Showing posts with label black. Show all posts
Showing posts with label black. Show all posts
Monday, November 28, 2016
Wednesday, October 19, 2016
Forbidden Rice Black Rice Nutrition Benefits Josh Axe
Forbidden Rice Black Rice Nutrition Benefits Josh Axe
The Forbidden Rice: Black Rice Nutrition & Benefits
The Forbidden Rice
Despite being less popular than brown rice or wild rice, black rice, known as forbidden rice, is an ancient grain that has even more impressive health benefits than most other closely related rice varieties.
Not only is it the type of rice that is richest in powerful disease-fighting antioxidants, but it also contains dietary fiber, anti-inflammatory properties, and has the ability to help stop the development of diabetes, cancer, heart disease and even weight gain.
Black rice has been eaten in regions of Asia for thousands of years; in fact for centuries it was reserved for only Chinese royalty. Today this type of rice is picking up in popularity and popping up in more health food stores across the US, Australia, and Europe, as people discover the numerous health benefits that whole grain black rice has to offer.
Black Rice / Forbidden Rice Nutrition
One serving of black or forbidden rice contains only around 160 calories, but offers a very high amount of flavanoid phytonutrients, a good source of important fiber, substantial mineral content including iron and copper, and even a good source of plant based protein. Just the outside hull of the grain has one of the highest levels of anthocyanin antioxidants of any food!
A one-half cup serving of cooked black rice, or about ¼ cup uncooked, contains approximately (in daily recommended values):
- 160 calories
- 1.5 grams of fat
- 34 grams of carbohydrates
- 2 grams of fiber
- 5 grams of protein
- 4% DV for iron
Wondering how black rice compares to other rice varieties? Here’s how the different types of rice differ in terms of nutrient content when we compare an 100gm serving of each kind:
- Polished white rice – contains 6.8 protein, 1.2 iron, 0.6 fiber.
- Brown rice: 7.9 protein, 2.2 iron, and 2.8 fiber.
- Red rice: 7.0 protein, 5.5 iron, and 2.0 fiber.
- Black rice: 8.5 protein, 3.5 iron, 4.9 fiber, and the highest amount of antioxidants of any rice variety.
You can see that black rice contains the highest amount of antioxidants, protein and dietary fiber of all rices varieties; plus black rice is also a good source of iron, which can be hard to get for plant based eaters who rely on grains and legumes for protein.
And although scientists are finding that some rice contains the heavy metal arsenic, you can perform simple cooking tricks to avoid low-level arsenic poisoning from rice. Cooking rice more like pasta — in 6 to 10 parts water per one part rice — drastically reduces arsenic levels. (1) UK researchers also found cooking rice in a coffee pot reduces arsenic by up to 85 percent. (2)
Health Benefits of Black Rice
1. Full of Antioxidants
The bran hull of black rice, which is the outermost layer of the rice grain, contains one of the highest levels of the antioxidant anthocyanin found in any known food.
Black rice has a deep black or purple color, which is an indication of its high antioxidant properties, similarly to how deeply colored antioxidant berries like blueberries, raspberries, and cranberries appear.
Sources show that the anthocyanin content of black rice is higher than any other grain, including brown rice, red rice, red quinoa, or other colored whole grain varieties.
Anthocryanin has the ability to help prevent a myriad of common but serious illnesses according to numerous studies that have looked at the benefits of this antioxidant.
Anthocyanin antioxidants have been correlated with: helping to prevent cardiovascular disease, protecting against cancer that can be caused by free radical damage, improving brain function, reducing inflammation and more (3).
Nutrients are lost from whole grains when the outer layer, the hull and bran, are removed. Only whole grains which include all of their naturally occurring parts retain their antioxidants, vitamins, minerals, and fiber. White rice, in addition to other refined grains, lose these beneficial properties during the milling process.
While whole grain brown rice and red rice also contain beneficial antioxidants, only black rice contains anthocyanin. Additionally, black rice also contains important antioxidant Vitamin E, which is useful in maintaining eye, skin, and immune health in addition to other important functions.
2. Protects Heart Health
Studies have shown that black rice decreases dangerous atherosclerotic plaque formation in the arteries, which is very important for keeping arteries clear and preventing heart attacks and stroke (4).
The specific anthocyanins phytochemicals found in black rice help to maintain healthy cholesterol levels by reducing total cholesterol, LDL “bad” cholesterol, and total triacylglycerol concentrations. These are 3 factors commonly involved in cardiovascular disease (5).
Considering how common heart disease is in almost every western developed nation today, this is one reason why consuming healing foods like black rice is so important.
3. Can Help Detoxify the Body
Studies have demonstrated that consuming black rice can help to detox the body and cleanse the liver of harmful toxic build-up thanks to the rice’s high antioxidant content.
In a recent animal study, the antioxidant status of blood, the liver, and one of the main arteries, the aorta, were evaluated in rabbits that were either fed refined white rice or black rice.
Results showed that the rabbits fed black rice experienced less oxidative stress (also called free radical damage), contained more antioxidants in their blood, experienced detoxification in the liver, and also had reduced plaque build-up in the arteries (6).
The phytonutrients found in black rice help the body to reduce inflammation and to cleanse the body of harmful substances that can contribute to a wide range of conditions.
4. Good Source of Fiber Which Improves Digestive Health
Black rice and other whole grain rice varieties- like wild, red, or brown rices- have a similar amount of fiber, with about 2-3 grams per half cup serving. The fiber in black rice helps to prevent constipation, bloating, and other unwanted digestive symptoms. Fiber binds to waste and toxins within the digestive tract, helping to pull them out and to contribute to regular bowel function.
The dietary fiber found in black rice can also importantly help you to feel full after eating and to stay satisfied for a longer period of time between meals, potentially aiding in weight loss.
Studies have found that a diet high in dietary fiber from whole grain rice varieties is protective against obesity, heart disease, diabetes, and digestive disorders like irritable bowel syndrome (IBS) (7). This is because fiber has the important job of clearing the body of toxins, helping to reduce inflammation and to clear the arteries as it removes waste and plague from the body (8) (9). Black rice can also help prevent or cure cases of diarrhea, since fiber adds bulk to your stool.
5. A Naturally Gluten Free Grain
Like other rice varieties, black rice naturally contains no gluten, the protein found in all wheat, rye, and barley products. It’s estimated that 1 in 7 people are sensitive to gluten- whether they are aware of it or not- but still test negative for Celiac Disease.
After eating something with gluten in it, those with a gluten sensitivity suffer many of the same symptoms as those with Celiac Disease (a confirmed allergy to gluten), including bloating, constipation, diarrhea, nutrient deficiencies, and an increased risk for developing leaky gut syndrome. Consuming black rice in place of not only refined grains and processed flour products, but also all wheat, barley, and rye containing foods- even those that are whole grain- can help eliminate digestive problems associated with eating gluten for many people.
6. Helps Slow Down Absorption of Sugar in the Blood, Helping to Prevent Diabetes
Studies have shown that when it comes to the risk of developing diabetes and even obesity, consuming whole grains is much more beneficial and preventative than consuming refined carbohydrates (10).
Compared to eating processed carbohydrates which are stripped of their fiber, antioxidants, and other nutrients that help to slow down the absorption of sugar in the blood stream, black rice is a much healthier option.
Black rice contains the entire bran of the grain where the fiber is stored, and fiber is able to help glucose (sugar) from the grain to be absorbed by the body over a longer period of time.
When researchers examined white and brown rice consumption in relation to type 2 diabetes risk, they found that white rice was more likely to contribute to insulin resistance and diabetes risk (11).
The substitution of whole grains, including brown or black rice, in place of white rice, white bread, pasta, and sweetened cereals may lower the risk of type 2 diabetes and other complications, in addition to keeping your weight in check and your energy levels balanced.
7. Better at Preventing Obesity than Refined Grains
It is very important for those with pre-diabetes, diabetes, or other forms of metabolic syndrome and insulin resistance to consume 100% whole grains, as opposed to processed “white” types that lack fiber.
The same can be said for those who struggle with losing weight, since the fiber and nutrients in whole grain rice helps to shut off hunger signals and prevents overeating. Research has shown that whole grain rice varieties can help prevent insulin resistance that is related to an increased risk for obesity (10).
The History of Forbidden Rice
Black rice is commonly referred to as “forbidden rice” because of its long and interesting history. As you probably know, all rice varieties are a substantial and important crop in the diet of nearly every Asian population, and have been for thousands of years. In China, black rice has been known for being good for the kidneys, stomach and liver since ancient times.
Thousands of years ago in ancient China, noble Chinese men took possession of every grain of the black forbidden rice, banning its consumption among anyone who was not royalty or very wealthy.
The crop was only grown in very limited quantities, closely monitored, and reserved for only the highest elite class.The common Chinese people were not allowed to grow or consume this black forbidden rice, which led to its unique name that it still carries with it today.
Black rice was actually only first introduced to the United States in the 1990’s, although it’s been enjoyed in other parts of the world for many more years. Today it is no longer forbidden, but still is grown in relatively small amounts especially compared to other types of widely available rice varieties.
Where to Purchase Black Rice
The popularity of black rice and knowledge about its numerous health benefits is growing in western nations, including in the U.S, but it still remains much less popular than less healthy white rice and even similar brown rice.
At this time, you can likely find it in most health food stores and large gourmet food markets, in addition to Asian supermarkets. The hope is that as more people learn about black rice’s benefits and demand it, black rice will probably become more widely available at larger chain supermarkets and restaurants.
Because the mentioned health benefits of black rice are found in the bran of the rice, you always want to purchase 100% whole grain black rice. You can be sure you’re getting the correct type by checking the ingredient label and looking for the words “whole black rice” as the first, and ideally the only, ingredient on the list.
How to Cook Black Rice
Black rice comes from the same plant family as other colored rices and includes several varieties, such as Indonesian black rice and Thai jasmine black rice. The different types of black rice contain very similar health benefits and all have a mild, nutty taste which is similar to the taste of more familiar brown rice.
Because it is unrefined and denser than white rice, black rice takes longer to cook. The best results can be achieved by first soaking your black rice for at least one hour before cooking it, but preferably for several hours.
If you can plan ahead of time and soak your rice, you will cut down on the amount of cooking time required and also make the nutrients in the rice more absorbable.
After soaking your rice, rinse the rice clean and then place it on the stove top with two cups of water for every one cup of rice. Boil the rice for at least one half hour if you did soak the rice, and for one hour if you didn’t.
Check the texture of the rice after this time to see if it is chewy and cooked through; if not, keep boiling until it reaches the texture you’re looking for.
Black Rice Recipes
Not sure what to do with black rice? It makes a delicious side dish all on its own with some salt and pepper, but can also be added to stir fries, soups and stews, or sprinkled on top of a salad. Add cooked black rice to homemade veggie burgers, in burritos instead of white rice, or served with fresh roasted vegetables and your favorite source of protein.
Some people even chose to grind the dry rice kernels in a coffee grinder or food processor and then use the ground rice to bake with, coat fish with, or just to sprinkle over other foods for an extra antioxidant boost.
Black rice has been used in traditional Chinese desserts and snacks to make a dessert porridge, black rice cakes or breads, noodles, and more. So as you can see, there are plenty of options for adding some to your diet.
Another interesting application for black rice is to use it as a natural food coloring agent. Currently some small manufacturers add black rice either ground or in extract form to beverages and foods in order to avoid using artificial dyes and ingredients which can be harmful in numerous ways.
Try using black rice in place of brown rice in these healthy recipes:
Rice, Tomatoes and Basil Recipe
This Rice, Basil and Tomato salad is easy, delicious and a great addition to any meal.
Serves: 4 Total Time: 45 minutes
INGREDIENTS:
- 1 C black rice (soaked overnight)
- 2 tsp Sea Salt
- ¼ C Coconut Vinegar
- 2 tsp honey
- 1 tbsp coconut oil
- Black Pepper to taste
- 1 lb heirloom tomatoes
- 1 C basil leaves, chopped
DIRECTIONS:
- Bring 2 C water to a boil and add the rice and salt. Return it to a boil and simmer for 30-40 minutes until rice is cooked and the water is evaporated.
- Whisk together the vinegar, honey, coconut oil, salt and pepper. Pour over the rice. Add the tomatoes and basil. Mix and serve.
Photo: Rice Tomatoes & Basil Recipe / Dr. Axe
Rice Salad Recipe
This salad recipe is refreshing and a delicious addition to any meal or a great afternoon snack!
Total Time: 5 minutesServes: 4-6
INGREDIENTS:
- 3 cups cooked black rice
- 1 apple, diced
- 1 red bell pepper, chopped
- 2 celery stalks, chopped
- ½ cups walnuts, chopped
- 3 tbsp parsley, chopped
- ¼ cups Coconut Vinegar
- 3 Tbsp coconut oil
- Sea Salt and Black Pepper to taste
DIRECTIONS:
- In a bowl, combine cooked rice with all ingredients. Mix lightly and serve.
Photo: Rice Salad Recipe / Dr. Axe
You can also try subbing in black rice for wild rice in this Quinoa Salad with Dark Cherries and Kale recipe, or using black rice in this Rice Pudding Recipe in place of cauliflower.
Concerns with Black Rice
Although black rice contains beneficial nutrients, grains are usually most beneficial when they are eaten in moderation as part of an otherwise healthy and well-rounded diet.
Even though black rice does contain more fiber and antioxidants than refined grains or carbohydrate foods, all grains still have the ability to effect blood sugar levels, so keeping an eye on portion sizes of all grains is always a good idea.
It also helps to consume grains like black rice with a source of healthy fat and some protein. This further delays the time it takes the carbohydrate’s sugars to impact blood glucose levels.
Ancient, whole grains like black rice can play a healthy part in someone’s diet, as long as they are mindful of how much they consume and also make sure to get plenty of filling protein and healthy fats from other food sources that are better suppliers of these important macro-nutrients.
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Friday, October 14, 2016
Sunday, October 2, 2016
Me and Jack Black
Me and Jack Black
There are things that happen to us that wed rather not tell people. Maybe we did something really, really stupid once and when we recall the memory it makes us cringe, because it would be so embarrassing for anyone to know. I have a couple of those moments.
Monday night I went to bed with wet hair, so on Tuesday, I woke up and I looked....rough. Rough is an understatement. I looked completely manic. Bryan had gotten up before me and he was brushing his teeth when I walked into the bathroom to you know...go to the bathroom.
I stood next to him for a second and the first thing out of my mouth was... "I had a sex dream about Jack Black last night." and he just looks at me mid-stroke, a toothbrush hanging from his mouth and says, "Oh."
And that was the end of that.
Hope you have a Happy Thanksgiving!!!
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Monday, August 22, 2016
Christmas in Black and White
Christmas in Black and White
The kids had their Christmas program yesterday at the Church where they go to daycare. The theme was Christmas in Black and White and theyve been practicing everyday at school for months and months. The kids even had a CD with all the music on it which we played at home multiple times a week - singing and doing our "motions."
This years program was awesome. Totally awesome. It was a little play featuring some penguins (adult members of the church), some big kids (child members of the church) playing students and a teacher and then of course all the precious little daycare kiddos. They were fully decked out in black and white clothes and let me tell you - that was a freakin cute bunch of kiddos.
The only down side was that they didnt bring littlest kids out until about half way through. So at first, I was like, wheres my kids? I want to see my cute little kiddos standing up there singing. But turns out that was really the best plan because this little play was long - like an hour (which was totally fine because it was so cute and funny). And the 30 minutes that the age 4 and under group was out there, was about 10 minutes too long cause they were losing interest.
Im happy to report that neither of my kids cried or ran out to the audience to find Joel and I. Somehow the Christmas versions of these programs almost always go better than the Easter ones. I think weve had a meltdown every Easter but never at Christmas. Hmm...
Lily. Lily, Lily, Lily. That girl hardly sang a word or did any of her motions. I have no idea why not. She wasnt upset. She didnt act like she had stage fright but she must have had it a little because the motions that she did do, were super reserved. Like, if you didnt KNOW what she was supposed to be doing, you would have missed that she actually kind of did it. She sang a few lines in each song, but thats it. Its like she gets distracted by all the people and forgets shes supposed to be doing something. Afterwards, she insisted that she sang all the songs and did all her motions and even showing her the videos did not change her perception. She was, however, beautiful standing up there - a full head taller than her friends.
Tyler on the other hand....he did a ton of motions and even some singing. I was so proud of him, I thought I might spontaneously combust. There was only one minor debate between Tyler and his friend Graydon. They got in to the "My Mommy!" argument. This is the one where one of the boys will say "My Mommy" and sometimes point to said Mommy. And the other one will respond with, "No! My Mommy!" Sometimes Daddy is substituted for Mommy. This happened during one of the songs where they should have been singing and signing - but it was a relatively quiet debate and didnt draw too much attention. Not like earlier in the program, where Graydon had been screaming "HI DADDY!" at the top of his lungs - for like a full 2 minutes. He had the whole church rollin.
What a precious morning.
What a precious morning.
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Wednesday, August 10, 2016
How to Shop Smart on Black Friday
How to Shop Smart on Black Friday
Do you shop smart on Black Friday?
A lot of people use Black Friday to get good deals on Christmas gifts. Many narrow their gaze to electronics, toys, and clothes. Did you know that this is also an amazing time to stock up on household items?
Use Black Friday to pick up great deals on:
Pillows
Sheets
Blankets, Quilts and Comforters
Underwear and Socks
Complete Bedding Sets
Curtains
Towels and Wash Cloths
Candles
What is even better is that most of these items do not have some sort of time-frame for great deals. You can shop online or in store later in the day on Black Friday and still stock your home on a yearly basis! These items are not forever items and its best to save as much as you can while still splurging on good quality.
Two years ago, I got onto Kohls.com, bought high thread-count sheets and pillows for about $30 with free shipping and I am now ready to refresh our pillows and sheets with new ones! Something that would have cost me $70-100 was $30. THAT is how you shop Black Friday!
Next year, set up a month amount that you transfer into a savings account for Black Friday shopping. Include an extra $10 and use that $110 to stock up your house on items you use on a daily basis!
Maybe pick up a few towels and sheets so that you can donate them to a local homeless, womens or mens shelter. I bet they would really appreciate it.
Maybe pick up a few towels and sheets so that you can donate them to a local homeless, womens or mens shelter. I bet they would really appreciate it.
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