Desang Diabetes Magazine, Making Carbs Count, carbohydrate counting for diabetes

41

LIVING

making carbs count

grain, including brown rice, red

rice, red quinoa, or other coloured

whole grain varieties. Studies have

also shown that the phytochemicals

found in black rice reduce the LDL

cholesterol (aka bad cholesterol)

which is a common contributor to

cardiovascular diseases, and also

lowers overall cholesterol.

A study in Korea found that black

rice helped reduce swelling as well

as some skin allergies, an indicator of

the potential of black rice in treating

diseases that are associated with

chronic inflammation. In addition,

a study conducted in Bulgaria

found anthocyanins helped improve

learning and memory function with

current studies underway to prevent

Alzheimer's disease.

According to healthline.com,

research shows that black rice

contains high amounts of lutein

and zeaxanthin - two types of

carotenoids that are associated with

eye health. These compounds work

as antioxidants to help protect your

eyes from potentially damaging free

radicals. In particular, lutein and

zeaxanthin have been shown to help

protect the retina by filtering out

harmful blue light waves. Research

suggests that these antioxidants may

play an important role in protecting

against age-related macular

degeneration (AMD), which is the

leading cause of blindness worldwide.

They may also decrease your risk of

cataracts and diabetic retinopathy.

Back to black

Nutritional Values of 1 cup cooked Black Rice compared to white

and brown rice:

White rice - 236 calories | 45 g carbs | 3 grams protein |

Brown rice - 222 calories | 45 g carbs | 4.5 g protein |

Black rice - 200 calories | 34 g carbs | 6 grams protein |

In a nutshell, forbidden black rice is lower in calories, higher in

protein and lower in carbs.

(source: feastingathome.com)

Nutrition per 100g

356 cals

9g protein

3g fat

75g carbs

0 sugars

2.4mg iron

Sources

Feastingathome.com

Healthline

Wikipedia

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