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8 Surprising Health Benefits of Black Rice

‘Rice’ is a staple in many Asian cultures. As people become more health-conscious and super foods gain popularity, the conversations around different rice varieties has also grown, especially among health enthusiast

White rice has taken a backseat as more people are turning to alternatives like red, brown, quinoa, and black rice. Yes, you read that right—black rice!

Black Rice, also known as ‘Forbidden Rice,’ is a highly nutritious variety that has been cultivated in India for centuries. It’s mainly grown in the North East (known as Chak Hao) and the southern regions (called Kavuni in Tamil) of India.

Simply put, when choosing rice, the darker the color, the more nutrients it contains. By that measure, Black Rice is the gold standard among rice varieties.

Let’s explore some of the surprising health benefits of this remarkable rice.

  1. Rich in Antioxidants: Black rice is a grain which is super rich and loaded with Antioxidants. The Anthocyanin content found in black rice is way more than most grains and this is what makes this grain stand out in comparison to other superfoods like quinoa, red rice, etc. Studies have shown that the Anthocyanin antioxidants in grains help the body to protect against heart diseases, cancer and many more.
  2. Rich in Fibre: Black rice is loaded with fibre and minerals. A typical bowl of 100gms of black rice serving has over 4.9 grams of fibre. This is double the amount of fibre available in brown rice. So, if you are looking to include some rich fibre in your diet then it is better to start consuming Black Rice than any other varieties of rice.
  1. Has anti-inflammatory properties: Black rice is a natural healing food. Research has shown Black rice to reduce inflammatory compounds in your body and increase the anti-inflammatory compounds. This increase in the anti-inflammatory compounds help in reducing inflammation in various diseases like cancer, arthritis and allergies.
  1. A natural detoxifying agent for your body: Black rice is a rich and natural detoxifying agent. Studies have shown that the phytonutrients in black rice help detoxify your body and remove harmful toxins from your liver. So, next time you throw a party, have a detox week by consuming Black rice.
  1. A gluten-free grain: Black rice, like other varieties of rice, is naturally gluten-free. So, if you are allergic to gluten and have the Celiac disease (Gluten insensitivity), then you should consider having black rice in your daily diet plan.
  1. Helps fight diabetes: Black Rice bran contains fibre, which in turn helps glucose to be absorbed by your body over a longer period of time. Research has proven that eating whole grains like Black Rice helps your body lower the risk of type 2 diabetes and also keeps your weight in check in addition to boosting your energy levels. So, if you are diabetic then you should consider substituting Black Rice to white rice in your daily diet as it way better and helps fight diabetes.
  1. Aids in weight loss: Black Rice is a whole grain and super rich in fibers. This combination helps your body reduce signals of hunger thus helping in preventing overeating. In addition, researchers have found out that whole grains like Black Rice help prevent insulin resistance in your body which leads to and is related to the risk of becoming overweight/obese. If you are someone who is looking to reduce your weight, consider including Black Rice in your weight loss regime.
  1. Promotes heart health: A healing food like Black Rice has been shown to reduce the atherosclerotic plaque formation in the arteries which is the main reason for a heart attack and stroke. In addition to this Black Rice also helps to reduce the 2 common factors in heart disease, namely LDL, triacylglycerol and total cholesterol. Consider including Black Rice to promote a healthy heart and keep heart-related ailments at bay.

Hope you like this article, do let me know your views and any other health benefits I may have missed in the comments section below. For more insights on nutrition and wellness, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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Sweet Corn: A perfect healthy snack

It’s the monsoon season, and one of the best snack during this time is roasted whole corn with a dash of lime, red chilli powder, and salt. For Mumbaikars, it’s a must have known as ‘Bhuta’.

Roasted corn is a healthier snack compared to fried fries, samosas or other unhealthy options typically chosen during the rainy season. So why is corn healthy? You will be surprised to know that this small kernel of corn is packed with nutrients and is a perfect snack to boost overall health.

Corn is rich in fibre and low in carbohydrates. A cup of sweet corn provides 3.5 grams of dietary fibre, keeping you full and aiding in with weight loss, making it a perfect mid-snack for weight watchers.

Yes! Even diabetics can enjoy it in controlled portions. Corn offers a source of complex carbs, providing your body with long-lasting fuel. Being a starchy food, corn’s carbs are broken down slowly, preventing sudden spikes or drops in blood sugar levels.

During monsoon, the digestive system tends to gets sluggish. The soluble fibre in corn keeps our gut healthy and helps prevent colon cancer too. Insoluble fibre prevents constipation and other intestinal problems by promoting soft and bulky stool that moves easily through the intestines.

Corn is a rich source of B complex vitamin, which increase mental ability and boosts memory. Its also a good source of Vitamin C, Niacin, Thiamine, Folate, and Potassium, which help prevent heart disease, hypertension, and lowers bad cholesterol.

corn1Colourful Corn Cob

This tiny food is loaded with Phytonutrients such as carotenoids, lutein and zeaxanthin, responsible for its bright yellow colour, which improves eye health. Corn is packed with minerals like phosphorous, magnesium, manganese, zinc, iron, copper, and the trace mineral selenium.

Corn has good protein content, containing all amino acid except lysine and isoleucine. Make a corn salad with tofu or cheese or add some nuts, eggs or lentils to make it a complete protein snack.

Corn is rich in antioxidants, phenolic compounds, and ferulic acid, which have the capability to fight tumours in the breast and liver.

corn bhel

Corn Bhel

If you suffer from celiac disease or are gluten intolerant, corn is a safe vegetable for you to eat. It is naturally gluten-free, making it a great substitute for other ingredients.

Besides enjoying corn on the cob, steamed or roasted, try corn bhel, corn pizza, corn patties, baked corn, corn biryani or corn frankies.

Too lazy or in hurry? Just toss steamed corn kernels in an olive oil-salt-pepper-herbs dressing and enjoy it as you watch the rain go pitter-patter on the windows.

Word of caution

Remember, while sweet corn is a healthy treat, corn slathered in butter and doused in salt is not a healthy option.

So go ahead and enjoy this guilt-free snack!

We hope this article helps you. Do you have a favorite way to enjoy sweet corn? Share it with us in the comments below! For more tips on healthy snacking and nutrition, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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A Fusion of Taste & Health: Exotic Salads for you to try.

रोजाना एक कटोरी सलाद खाने के स्वास्थ्य लाभ

This Independence day let’s get healthy and try out some of these power packed nutrient salads. Why are salads important and what are its health benefits is nicely described in this blog https://goqii.com/blog/health-benefits-of-eating-a-bowl-of-salad-daily/.

Salad or veggies is the most important part of the meal platter. You cannot afford to skip if you want to get your daily dose of micronutrients. But, it is so boring and monotonous to cut slices of cucumber, tomato and onion and have it daily. There are various veggies available which you can twist and turn and make your salad interesting and colourful and tasty too. Wondering how? Keep reading.

Here I am listing some tasty salads with amazing dressings

  1. CRUNCHY MUNCHY SALAD
Crunchy Munchy Salad

Crunchy Munchy Salad

Ingredients:

Wheat/Oat Flakes – ½ bowl

Baby Corn – 5-6 in no

Bell Peppers (3 coloured) – ½ bowl

Lettuce – 2 leaves

Pomegranate – ¼ bowl

Seasoning

Lime juice – 2-3 tap

Salt – according to taste

Chaat Masala – According to taste

Method

Roast the oats a bit. Then mix all ingredients with the seasoning. Toss well and serve.

  1. DETOX SALAD
Detox Salad

Detox Salad

Ingredients:

Broccoli – ½ bowl florets

Carrot – ½ bowl juliennes

Bell Pepper – ¼ bowl juliennes (red, yellow, green)

Baby Corn – 4-5 in no diced finely

Cherry tomatoes – ¼ bowl or regular tomatoes

Red Cabbage- ½ bowl finely chopped

Zucchini (yellow) – ¼ bowl sliced

Alfa Alfa sprouts – 2 Tbsp (for garnishing)

Seasoning:

Vinegar – 2 tsp

Red Chilli Flakes – 1 tsp

Salt – according to taste

Flax seeds – coarsely pounded 2 tsp

Walnuts – coarsely pounded 3-4 in nos

Method:

Toss all ingredients with seasoning in a bowl.

Refrigerate for ½ an hour & serve.

  1. SPROUTED METHI SALAD
sprouted-methi-seed-salad-recipe.1024x1024

Sprouted Methi Salad

Ingredients:

Sprouted Methi Seeds – ½ cup

Pomegranate – ¼ cup

Cucumber – 1 in number diced

Carrot – 1 in number diced

Capsicum – ½ each diced (3 coloured)

Tomato – 1 in number chopped

Spring Onion – 1 stalk finely chopped

Seasoning:

Chaat Masala – ¼ tsp

Lemon Juice – ½ lemon

Salt – according to taste

Method:

Add all ingredients in a salad bowl. Add seasoning to the same. Toss well. And Serve.

  1. WALDORF SALAD
waldorf-salad-horiz-b-1500

Waldorf Salad

Ingredients

10-12 cup Walnuts halves
2 tsp Flax Seeds
½ cup low-fat Yogurt
1 stick finely chopped Parsley
1 stick finely chopped Celery
1 teaspoon honey
2 leaves of Ice berg Lettuce chopped
2 large crisp Apples
Freshly ground black pepper
¼ cup Golden Raisins
½ Lemon, juiced
Method

Cut apple into chunks. Add all ingredients in a salad bowl. Toss all the ingredients. Refrigerate for 30-45 mins and serve.

  1. BEAN SALAD WITH PROBIOTIC DRESSING
Bean Salad with Pro-biotic dressing

Bean Salad with Pro-biotic dressing

Ingredients

Bean Sprouts – 1 cup

Fresh Pomegranate – ¼ cup kernels

Cucumber – 1 in number (diced)

3 coloured Bell Pepper – ½ each (diced)

Tomatoes – 1 in number (diced)

Dressing:

Curd – ½ cup

Honey – 1 tsp

Olive Oil – ½ tsp

Flax Seeds – 2 tsp (coarsely crushed)

Chaat Masala – ½ tsp

Salt – if required

Method:

For dressing: Whip all ingredients together with a fork. Add other ingredients in a bowl. Add the dressing and toss well. Refrigerate & serve on a bed of lettuce.

 

  1. TANGY TROPICANA

 

Tangy Tropicana

Tangy Tropicana

Ingredients:

Pineapple – 3 fresh slices (diced)

Cherry Tomatoes- 6-8 in numbers

Red, Yellow & Green Bell Peppers – ½ each cut into juliennes

Lettuce – 2 leaves chopped

Walnuts – 2 in no chopped

Seasoning:

Lime juice – ½ lemon

Honey – ½ tsp

Ginger – grated a small piece

Salt – As per taste

Black Pepper Powder – As per taste

Method:

Soak grated ginger, lemon juice & honey together

Add all veggies & walnuts in a salad bowl

Add the dressing prepared, salt & pepper

Toss well

Serve chilled

What are you waiting for? Get healthy-dress up your meal platter with the above colourful veggie mixes!

We hope these exotic salads inspire you to add a healthy and colorful twist to your meals this Independence Day! If you try any of these recipes, share your experience in the comments below. For more nutritious recipes and tips, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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Calming Your Mind: Breathing Techniques for ADHD

breathing exercises to relieve anxiety

Many individuals with ADHD also contend with anxiety, which can profoundly impact their everyday activities. Anxiety symptoms often include an elevated heart rate, rapid breathing, and increased muscle tension. However, there are straightforward and effective methods to mitigate these effects, such as breathing exercises, which can be particularly beneficial for those with ADHD.

Breathing exercises are simple techniques that involve focusing on your breath to slow your heart rate, lower blood pressure, and relax muscle tension. Here, I’ll outline some easy breathing exercises designed to help manage anxiety effectively.

  1. Diaphragmatic Breathing

This is also called belly breathing, this technique involves deep breathing into the abdomen to slow down your breathing and promote relaxation.

How to Do It:

  • Find a Comfortable Position: Lie on your back or sit on a chair with your feet flat on the floor.
  • Place Your Hands: Put one hand on your chest and the other on your belly.
  • Inhale Deeply: Breathe in slowly through your nose, feeling your belly rise.
  • Exhale Slowly: Breathe out through your mouth, feeling your belly fall.
  • Repeat: Do this for a few minutes, focusing on your breath and how your body moves.

This exercise helps to calm your mind and reduce anxiety by promoting deeper, slower breathing.

  1. Box Breathing

Box breathing, or square breathing, uses a rhythmic pattern to help regulate breathing and calm the mind.

How to Do It:

  • Get Comfortable: Sit with your back straight and feet on the ground.
  • Inhale for 4 Counts: Breathe in through your nose for a count of four.
  • Hold for 4 Counts: Hold your breath for another four counts.
  • Exhale for 4 Counts: Breathe out through your mouth for four counts.
  • Hold for 4 Counts: Pause and hold your breath for four counts before starting again.
  • Repeat: Continue this pattern for a few minutes.

Box breathing helps slow down your breathing and can be particularly effective for reducing anxiety and improving focus.

  1. Coherent Breathing

Coherent breathing aims to slow your breathing to a calm and steady rhythm, helping you feel more relaxed.

How to Do It:

  • Sit Comfortably: Sit with your back straight and shoulders relaxed.
  • Inhale for 5 Counts: Breathe in through your nose for five seconds.
  • Exhale for 6 Counts: Without pausing, exhale for six seconds.
  • Repeat: Continue this pattern for at least five minutes.

Start with shorter counts if five seconds feels too long, and gradually build up. This exercise helps lower your heart rate and reduces anxiety.

  1. Alternate Nostril Breathing

Alternate nostril breathing balances the flow of energy and helps quiet the mind.

How to Do It:

  • Sit Upright: Find a comfortable position with your spine straight.
  • Use Your Right Hand: Place your index and middle fingers between your eyebrows.
  • Close Your Right Nostril: Use your thumb to close your right nostril.
  • Inhale Through Left Nostril: Breathe in slowly for four counts through your left nostril.
  • Switch and Exhale: Close your left nostril with your ring finger and exhale through your right nostril for four counts.
  • Repeat: Continue for at least five cycles.

This technique helps calm the mind and can be a useful tool for managing anxiety and improving focus.

  1. Victory Breath (Ujjayi Breath)

Victory breath, also known as ocean breath, creates a soothing sound and helps calm the mind.

How to Do It:

  • Find a Comfortable Position: Sit with your spine straight and hands in your lap.
  • Close Your Mouth: Inhale through your nose for four counts, slightly constricting your throat to create a soft sound.
  • Pause: Hold the breath for a second at the top of the inhale.
  • Exhale Slowly: Exhale through your nose for six counts, maintaining the gentle constriction in your throat.
  • Repeat: Perform this for 5-10 repetitions.

The ocean-like sound can be very soothing, helping to reduce anxiety and promote a sense of calm.

Breathing exercises offer a simple yet powerful way to manage anxiety, particularly for those with ADHD. By focusing on your breath and practicing these techniques regularly, you can cultivate a calm mind and enjoy greater relaxation and well-being. Set aside a few minutes each day to practice these exercises and experience the many benefits they offer.

If you found these breathing techniques for managing ADHD helpful, let us know in the comments below! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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