Is Black Rice Good For Weight Loss?

Black rice has many names, such as forbidden rice, purple rice, and emperor’s rice. There are over twenty variants 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 due to its lesser calorie and carbohydrate content compared to white rice. Additionally, it contains abundant dietary fibre, making it perfect for those trying to manage their weight.

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

Interesting Facts about Black Rice

Black rice, native to China, made 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 thus was aptly named “forbidden rice”.

Nowadays, people acclaim it for its health benefits, and people looking to lose weight can replace white rice with black rice. Despite its tricky texture, it is still a favourite among health enthusiasts.

Nutritional Properties of Black Rice

As per USDA, the nutritional properties of one hundred grams of  raw black rice are:

Nutrient Amount
Energy 356 kCal
Protein 8.89 g
Total Lipid 3.33 g
Carbohydrate 75.56 g
Iron 2.4 mg

Black rice has the highest protein in comparison 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 highly beneficial for health. It significantly helps the human body during the growth and development stages.

According to one study, reducing the consumption of high-calorie foods is crucial if you want to lose weight successfully. Instead, opt for options low in fat and rich in dietary fibre. Black rice is an ideal food choice for obese and overweight individuals as it meets these requirements.

Is Black Rice Good for Weight Loss?

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

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Eating black rice regularly can help you achieve a healthy weight and maintain it on a long-term basis. Let’s dig deeper to understand how black rice facilitates weight: 

Rich in Proteins

Research shows that adequate protein consumption can help lose weight. Black rice is especially beneficial for this purpose, as it has a higher protein content than other types of rice.

When one consumes proteins, the body burns fat for energy. This process is known as Dietary-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 can make it easier to lose weight in less time, as the calories burn faster. Additionally, having a higher metabolic rate helps reduce fat and bad cholesterol, which can lead to weight loss.

Rich in Fibre

Eating black rice can make one feel full for a longer period and thus reduce cravings.. Dietary fibre intake can also lead to better digestion and regular bowel movements. 

One study has found that those who are obese or overweight can lose weight if they increase their dietary fibre intake. 

Full of Anthocyanins Pigment

Anthocyanins, antioxidants, are great boosters of weight loss, and the black colour of black rice comes from this pigment. Studies have proven that anthocyanins, derived from plants, can positively reduce weight, prevent cardiovascular issues, and more.

Therefore, black rice can help with weight management and promote overall wellness. So eating it can help to manage one’s weight, and although the colour changes to purple after cooking, it still contains anthocyanins. 

Rich in Antioxidants

Antioxidants found in black rice have the potential to burn fats, bad lipids, and triglycerides, which can help you rapidly reduce belly fat. Therefore, consuming food rich in antioxidants is a great way to benefit from the many health advantages, such as weight loss.

The HealthifyMe Note

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

Health Benefits of Black Rice

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

Cancer-protective Properties

Black rice being an excellent source of anthocyanins, can potentially reduce one’s risk of developing cancer. Additionally, those diagnosed with cancer in its early stages may get some benefits from black rice consumption.

Reduces Inflammation

Chronic inflammation can be potentially harmful to one’s health and can damage cells and organs. However, the anti-inflammatory properties of black rice can help reduce inflammation, particularly chronic inflammation. 

Reduces Risks of Cardiovascular Diseases

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

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

Enhances Brain Health

Those who experience difficulties with mental capabilities should incorporate black rice into their nutrition.

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

Helps with Constipation and Eases Digestion

The high fibre content in black rice helps promote smooth digestion and gut health. Additionally, it can reduce constipation, aiding in smoother bowel movements.

Strengthens the Retina and Improves Sight

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

Keeps Type 2 Diabetes at Bay

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

Read more: Type 2 Diabetes – Symptoms, Causes & 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 unchecked spike.

The HealthifyMe Note

Being overweight is often the cause of many chronic illnesses, such as heart strokes and diabetes. Consequently, effective weight management is key to maintaining your health. Adding black rice to your diet is a great way to gain dietary fibre 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 levels. In addition, you can access all the health details you need with just a single tap.


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

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

For example, adding black rice to their diet can be beneficial, as it can help to 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?https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5726407/

2. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.


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 from: https://www.ncbi.nlm.nih.gov/books/NBK572145/


4. Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;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: coloured pigments as food, pharmaceutical ingredients, and the potential health benefits. Food Nutr Res. 2017 Aug 13;61(1):1361779. doi: 10.1080/16546628.2017.1361779. PMID: 28970777; PMCID: PMC5613902.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/

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