Fibre Archives

June 22, 2018 By Vinod Kumar 3 Comments

8 Surprising Health Benefits of Black Rice

black rice

‘Rice’ is a staple for Asians. With people getting increasingly health conscious and with superfoods coming into play, conversations around ‘Rice’ and its various varieties have also increased among the health enthusiast

White rice in the current times has become a thing of the past and the health conscious people are moving to red, brown, quinoa and black rice. Yes you are reading its right ‘Black Rice’

Black Rice or also known as ‘Forbidden Rice’ is a variety of rice that is considered to be very healthy. It is a rare and a very old variety of rice which has been grown in India for centuries. It is mainly grown in the North East (called as Chak Hao) and the southern parts (called as Kavuni~Tamil) of India.

Simply put, when you look at the rice varieties look at the colour of the rice, the darker the shade of rice, the more nutrition it has. By that yardstick ‘Black Rice’ is the gold standard in rice varieties.

So let us look at some of the health benefits of this amazing 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.

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.

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.

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.

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.

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.

Your weight loss partner: Black Rice is a whole grain and super rich in fibres. 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.

promotes healthy heart: 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.

Ps Note: Black Rice is available on GOQii Store

April 26, 2018 By Amrozia Sayyed 3 Comments

Finding Health Through Fiber

Fibre has a diverse role to play starting from improved laxation and lowering cardiovascular disease risk, weight management, etc. Due to drastic lifestyle changes overall and adopting the processed foods trend, has minimized the fibre level in our meals to a bare minimum.

Let’s have a look at how fibres have a role to play in our health:

Role in bowel health

More amount of fibre in our diet makes the stool bulky which is due to the presence of fibre and absorbed water. This leads to easy defecation and hence acts as a natural laxative. Presence of enough fibre in our diet is therefore looked up in a condition such as constipation.

Controlling sugar level:

One of the simplest connections between fibre and sugar level is that high fibre food causes a slow release of glucose into the bloodstream and hence doesn’t shoot up the glucose level instantly.

There is a number of studies which concludes that including more fibre in diet regulates the blood sugar levels. Hence diabetic person should always opt for high fibre food rather than refined stuff. Not just in diabetes, one can proactively start with high fibre meal right away as a preventive action against diabetes.

Healthy body weight :

The satiety centre in our brain gets activated after 20 minutes. So when you are eating fast you tend to eat more without any extra requirement. High fibre meals consume more time as it has to be chewed thoroughly to be able to gulp it. Hence the brain has enough time to activate the satiety centre. At the same time, high fibre meals are energy dense but, low in fat which also contributes to maintaining healthy body weight.

Cardiovascular health

Soluble fibre absorbs the cholesterol in the intestine which is eliminated in the stools and thereby makes it unavailable for the body. Apart from the cholesterol-lowering effect of fibre, it is also found to prevent hypertension and therefore also associated with lowering the risk of hypertension problems such as atherosclerosis, strokes etc.

Immune function

Fibre also acts as a prebiotic which helps in developing a healthy gut microflora in the intestine which contributes to the immune function. Some studies also say that there is more resistance to infection in an individual with consuming high fibre meals.

As fibre plays such a diverse role in our health, there’s a need to look for fibre in our meals and make deliberate positive changes to add high fibre food in our diet like whole grains, fruits and vegetables, nuts and seeds, beans etc.

October 22, 2017 By AMINA AZMI 1 Comment

Kiwi – Berry of a woody vine-It’s health benefits

I hear of Kiwi and my taste buds get active and when I heard of its nutritional benefits, I started loving it even more!! The colour and the look of the kiwi slice will definitely make you fall in love with it and its taste is an icing on the cake. Kiwi tastes just awesome.

A little history about the fruit tells us that Kiwi fruit, native to Northern China was first cultivated in New Zealand at the turn of the 20^th Century and was known as Chinese Gooseberries. Later it was christened as Kiwi fruit in New Zealand because the fruit shares characteristics with New Zealand’s national bird Kiwi which is also small, brown and fuzzy.

Kiwis are rich in nutrients with low calories. It is packed with vital nutrients like Vitamin C, Vitamin E, Vitamin K, copper, choline, Magnesium and Phosphorous.

Who does not want to look and feel good? Everyone likes to and Kiwi helps you feel just as good, as it has a good source of Vitamin C and Vitamin E which are antioxidants that prevent from skin degeneration and keeps your skin wrinkle free and makes you look younger.

Antioxidants also boost immunity.

Kiwis are rich in fibre that binds to toxins and flushes them out of the body. Fiber also binds to cholesterol and removes them from the body and thus kiwi also helps to reduce cholesterol.

Studies show that Kiwis have a mild laxative effect and hence good for constipation.

Fiber and Potassium in kiwis are good for heart health. Kiwi’s high level of potassium helps to keep the electrolytes in the body balanced thereby countering the effects of Sodium. Low sodium helps to reduce the risk of heart disease.

High potassium intake also helps to reduce the risk of stroke, loss of muscle mass. It also preserves the bone mineral density and there is a reduction in the formation of kidney stones.

Kiwi has a very low glycemic index i.e. it does not increase the blood sugar quickly which makes it a good fruit for diabetics as well.

Kiwi falls in the category of most alkaline fruits and thus helps in balancing acidic and alkaline food consumption. Few advantages of a properly acid/alkaline balanced body are youthful skin, deeper sleep, abundant physical energy, fewer colds, less arthritis and reduced osteoporosis.

Kiwi Fruit also protects from eye problems. Kiwi’s high level of lutein and zeaxanthin-both of which are natural chemicals found in a human eye prevents from eye problems Who ever knew this small fruit can be so beneficial. Truly said,” Big surprises come in small packages.”

I have made it a point to have at least one kiwi a day. What about you????