Health Benefits of Purple Rice

Rice (Oryza sativa L.) is a staple food for over half of the world's population, alongside major crops like maize, potatoes, and wheat. While most people are familiar with white and brown rice, other colorful varieties like purple rice exist.

Purple rice gets its vibrant color from anthocyanins, the plant pigments that have antioxidant effects and give other plant foods like berries, grapes, and purple corn their rich hues. Anthocyanins are present in the outer layers of purple rice grain, giving it a color that ranges from deep purple to black.

Traditionally cultivated in Asian countries such as China, Japan, and Thailand, purple rice has been used in traditional medicine to treat conditions such as anemia and improve blood circulation. The rice is a good source of iron and is a whole grain, which could contribute to overall health when consumed as part of a balanced diet.

Provides Antioxidants

Rice varieties with pigmentation, such as purple rice, are packed with beneficial compounds called phytochemicals, such as tannins, flavonoids, and phenolics. Anthocyanins are a specific type of phenolic compound. Studies have found that darker-colored rice varieties, such as purple rice and black rice, are rich in anthocyanins.

In plants, anthocyanins protect the plant from UV-ray-induced damage and cold stress. In humans, the antioxidant effects of compounds like anthocyanins can help combat harmful free radicals and oxidative stress. Oxidative stress can damage cells and contribute to diseases such as cancer and heart disease. For this reason, consuming antioxidant-rich foods like purple rice can help protect against disease.

There is limited research on the effects of purple rice on humans. However, a small study discovered that consuming purple rice led to a more than 70% increase in antioxidant activity in the body, which remained elevated for several hours. Purple rice intake also significantly reduced inflammation markers TNF-α and IL-6.

Supports Heart Health

Research on anthocyanin-rich foods, like purple rice, suggests that anthocyanins can promote heart health by lowering low-density lipoprotein (LDL) cholesterol ("bad" cholesterol") and triglycerides and increasing high-density lipoprotein (HDL) cholesterol ("good" cholesterol).

For instance, in one study involving people with high cholesterol, participants either took an anthocyanin supplement or a placebo. The anthocyanin group had a 20% increase in HDL activity and better cholesterol removal than the placebo group.

However, no human studies specifically link purple rice to heart health.

Contributes To Whole Grain Intake

Just like brown rice, purple rice is a whole grain that contains all parts of the grain—the bran, germ, and endosperm. Unlike refined grains, which contain only the starchy endosperm, whole grains retain the fiber-rich bran and nutrient-packed germ layers.

While there are few human studies on purple rice, extensive research highlights the benefits of whole grains. The Dietary Guidelines for Americans recommend making half your grain intake whole grains.

Eating whole grains can help prevent heart disease, certain types of cancer like colon and stomach cancer, and type 2 diabetes. Plus, a diet rich in whole grains may help you live longer.

Nutrition of Purple Rice

Purple rice is a whole-grain carbohydrate and provides protein and fiber. One-quarter cup of uncooked purple rice contains:

• Calories: 180
• Protein: 5.98 grams (g)
• Carbohydrates: 30 g
• Fiber: 1.98 g, or 7% of the Daily Value (DV)
• Added sugars: 0 g
• Sodium: 0 milligrams (mg)
• Iron: 1.8 mg, or 10% of the DV

Iron is a mineral essential for the production of hemoglobin, a protein in red blood cells that helps carry oxygen through the blood to needed areas in the body. Getting enough dietary iron can help prevent iron-deficiency anemia, a condition with low red blood cell counts that can cause fatigue, dizziness, and chest pain.

Risks of Purple Rice

Purple rice is generally considered healthy, but there are a few potential risks or considerations regarding rice in general.

Although rare in the United States, some people might have an allergic reaction to rice. Reported symptoms have included hives, respiratory symptoms, gastrointestinal (GI) symptoms, and anaphylactic shock. If you think you may have a rice allergy, refrain from consuming it and seek advice from a healthcare provider.

Grains such as rice are popular, providing carbohydrates and essential nutrients. However, it's best to consume them as part of a well-rounded diet that includes other food groups, such as proteins. Overeating rice or any carbohydrates can lead to excess calorie intake and nutrient imbalance.

Managing portion sizes is especially important for individuals with medical conditions like diabetes. For example, the American Diabetes Association recommends a balanced diet of nutritious foods to manage blood sugar. This includes filling approximately a quarter of your plate with carbohydrates, offering a simplified approach to portion control.

Rice can also contain arsenic, a naturally occurring element in soil and water that is toxic to humans. However, the U.S. Food and Drug Administration (FDA) monitors arsenic levels in certain foods, including rice, and U.S.-grown rice is safe, testing below international standards.

If you want to further reduce arsenic in rice, you can opt for parboiled or converted rice, as these types undergo a cooking treatment that helps lower the arsenic levels.

Tips for Consuming Purple Rice

Purple rice can be used like any other rice. With a texture similar to brown rice, it’s a great substitute as a side or in any of these dishes:

• Use it as a base for grain bowls, topped with veggies, proteins, and a flavorful dressing
• Mix cooked and cooled purple rice into salads for added texture and color
• Prepare a unique rice pudding using purple rice, milk, sugar, vanilla extract, and cinnamon
• Use purple rice as a filling for stuffed peppers and lettuce wraps
• Add purple rice to soups and stews
• Swap out white rice for purple rice in homemade sushi rolls
• Cook purple rice with milk or a milk alternative for a hearty breakfast porridge topped with fruits and nuts

Other Uses for Purple Rice

Purple rice, with its rich anthocyanins, is more than just a food ingredient. Its extracts are explored for use in cosmetics because they have antioxidant properties that can benefit the skin. A small amount of purple rice anthocyanins can also be added to chitosan packaging films, which help monitor freshness by detecting spoilage.

A Quick Review

Purple rice is a whole grain that provides fiber, protein, and antioxidants like anthocyanins. While commonly eaten in Asian countries, it's becoming more popular in the U.S. as a desirable substitute for white and brown rice. Its high anthocyanin content is also under research for potential benefits in areas such as heart health.

Consider incorporating purple rice into your meals just as you would with brown or white rice.