Purple Rice: Uses, Benefits, Side Effects & More
By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: Apr 17, 2024Click to rate this article!
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By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: Apr 17, 2024Table of Contents
Purple rice is an ancient whole grain revered for its unique colour, striking appearance, and potential health benefits. With a rich history that includes exclusive availability to Chinese emperors and religious ceremonies, many people today are intrigued by its potential role in a nutritious diet. In this article, we explore the origin, history, types, and nutritional composition of purple rice. We will also discuss the possible health benefits of incorporating purple rice into your meals, how to cook and store this grain, and any side effects and precautions to consider. We will also compare it to other rice available. Lastly, we will address some frequently asked questions about purple rice to ensure you have all the information needed to make informed decisions.
Did you know?
Purple rice has a long history in traditional Asian cuisine, specifically in China, where it was considered a rare luxury reserved for royalty. This captivating grain derived its name from the deep black/purple colour of its raw form, which transforms into a vibrant purple hue when cooked. Due to its anthocyanin content, purple rice has attracted attention as a staple food with potential health benefits and fascinating cultural significance.
While there are many kinds of purple rice, some of the top selections are as follows.
All these forms of purple rice have stand-out features. They add to a diverse range of tastes and textures to meet individual requirements.
The term “Forbidden Rice” comes from the exclusivity of this grain in ancient times. The title came into being because only China’s emperors with their families were allowed to eat it. This is because it was thought to offer long life and good health. Today, however, purple rice is widely eaten and loved by people across the world.
If we talk nutrition, purple rice is said to be better than other types of rice with its amazing nutrient profile.
Purple rice has lots of essential macronutrients that are good for your health. They are as follows.
Purple rice has more proteins than other rice like brown or white rice thus for people looking to spike their protein intake, like vegetarians and vegans it is a good option. Protein helps in the maintenance and repair of muscle tissue, aids cell growth, and ensures strong bones.
As a whole grain, purple rice keeps its nutrient-rich bran layer, which has more dietary fiber than refined grains like white rice. Eating enough fiber aids in digestion promotes regularity, and fosters overall gastrointestinal health.
Like other rice forms, purple rice is a rich source of carbohydrates. These provide energy for daily activities and fuel important body functions.
Purple rice also offers a range of key micronutrients that aid various bodily functions which are discussed below.
Rich in iron, purple rice aids in red blood cell production and oxygen transport. This is important to avoid anaemia and maintain overall vitality.
Perhaps, the feature most linked with purple rice is its high levels of anthocyanins, a strong antioxidant compound. The deep dark colour of the grain comes from anthocyanins, which play a part in protecting against oxidative stress, inflammation, and some diseases.
Purple rice also contains various vitamins and minerals. These include B vitamins, which are key for metabolism and nervous system function. You also get trace minerals like magnesium and zinc. These aid immune health, cellular function, and more.
The nutrients present in purple rice are listed below.
| Nutrient | Purple Rice – Per 45g (approximately 1/4 cup, dry) |
| Calories | 160 |
| Protein (g) | 4 |
| Fiber (g) | 1 |
| Carbohydrates (g) | 34 |
| Iron (mg) | 2.4 |
| Antioxidants | Rich in anthocyanin |
Purple rice is said to offer many potential health benefits. These are due to the bioactive compounds in it, which support various aspects of overall human health.
One of the key features of purple rice is its high anthocyanin content. This leads to antioxidant properties that support overall health.
The antioxidants in purple rice is supposed to fight harmful free radicals produced by the body. They ease oxidative stress that may lead to myriad health issues such as inflammation, heart disease, and even cancer. Including purple rice in your diet can add to your overall antioxidant intake. This may improve health outcomes. More research is needed to corroborate these findings.
Adding purple rice to your diet may be good for your heart’s health. It may also lower the risk of heart-related issues.
Recent tests on animals have shown that the consumption of purple rice led to reduced levels of LDL cholesterol (known as the “bad” cholesterol). It also increases levels of HDL cholesterol (known as the “good” cholesterol). Having a healthy balance of cholesterol is important for good heart health. This may avoid arterial plaque buildup, which can result in heart failure. More studies involving human participants are required.
The rich anthocyanin content in purple rice has been linked to reducing blood pressure. The antioxidants in anthocyanins are thought to provide protective benefits for the arteries. They may also promote overall cardiovascular health. Further probing of this benefit is required.
As a fiber-rich whole grain, purple rice is said to support good digestive health and function.
Eating enough fiber is key for promoting regular bowel movements. It avoids constipation and aids overall digestive health. Including purple rice in your diet may help meet daily fiber requirements. This may foster a healthy gastrointestinal system.
The antioxidants in purple rice may be good for liver health and function.
Recent tests on animals have shown that eating purple rice leads to better liver health and function. They also show reduced markers of liver disease. These benefits likely come from the antioxidative and anti-inflammatory properties of purple rice. They aid detoxification processes and add to overall well-being. More studies in human participants are needed.
Anthocyanin-rich purple rice may be able to fight cancer-causing agents. It may also aid in cancer risk reduction. Tests have shown promising results in animals. However, more research is needed in human populations to confirm this effect.
When compared to popular rice varieties like white rice, brown rice, and red rice, purple rice has unique nutritional advantages.
White rice is processed in a way that removes its bran and germ layers. What’s left is just the starchy endosperm. As such, it lacks the fiber, protein, and micronutrient content found in brown and purple rice. However, enriched white rice has some nutrients added back in during processing.
Compared to white rice, purple rice provides higher levels of protein, fiber, and antioxidants. This is due to the retained bran layer. The higher anthocyanin content in purple rice is said to contribute to its potential health benefits. These include reduced oxidative stress and inflammation. These are what set it apart from white rice.
Brown rice is another whole-grain choice. It is packed with more nutrients than white rice. Although similar in nutritional composition to purple rice, there are key differences between the two.
Brown rice has slightly lower levels of protein and antioxidants (anthocyanins) compared to purple rice. However, both grains offer similar amounts of dietary fiber. Both brown and purple rice offer health benefits. This is due to their whole-grain, fiber-rich nature. However, thanks to its higher anthocyanin content, purple rice may offer extra benefits. These are mainly in terms of antioxidant support.
Another whole-grain option is red rice. Its colour is due to its natural pigmentation. While less well-known than its white, brown, and purple peers, red rice also has distinct nutritional features.
Red rice has lower levels of protein and anthocyanin pigments compared to purple rice. However, both grains are rich in dietary fiber. While both purple and red rice contain antioxidants, the specific types vary. Purple rice has higher levels of anthocyanins, while red rice contains other antioxidants that may add to health benefits.
Now that we know about the unique nutritional properties of purple rice below we have discussed how to cook, store, and use it in your diet.
Like other rice kinds, purple rice can be cooked in various ways, such as cooking on a stove or using a rice cooker.
To cook purple rice on the stovetop, you must first rinse the rice well in cold water. Then mix 1 cup of rice with 2 1/2 cups of water or broth in a pot. Then bring the mix to a slow boil. Cover the pot and simmer the rice for about 20 minutes until the liquid is soaked up. Take the pot off the heat and let it stand for 5 more minutes before fluffing the rice with a fork. For softer rice, add an extra 1/4 cup of water and cook for an extra 10 minutes over low heat.
You can also use a rice cooker to prepare purple rice. Ensure you follow the rice cooker maker’s guidelines for rice-to-water ratios and cooking times. These may differ by brand.
Purple rice’s adaptability lends itself to a range of dishes. You can use it in savory side dishes and salads or in sweet desserts. Use it as a base for stir-fries, stews, or Buddha bowls. You can also try including it in salads with roasted veggies and leafy greens. For a visually striking dessert, try using purple rice in rice pudding or together with fruit compotes.
Like other whole-grain rice types, uncooked purple rice must be stored in an airtight container in a cool, dark place to keep it fresh. If stored well, uncooked purple rice can last up to a year. After opening, refrigerated uncooked purple rice will last for up to six months.
Cooked purple rice can be stored in an airtight container in the fridge for up to three days or in the freezer for up to six months. To lengthen the shelf life of cooked purple rice, allow it to cool to room temperature within two hours. Then put it in airtight containers before putting it in the fridge or freezer.
While purple rice offers many potential health benefits, there are a few side effects and safety measures to consider.
While rare, some people may have an allergic reaction to purple rice. If you think you’re allergic to this grain, talk with a healthcare expert before trying it.
Including a greater amount of whole-grain foods, like purple rice, in your diet may initially cause slight digestive discomfort. This is due to increased fiber intake. You can gradually introduce purple rice into your meals to help your digestive system adapt to the change.
There are no known major interactions between purple rice and medications. But, always discuss with your healthcare provider if you have concerns about possible interactions with your medications.
As with any food, eating purple rice in moderation as part of a balanced diet is key for good health. Overeating any single food can displace other essential nutrients. This may lead to imbalances and deficiencies and also lead to excess calories. Try to include a range of whole grains, fruits, vegetables, lean proteins, and healthy fats in your diet for well-rounded nutrition.
Purple rice’s unique history, striking look, and densely packed nutrients make it an amazing addition to a balanced diet. Its rich content of anthocyanin and whole-grain attributes offer many potential health benefits. This includes antioxidant support, heart health promotion, and improved digestion. By learning how to cook, store, and include purple rice in your meals, you may savour both its visual appeal and its powerful nutritional properties.
Remember, as with any food, balance is key. Purple rice is best enjoyed in the context of a balanced diet. This should include many whole grains, fruits, vegetables, lean proteins, and healthy fats.
Yes, purple rice, forbidden rice, and black rice all refer to the same kind of whole-grain rice that is dark black or purple in colour when uncooked. It is an ancient grain originally reserved for Chinese emperors and has potent antioxidant properties due to its anthocyanin content.
Purple rice is more beneficial than white rice due to its whole-grain nutrient makeup. This includes higher levels of protein, fiber, antioxidants, and micronutrients. As a refined grain, white rice lacks these valuable nutrients and provides mostly starch and carbohydrates.
Purple rice has a unique taste, often described as nutty and mildly earthy. Its texture can range from chewy to semi-sticky, depending on the specific form. This sets it apart from other rice forms, which may have a softer, milder taste and texture.
Rice cakes made from purple rice may keep some of the grain’s nutritional benefits. These include the anthocyanin content and fiber. However, the processing involved in making rice cakes may lessen some of these benefits. So, eating whole purple rice is still the best way to enjoy its full nutritional potential.
No major health risks have been found to link with regular purple rice consumption. However, as with any food, practice balance by including purple rice in a balanced diet. This should comprise a variety of whole grains, fruits, vegetables, lean proteins, and healthy fats. Discuss with your healthcare provider if you have concerns about possible food allergies, interactions with medications, or digestive issues.
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