The Healthiest Rice You Don't Know About
Neeru Srikanth | October 14, 2016
Diabetes is a silent killer- many are not aware how easily you can develop it until they land up with this big health problem. In an analysis by the Ministry of Health in Singapore (MOH), 1 out of 9 people aged 18 to 69, have diabetes. In fact, the problem is taken so seriously that MOH has a website dedicated for this that you can visit here. One ingredient that helps with diabetes is black rice.
It is richer in dietary fiber when compared to white or brown rice. It has an ability to control diabetes and obesity, as it is a natural gluten-free grain. Though its popularity is increasing in some parts of the world due to its health benefits, many in Singapore are not even aware of its existence! Traditionally, black rice was used in Chettinad cooking in Tamilnadu under the name of “Kavuni Arisi” and is still used for making desserts.
Black rice is also known as Forbidden Rice and is a unique variety of rice due to its color and nutty flavor. Some experts say that the darker the rice, the healthier it is. Black rice is lower in carbs but higher in fiber, and a better source of protein than brown rice. A 1/3 cup serving of dry black rice contains 43 grams of carbs, 3 grams of fiber, 6 grams of protein and 2 grams of fat, while the same serving of brown rice contains 47 grams of carbs, 2 grams of fiber, 5 grams of protein and 2 grams of fat. It is also the only rice variety that contains high levels of antioxidants on par with blueberries.
If you’re looking for black rice in Singapore, it is commonly available at NTUC Fairprice. I have spotted 2 brands available in many NTUC branches.
You can cook a variety of dishes using black rice. Here is a selection of recipes to help you kickstart a healthier lifestyle with black rice for your reference:
This soup or congee is a combination of roasted black rice, barley, flax seeds and powdered coarsely and cooked along with tossed garlic & spinach. Read the full recipe here.
Vempampoo or dried neem flowers are generally used in various tamil cooking recipes. This is a simple but very healthy recipe of tempering of dried neem flavours with spices and finally tossing the black rice with them. Read the full recipe here.
Adai is a type of crepe, which instead of using rice flour alone, has equal proportions of millets,pulses,chana dhal,red rice and black rice. A great alternative to dosa (and lot more protein dense), it’s very healthy indeed! Read the full recipe here.
Suzhiyam or boorelu is a traditional dish made Tamilnadu & Andhra for many festive occasions. Perfect for people looking to avoid sugar and jaggery common in our traditional dishes, this dish made out of dry fruits & nuts dipped in black rice batter is perfect for any occasion. Read the full recipe here.
So what are you waiting for? You have no excuses now that we’ve shared the health benefits, where to find it and what you can make it!
Already using black rice? Share how you cook it and your experiences with it in the comments below!
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