Black rice (黑米) has a black exterior and white interior. Unlike regular rice, it contains a dark purple anthocyanin pigment in the bran layer of the brown rice. This pigment, similar to the antioxidants found in blueberries and grapes, provides comparable health benefits. Making bibimbap with black rice combined with various vegetables and eggs significantly enhances its health effects. The quality of black rice is higher when its color is uniform, glossy, and the grains are more polished.

 

Mixing white rice and black rice creates black rice porridge... enhances texture and health benefits.

 

Black rice has a purple hue and a chewy, savory texture that is outstanding. According to the National Institute of Agricultural Sciences, black rice contains less amylose and more amylopectin compared to white rice, resulting in a higher stickiness (chewy quality). Black rice, primarily produced in Southeast Asia, was introduced to Korea around 1990, and its production has increased as it has gained recognition as a healthy rice. Mixing white rice and black rice in certain proportions to make black rice rice allows you to enjoy both its texture and health benefits. Black knife-cut noodles and black rice rice cake soup are also delicacies. It is also used as an ingredient to add color to rice cakes, noodle dishes, and puddings.

Dietary fiber that regulates triglycerides and blood sugar... more than brown rice

 

Black rice is different from regular white rice in that only the outer shell is removed, leaving it in a whole grain state. Therefore, it has higher dietary fiber and protein content, and is rich in vitamins and minerals. In particular, the dietary fiber content, which helps reduce triglycerides and cholesterol in the body and contributes to blood sugar regulation, is 4-6%, which is more than that of brown rice. According to the National Cancer Information Center, dietary fiber increases intestinal motility, prevents constipation, shortens the transit time of carcinogens through the intestines, and promotes excretion, thereby contributing to cancer prevention.

 

Anthocyanins in blueberries... powerful antioxidants that slow down the body's aging process

 

Anthocyanins, which are abundant in the rice bran layer of black rice, are water-soluble flavonoid pigments that serve as powerful antioxidants (anti-aging substances). They have functions similar to vitamin E found in nuts, and exhibit antimicrobial and anti-inflammatory effects, dissolve blood clots, boost immunity, inhibit the proliferation of stomach and colon cancer cells, and suppress the differentiation of fat cells, thereby helping to prevent obesity. Gamma oryzanol (γ-oryzanol) lowers cholesterol levels and contributes to the activation of metabolic functions in brain cells. Rich in minerals such as vitamin B1, B2, magnesium, and zinc, it helps reduce fatigue, promote intestinal health, and prevent anemia.

 

Bibimbap with various vegetables, eggs, and chicken breast... significantly increases vitamins and protein

 

Black rice itself is a healthy food, but making bibimbap enhances its health benefits. Adding various vegetables such as sprout greens and carrots, which are rich in antioxidants like vitamin C, along with eggs and chicken breast, significantly increases protein content. In particular, the somewhat dry texture of chicken breast is absorbed into the bibimbap, enhancing its flavor. Including perilla oil or sesame oil, which are good for blood vessels and circulation, adds a nutty taste and doubles the health benefits. This is especially a good health food for middle-aged people, whose muscle mass decreases and who are at increased risk of hyperlipidemia and vascular diseases. However, it should be made not too salty, and overeating should be avoided.

 

 

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Black rice is somewhat mixed with other grains, but

Should I add a little more?

It is full of good nutrients.

 

Black rice itself is a healthy food, but bibimbap...

Making it increases the health benefits.

Sprouts rich in antioxidants such as vitamin C, carrots, and others

Adding eggs and chicken breast to various vegetables

Protein levels increase significantly. [Photo=National Institute of Agricultural Sciences]