Is Black Rice Good For Weight Loss?

Black rice goes by many names, such as forbidden rice, purple rice, and imperial rice. There are more than twenty varieties of black rice. This rice has a fantastic taste and is also very nutritious. It belongs to the species Oryza Sativa L.

Black rice is considered one of the most beneficial because of its lower calorie and carbohydrate content compared to white rice. In addition, it contains abundant dietary fiber, making it perfect for those trying to control their weight.

With overweight and obesity becoming a primary concern in today’s world, one needs to take measures to reduce their weight and body mass index (BMI). Therefore, regular exercise is necessary and one should be aware of what one eats.

Interesting facts about black rice

Black rice, originating from China, found its way to the rest of the world several centuries ago. In the past, it was reserved for the consumption of royals due to its nutritious value and was thus aptly named “forbidden rice”.

Today it is praised for its health benefits and people who want to lose weight can replace white rice with black rice. Despite its tricky texture, it’s still a favorite among health enthusiasts.

Nutritional properties of black rice

from USDAare the nutritional properties of one hundred grams of raw black rice:

Power supply Amount of
Energy 356 calories
protein 8.89g
Total lipid 3.33g
carbohydrates 75.56g
iron 2.4mg

Black rice has the highest protein content compared to other types of rice. In addition, it is rich in iron, calcium, potassium, anthocyanins. carotenoids, amino acids, fatty acids, antioxidants, flavonoids, etc.

The abundance of these essential minerals in black rice makes it very beneficial for health. It significantly helps the human body during the growth and development phases.

according to a studies, reducing the consumption of high-calorie foods is crucial if you want to lose weight successfully. Instead, opt for options that are low in fat and high in dietary fiber. Black rice is an ideal food choice for obese and overweight people because it meets these requirements.

Is Black Rice Good For Weight Loss?

Weight loss is one of the possible benefits of eating black rice. It is rich in nutrients and packed with antioxidants, such as anthocyanins, which give it its characteristic black color.

Eating black rice regularly can help you achieve a healthy weight and maintain it in the long run. Let’s dig deeper to understand how black rice eases weight:

Rich in Proteins

Research shows that sufficient protein consumption can help with weight loss. Black rice is especially suitable for this, because it has a higher protein content than other types of rice.

When one consumes protein, the body burns fat for energy. This process is known as diet-induced thermogenesis (DIT). It results in the release of heat from the food we eat.

This heat increases our energy expenditure, which can lead to weight loss. Therefore, black rice protein is an excellent option to promote DIT and facilitate weight loss.

Promotes metabolism

The nutrients in black rice help boost metabolism, which is integral to successful weight management.

Studies have suggested that having a higher metabolic rate may make it easier to lose weight in less time because the calories burn faster. In addition, having a higher metabolic rate helps reduce fat and bad cholesterol, which can lead to weight loss.

Rich in fiber

Eating black rice can make you feel full for a longer period of time and thus reduce cravings. The intake of dietary fiber can also lead to better digestion and regular bowel movements.

A studies has found that obese or overweight people can lose weight if they increase their dietary fiber intake.

Full of Anthocyanins Pigment

Anthocyanins, antioxidants, are great weight loss drivers, and the black color of black rice comes from this pigment. Studies have proven that plant-derived anthocyanins can positively reduce weight, prevent cardiovascular problems and more.

Therefore, black rice can help with weight management and promote overall well-being. So eating it can help control weight, and although its color turns purple after cooking, it still contains anthocyanins.

Rich in antioxidants

Antioxidants in black rice have the potential to burn fats, bad lipids and triglycerides, which can help you reduce belly fat quickly. Therefore, consuming antioxidant-rich foods is a great way to reap the many health benefits, such as weight loss.

The HealthifyMe note

Black rice is a whole grain high in fiber and nutrients, making it a healthy addition to a weight loss diet. The fiber in black rice can help you feel full and satisfied, which can help you eat less and reduce your overall calorie intake. Black rice is also a good source of antioxidants and other nutrients that may support overall health.

Health benefits of black rice

Adding black rice to your diet can provide many benefits, including weight loss. Here are seven other reasons to try cooking with black rice right away:

Cancer-protective properties

Black rice is an excellent source of anthocyanins and may reduce the risk of developing cancer. In addition, those diagnosed with early-stage cancer may derive some benefits from consuming black rice.

Reduces inflammation

Chronic inflammation can be potentially harmful to a person’s health and can damage cells and organs. However, black rice’s anti-inflammatory properties may help reduce inflammation, especially chronic inflammation.

Reduces the risks of cardiovascular disease

Consuming too many calories and unhealthy carbs can have a detrimental effect on heart health and can even lead to cardiovascular disease.

However, black rice is an excellent alternative as it is low in calories, a good source of complex carbohydrates and may help reduce the risks of cardiovascular problems.

Improves brain health

Those who have difficulty with mental abilities should include black rice in their diet.

This rice has high antioxidant properties that can minimize pressure on the brain, reduce free radical damage and promote a healthy mind.

Helps with constipation and facilitates digestion

The high fiber content in black rice promotes smooth digestion and intestinal health. In addition, it can reduce constipation, which helps with smoother bowel movements.

Strengthens the retina and improves vision

Black rice contains high amounts of lutein and zeaxanthin, two carotenoids known for their role in supporting eye health. These antioxidants help protect the cells in your eyes and reduce the effects of UV rays.

Keeps type 2 diabetes at bay

Black rice is an excellent option for those looking to prevent or manage diabetes because it is low in calories and high in complex carbohydrates and dietary fiber.

Read more: Type 2 diabetes – Symptoms, causes and diet plans

In addition, this food helps keep blood sugar levels stable by allowing the body to experience a slower, more gradual increase in glucose and insulin rather than an uncontrolled spike.

The HealthifyMe note

Being overweight is often the cause of many chronic diseases, such as heart attacks and diabetes. Consequently, effective weight management is key to maintaining your health. Adding black rice to your diet is a great way to get dietary fiber and anthocyanins, two essential elements for weight loss. With the HealthifyMe Pro 2.0 app, you can easily keep track of all your health information, from the number of calories you consume to your cholesterol level. Plus, you can access all the health data you need with just one tap.


Maintaining good health is essential for a happy life. It doesn’t necessarily mean that someone has to be physically attractive; instead, one should be fit and healthy.

Obesity and overweight, today’s everyday problems, require people to take action to reduce their weight. A great way to start is by making changes to one’s diet.

For example, adding black rice to their diet can be beneficial as it can help manage weight and shed those extra pounds.

The research sources

1. Smethers AD, Rolls BJ. Dietary management of obesity: cornerstones of healthy eating patterns. Med Clin North Am. 2018 Jan;102(1):107-124. doi: 10.1016/j.mcna.2017.08.009. PMID: 29156179; PMCID: PMC5726407.

Is Black Rice Good For Weight Loss?

2. Moon J, Koh G. Clinical evidence and mechanisms of high protein diet-induced weight loss. J Obes Metab Syndr. Sep 30, 2020;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.,also%20contributes%20to%20weight%20loss.

3. Farhana A, Rehman A. Metabolic consequences of weight reduction. [Updated 2022 Jul 18]In: StatPearls [Internet], Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available at:

4. Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Diet Adherence in Adults Consuming Low-Calorie Diets: The POUNDS Lost (Preventing Obesity Using Novel Dietary Strategies) Study. J Nutr. Oct 1, 2019;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.

5. Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients and the potential health benefits. Food Nutr Res. Aug 13, 2017;61(1):1361779. doi: 10.1080/16546628.2017.1361779. PMID: 28970777; PMCID: PMC5613902.

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