Red vs Black Rice: Are They Worth the Cost? (Video)

Transcript

Red and black rice: a tasty twist, but worth the price?

Red and black rice: a tasty twist, but worth the price?

Red & Black Rice

Red and black rice: a tasty twist, but worth the price?

At a Glance

They’re unpolished grains with colored bran, give you the same calories as white rice, but they take longer to cook and can cause mild gas for some.

What gives red and black rice their colour?

Red rice gets its brick-red hue from proanthocyanidins, the same pigments that color strong tea. Black rice is deep purple because of anthocyanins, the antioxidants found in jamun and purple cabbage.

Squeeze lemon on cooked black rice and it turns more reddish-pink, because anthocyanins change colour with acid.

Which red and black rice will you find?

In India you’ll find Kerala matta, a coarse parboiled red rice, and Himalayan hill red varieties that are smaller and quicker to cook. Black rice is rarer, mostly sold online or in larger supermarkets. In Pakistan both are imported, so check the packing date because the oily bran can go stale.

Red rice vs brown rice vs black rice: honest numbers

Calorie count is about 180 per serving, just like white rice. Fiber is roughly three grams, a bit more than white. Protein sits around four grams, and the extra pigments give you proanthocyanidins or anthocyanins, which act as antioxidants.

Black rice benefits and side effects, without the hype

Black rice is a whole grain, so it has more fiber than white rice and can be a bit more filling. The anthocyanins add antioxidant benefits, similar to eating jamun. Some people notice mild gas, so soaking and starting with small portions helps.

Is red rice good for diabetes?

Red rice sits in the same range as brown rice, better than polished white, but not a magic blood-sugar fix. Portion size matters; keep it to a katori or less, pair with veggies or dal, and monitor your blood glucose after the meal.

How to cook red rice and black rice

Start by rinsing the grains two or three times; black rice will turn purple, that’s normal. Soak in plenty of water, two hours for Kerala matta, one hour for hill red, and up to four hours for black rice. Then use the right water-to-rice ratio, simmer covered, and test a few grains for tenderness.

Try it in a kheer

For a sweet treat, soak a quarter cup of black rice for four hours, crush it lightly, then simmer it in a litre of milk on low heat, stirring often, for about an hour to an hour and fifteen minutes until it thickens and turns purple. Sweeten at the end and add a pinch of cardamom.

Myth: black rice is a medicine for diabetes and weight loss

People often call black rice a sugar-controlling food, but it’s just a whole grain that raises blood sugar a bit slower than white rice, with the same calories. The dark colour and antioxidants look medicinal, yet eating antioxidant-rich foods isn’t a treatment. Enjoy it for flavor, not as a replacement for prescribed meds.

Red rice is not red yeast rice

Red yeast rice isn’t the same as red rice you cook. It’s fermented rice that contains a statin-like compound, which can cause muscle or liver side effects and interact with medicines. Never take it with a prescribed statin, during pregnancy, or without your doctor’s approval.

Who should be careful

If you’re on insulin or sulfonylureas, don’t cut carbs suddenly by swapping to tiny portions of red or black rice, it could trigger low blood sugar. Those with kidney disease should check potassium and phosphorus content with a dietitian. For babies and toddlers, rice should be well-cooked, mashed smooth, and only a small part of a varied weekly diet.

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Read the full guide

For the full guide, with every detail and answers to common questions, visit thecareonline.com. You'll find more short videos like this one on our YouTube channel. This is general information, not medical advice, so check with your doctor about your own situation.