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Black rice pudding [refined sugar and gluten free, and dairy free possible]

29 July 2020 / 42 Comments

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Texture of this black rice pudding

If you haven’t tried black rice before, it’s chewier in texture than white rice but not unpleasantly so – once you try it, I bet it will become a little addictive. You’ll catch yourself thinking – just one more spoon, mmm!

But although the rice might be lightly chewy, the rest of the pudding is creamy, smooth and pretty delicious.

Given the chewiness, I would be hesitant to recommend that you feed this to really young children but older kids (I’d say over the age of three or four) should be perfectly fine.

Black rice pudding in white and purple ramekins,.

Nutritional benefits of black rice

And if kids will love this black rice pudding because of its taste, I think parents should be equally as excited because black rice is such a nutritional powerhouse.

Black rice, also called forbidden or purple rice, is a super nutritious, naturally gluten-free option which is suitable for those on a gluten free diet or with gluten sensitivity.

Black rice gets its signature black-purple color from a pigment called anthocyanin, which has potent antioxidant properties. Apparently, in ancient China, black rice was considered so unique and nutritious that it was forbidden for all but royalty.

Luckily now we can all eat it too and with it, we’re getting some amazing nutritional benefits which include:

It’s a good source of several nutrients, particularly protein, fiber, and iron. It contains more protein than other types of rice (white and brown).
It’s rich in antioxidants. In addition to anthocyanin, black rice has been found to contain over 23 plant compounds with antioxidant properties, including several types of flavonoids and carotenoids. It also has the highest antioxidant activity of all rice varieties.
In addition to having antioxidant properties, anthocyanins also have strong anti-inflammatory and anticancer effects.
It may support eye health. Research shows that black rice contains high amounts of lutein and zeaxanthin — two types of carotenoids that are associated with eye health.
It may aid weight loss. Because black rice is a good source of protein and fiber, both of which can help promote weight loss by reducing appetite and increasing feelings of fullness and also contains anthocyanins which may help reduce body weight and body fat percentage, black rice may be a great addition to your diet if you’re looking to lose a little weight.

Source: Healthline

How does this compare to white rice?

Compared to white rice, black rice has a higher fiber content, slightly more protein and iron, and a lower glycemic index which means it is digested slower and adds more soluble fiber to the diet, which can lower cholesterol.

Sources: Mens Journal and Huffington Post

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5 from 7 votes