Black Rice vs Brown Rice: Which Is Healthier for Your Diet?

When you enter any store providing solutions for health issues, there is no chance that you will come across only white and brown rice on their shelves. Usually, there is also one more exotic-looking type of rice, called "forbidden rice" or "Manipur black rice." This is something unusual, and usually, people simply have no idea how to cook it after purchasing. The question is what should be the winner among Black rice vs Brown rice when it comes to inclusion in your daily diet.

Both products are whole-grain products. And both are much better than white rice. However, they are different products and they have different purposes of consumption. This blog will share a detailed guide.

Why Are Black Rice and Brown Rice Considered "Whole Grains"?

Before making a comparison between the two, let’s first understand why both are healthier options compared to white rice.

There are three different parts of the rice kernel – the husk, bran and endosperm (starch). The bran and germ are removed during the milling process for white rice, leaving mainly the starchy middle behind, which makes it light and fast cooking but with no nutrients that made the whole grain good for us in the first place. Brown rice on the other hand leaves the bran layer, that’s why it’s hard to cook and gives the slightly chewy texture. Black rice preserves its bran, but bran of black rice includes some additional pigment compared to brown rice.

That pigment is really what this whole comparison comes down to. It's also why black rice tends to cost more and stay harder to find than brown rice. It isn't grown at nearly the same scale, and in India, a lot of the good stuff still comes from small farms in the northeast rather than large commercial mills.

The Core Difference Between Black Rice and Brown Rice

Brown rice gets its nutritional edge from fiber, B vitamins, magnesium, and antioxidant compounds like gamma-oryzanol and vitamin E in its bran.

Black rice owes its deep colour to anthocyanins, the same antioxidant pigments found in blueberries, purple grapes, and blackberries. And it's not a small difference. A Cornell University study looked at rice bran from 12 different black rice varieties and found their average total antioxidant activity ran more than six times higher than white rice bran.

Separate research from Louisiana State University found something even more surprising. Food scientist Dr. Zhimin Xu reported that a spoonful of black rice bran actually contains more anthocyanin antioxidants than a spoonful of blueberries. While it also has less sugar and more fibre and vitamin E than berries.

That's a pretty bold claim for a grain most people have never cooked with.

Nutritional Comparison: Black Rice vs Brown Rice vs White Rice

Here's roughly how the three compare, per ¼ cup uncooked:

Health Benefits of Brown Rice

For decades now, brown rice has been the healthy rice choice to go for, and really, there is no reason why it should not be.

1. It is high in fiber content and provides digestive assistance and regulation much more effectively than white rice does.
2. It contains magnesium and B vitamins, which are necessary for energy metabolism and proper nervous system function.
3. Population-based studies have revealed that a regular consumption of brown rice is associated with a decreased risk of type 2 diabetes in comparison to white rice.
4. It is affordable and easily available. You will be able to find it in any grocery store, whereas black rice is not yet such a mainstream purchase.
   

Black Rice vs Brown Rice:

In the comparison of black rice versus brown rice, both are good because they are considered nutritious foods compared to white rice because they have retained the bran and the germ that makes them more nutritious. The black rice is better because it has a unique anthocyanin that provides the black color as well as the antioxidants in it. On the other hand, the brown rice is still good as well as a common food item among the whole grains.

You must read the detailed comparison of black rice vs white rice

Manipur Black Rice: India's Own Superfood Grain

Here is one more surprising piece of information. One of the best black rice types is actually grown in India, in the hills of Manipur.

This rice type is called locally as Chak-Hao  and has been grown in Manipur for many generations. It features dark purple bran and special aroma which is acquired because of cultivation of this rice in the natural soil of Manipur. It was once grown for the use by royal families and for community feasts and ceremonies. Maybe that is the reason why it received it's another name: Forbidden rice.

In 2020, Chak-Hao received GI status which protects this type of rice as a unique product of Manipur. Rice which was once used in royal kitchens can now be found in foreign kitchens too, as it is exported to the USA, UK and Japan.

Other than its background, Chak-Hao is really exceptional in terms of its content, being rich in anthocyanins, fiber, protein, and minerals. The rice has natural stickiness and a nutty fragrance that distinguishes it from other types of black rice. There are two popular types of this rice, namely,

• Chak-Hao Amubi, which is the regular type and
• Chak-Hao Poireiton, which has a strong aroma and is mostly used during special occasions.
  

You can get Wellwith’s Manipur Chak Hao Black Rice is premium Manipur black rice from the traditional farms of Manipur, packed with antioxidants, fiber, and traditional heritage as a nutritious super grain option.

Storing Black Rice So It Stays Fresh

Since the fatty oils in black rice bran are intact, the shelf life of black rice cannot be the same as white rice, even when stored in normal conditions. A couple of things to remember:

• Keep it in a tightly sealed container, out of reach of sunlight and heat.
• It can be kept for several months if kept in a cool and dry pantry, while the refrigerator will extend its shelf life for longer periods if you live in warm and humid climates.
• Instead of buying too much of it and then storing it for a whole year, buy small quantities that you would use regularly.
  

Preparing Black Rice (Not the Same as Brown Rice)

People give up on black rice in one attempt because they cook it the way they would normally cook brown rice. The result is either uncooked or mushy rice. Follow these steps to get some healthier and delicious black rice.  

Step - 1 - Rinse it well. 

Black rice sheds a lot of its purple pigment into the water, so rinse until the water runs mostly clear. This also washes off surface starch and any dust from milling.

Step - 2 - Soak if you can

Even 30 minutes of soaking cuts down the cooking time and gives you a more even texture. Some Manipuri households soak Chak-Hao overnight for kheer.

Step - 3 - Use more water than you think

A rough ratio is 1 cup of black rice to 2–2.5 cups of water, simmered for 30–40 minutes depending on the variety.

Step - 4 - Don't rush it.

Black rice bran is thicker than brown rice bran, so it genuinely takes longer to soften. Pulling it off the heat early leaves a hard, chalky centre.

Step -4 - Save the cooking water

It turns a deep purple-pink and works well as a natural dye for other dishes, or you can just drink it. It's a practice that's common in parts of Southeast Asia.

Once you have prepared the rice, you can get healthy black rice recipes to Try at Home here. 

The final Thoughts

Honestly? You don't have to pick just one.

If your primary concern is getting the most antioxidants possible and can deal with a slightly firmer texture, choose the black variety. However, if what you need is something affordable, full of fiber, and easily digestible, then brown rice is the one for you. Moreover, if you eat white rice just because of habit, then any change will be beneficial. Choose whichever is more accessible to you.

Many individuals tend to switch between these two. Eating brown rice on a regular basis and adding black rice to their diet only sometimes. For example, for salads or other special dishes. Even in some cases, both types are being cooked together in the same pot.

FAQs

1. Is black rice better than brown rice?

When considering antioxidant content, then yes, black rice usually contains more anthocyanins than brown rice. However, brown rice provides plenty of fibre, and it is easier and cheaper to consume daily.

2. Why is black rice known as “forbidden rice”?

This type of rice received its name due to the fact that in ancient China, black rice could be eaten only by emperors and noblemen but not by commoners. Chak-Hao of Manipur has an analogous history.

3. Is black rice different from brown rice in taste?

Yes, it has a bit of a nutty and earthy taste and a somewhat chewy structure, and it tends to become purple after cooking.

4. Can diabetic patients consume black rice?

Black rice has a low glycemic index as compared to white rice, so it is beneficial for the patient. It is advised to first seek advice from the physician before altering one's diet when suffering from diabetes.

5. Where do I purchase genuine Manipur black rice in India?

Search for the product named Chak-Hao because it has a GI stamp, proving its authenticity as Manipuri black rice. WellWith Chak-Hao Black Rice ensures that you get the authentic product instead of generic black rice.

6. Is black rice a gluten-free grain?

Yes, black rice is completely gluten-free grain like any other variety of rice.

7. How much cooking time does black rice require as compared to brown rice?

Black rice takes comparatively more cooking time than white rice, about 30-40 minutes as compared to brown rice that requires 25-30 minutes. This is because the bran layer in the former is slightly thick. Pre-soaking helps to reduce this difference.