Rice isn’t known for being a particularly eye-catching ingredient, but black rice (also known as forbidden rice) is in a league of its own. The purple-black grains are mesmerising, especially when they’re paired with brightly coloured foods like mango or watermelon radish, and there’s a good chance they’ve caught your eye on Instagram or Pinterest.
But what exactly is forbidden rice, anyway? And does it actually serve up nutritional perks that make it worth eating, even if you don’t plan on sharing a picture of your meal? Here’s everything you need to know about this trendy grain.
First, what is forbidden rice?
Despite the name, there’s nothing scary or mystical about forbidden rice. It’s just a type of rice with a black or brown outermost layer instead of the usual tan or brown. The colour comes from anthocyanins-the same family of antioxidants found in other foods with a similar hue like blueberries and blackberries. And like brown rice, forbidden rice is a whole grain.
Some Asian cultures traditionally use it in desserts, but forbidden rice doesn’t taste particularly sweet by itself. Its mild, nutty flavour is right at home in savoury grain bowls, salads, or as a simple side dish.
Is forbidden black rice healthier than other types of rice?
Forbidden rice has a lot going for it from a nutritional perspective. For starters, it’s slightly higher in fibre and protein and lower in kilojoules than brown rice. (You’ll get 627kJs (150cal), 2.3 grams of fibre, and 4.5 grams of protein in half a cup of cooked black rice compared to 720kJ (172cal), 1.6 grams of fibre, and 3.5 grams of protein in half a cup of cooked brown rice.) And since it’s a whole grain, it’s worlds more nutritious than white rice.
Now let’s talk about those anthocyanins-they’re a big deal! Studies show that a diet rich in this group of antioxidants could play a role in preventing both cancer and heart disease, and forbidden rice actually has even more anthocyanins than blueberries. Research also suggests that forbidden rice's anthocyanin compounds could help control blood sugar and block the absorption of cholesterol. Another bonus? Forbidden rice also delivers other antioxidants like lutein and zeaxanthin, which are essential for healthy eyes.
In short, there are plenty of good reasons to add this grain to your menu. Not to say that you always need to pick it over brown rice. “Brown rice has vitamin E, which is another important antioxidant. So don’t give up on it completely! Just switch it up once in a while,” says dietitian Stephanie Ferrari. “The more you vary your whole grains, the more exposed your body will be to different nutrients."
How do you cook black rice?
The process is pretty similar to cooking brown rice. It just takes about 10 minutes longer (about an hour total), so plan accordingly, Ferrari says. You can’t go wrong by following the directions on the package. But in general, you’ll need a 2:1 ratio of water to rice. Bring the water to a boil, reduce it to a simmer, add the rice and cook, covered, until the water is absorbed and the rice is tender. A cup of raw rice will yield about two cups cooked, which makes enough for four servings.
A few other helpful tips: Using a heavy pot with a thick, sturdy bottom will help keep the rice from scorching or sticking, Ferrari notes. And though it might be tough when you’re hungry, let the rice sit in the covered pot for 10 minutes or so after turning off the heat. “It’ll steam and soften more, which improves the mouthfeel,” she adds.
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