Black Rice, Should You Make It a Part Of Your Diabetic Diet Plan?

Black Rice, Should You Make It a Part Of Your Diabetic Diet Plan?

Black Rice is part of a diabetic diet plan. Recently my daughter-in-law brought a packet of black rice. Me when she was on an official trip to Manipur. I had kept the pack in the pantry and was planning to prepare it for some special occasion. So I finally cooked some black rice today since there was a diabetic relative visiting us for lunch. I checked and found that this rice can be a part of a healthy diabetic diet plan.

Why black rice can be a part of a diabetic diet plan

Let me tell you why I decided to cook black rice in place of regular white rice. However, for the person who was suffering from diabetes.

Great source of nutrition 

Black rice is a wonderful source of nutrition as 100 grams of rice contains 9 grams of protein while brown rice has 7 grams.

45 grams of uncooked black rice provides;

  • 160 Calories
  • 1.5 grams Fats
  • 4 grams Protein
  • 34 grams Carbs
  • 1 gram Fiber

A bag of black rice can be a part of a diabetic diet plan, on display here.

This rice is high in antioxidants

In fact, this rice has been found to contain more than 20 plant compounds. With antioxidant properties that include various types of flavonoids and carotenoids. Not only that, black rice contains Anthocyanins which are a group of flavonoid plant pigments. Responsible for the beautiful purple color of it. It is the same that causes the color in several other plant-based foods. Like blueberries, eggplants, and sweet potatoes.

Anthocyanins are overt to have strong anti-inflammatory, antioxidants. And anti-cancer properties as eating foods high in anthocyanins. Help to protect against various chronic diseases like heart disease. As they improve cholesterol and triglyceride levels. Anthocyanins are effective in a few types of cancers especially colorectal cancer and breast cancer.

Therefore, adding this rice to your diet can be an easy way to incorporate it. More disease-protecting antioxidants into your diet.

Diabetic diet plan and black rice

The use of this rice and other anthocyanin-containing foods. Are considered to help reduce blood sugar levels for type 2 diabetes.  Anthocyanins have antioxidant abilities that act against free radicals. And help diabetics get protection from inflammation and cell damage. Since black rice is also rich in fiber, which is helpful in the slow release of glucose in the blood.

This slow release prevents sudden spikes in blood sugar levels. Although the fiber in black rice is the same as that of brown rice. Yet it is a whole grain that has its bran and endosperm intact. That is what makes this rice flavored and rich in fiber, and digested slowly by the body. Not only this, this rice promotes satiety and helps in fighting obesity, which is the most prominent risk factor for diabetes.

Black Rice, Should You Make It a Part Of Your Diabetic Diet Plan?

Black rice in a diabetes diet plan to improve eye health

Therefore, this rice perceives to contain lutein and zeaxanthin. Furthermore, high amounts are two types of carotenoids associated with eye health. These compounds help to protect the eyes from potentially damaging free radicals. Lutein and zeaxanthin are commonly understood to help protect the retina by filtering out harmful blue light waves. Not only that, the research suggests that these antioxidants are important. Protect against macular degeneration is the age-related cause of blindness. Interestingly these antioxidants also decrease the risk of cataracts. And diabetic retinopathy is a major health issue among diabetic patients.

Forbidden Rice

By the way, do you know that black rice is also known as Forbidden Rice in China and Chak-Khao in Manipur? In China, it’s known as Forbidden Rice. As it is esteem to be meant only for the aristocratic class. It is done into the famous purple porridge as the uncooked forbidden rice. Which appears black in color, and turns purple after getting ready. Black-flavored rice has a mildly sweet and nutty taste more like sweet corn.

Therefore, this rice can be a good addition to a diabetic diet plan being highly nutritious. But it advises consulting your physician and nutritionist or dietitian for better understanding.


Have you heard about Manipur’s Black rice Chak-Khao which has got a GI tag recently? Soon I plan to give more details about how I cooked this flavored rice and also made a dessert out of Chak-Khao.

Till then stay healthy and stay safe. 

Check out our other article on Quinoa Recipes, 24 Simple and Easy to make Recipes

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