Purple Rice Glycemic Index: A Brief History
The history of purple rice goes back to the late 1800’s when Japanese scientists discovered that certain strains of rice were able to produce a sugar called arabinose which was then converted into glucose through a chemical reaction. These types of grains are known as “purple” because they contain high levels of these sugars.
These sugars are very easy for our bodies to absorb and convert into energy. Since the early 1900’s, researchers have been trying to figure out if it could be used as a replacement for wheat or corn in food products.
In the 1950’s, scientists at Cornell University tested various varieties of purple rice and found that some produced significantly higher amounts of glucose than others. They concluded that there must be another ingredient in the purple rice which made them less digestible than other types of rice.
They named this new type of grain “glucose resistant” (GR) rice.
Since then, many different varieties of GR rice have been developed. Some are grown in tropical regions while others are grown in temperate climates such as Australia and New Zealand.
The main difference between the two types of rice is their level of resistance to mold and mildew growths which can cause browning and spoilage in foods containing grains like breads, cereals, crackers etc..
Purple vs. Brown vs.
White Rice: How are they different?
First of all, it’s important to understand that there is no such thing as a brown or purple strain of rice. The only difference between these strains of rice and regular white rice is that they have been treated with an enzyme or acid to break down their internal cell walls during processing. This makes them more easily digestible for humans and gives them a softer appearance than regular white rice. It also gives them a lower glycemic index (GI) rating.
White rice is the same as brown or purple rice, except that it hasn’t been treated with an enzyme or acid during the milling process. It can be treated with acids or enzymes after it has been milled to make it softer, but this type of grain is not as easily digestible and is not recommended for people who have trouble digesting grains or starches.
How is Purple Rice Made?
Purple rice, like brown and white rice, can be made into many different types of dishes like fried rice, pilaf, casserole, salad etc. The only difference is that purple rice has higher levels of soluble fiber which makes you feel fuller for longer periods of time and also makes it easier to digest.
This type of rice has a slightly different taste than white or brown rice and shouldn’t be substituted one for one if you’re trying to make a recipe. It tends to be chewier and slightly stickier as well, so it’s important to adjust recipes when using this ingredient.
Most regular recipes call for white rice and can be adjusted for either white, brown, purple or a mixture of all three.
One important thing to remember is that although it has a lower glycemic index than regular white rice, it does still have a fairly high one. Therefore, it should only be used as a side dish or ingredient in recipes and shouldn’t take the place of other whole grains like quinoa, amaranth, barley or whole wheat pasta.
Purple Rice Nutrition Facts
There are many different varieties of purple rice and some of them have slightly more vitamins and minerals than others. The main difference is in the amount of Vitamin A, thiamine, riboflavin and niacin that is found in each type.
They also have differing amounts of calories, carbs and fiber, depending on the strain you are eating. Most of them are around 343 calories per one cup serving (cooked).
One cup of cooked purple rice has around:
Carbs: 72 grams
72 grams Dietary Fiber: 10 grams
10 grams Sugar: 0 grams
0 grams Fat: 1 gram
1 gram Protein: 5 grams
5 grams Vitamin A: 25% of the RDI
25% of the RDI Vitamin C: 21% of the RDI
21% of the RDI Calcium: 4% of the RDI
4% of the RDI Iron: 10% of the RDI
Purple rice can also be found in many different colors. These include red, black, purple, blue and black.
The more color it has, the more nutrients it contains. Most of these different strains are not easy to find, so you may not have access to them at your local grocery store or farmer’s market.
The Different Types of Purple Rice
There are many different types of purple rice and each one has a different taste, color and nutrient content. You can use these as ingredients in your favorite recipes or just eat them by themselves for a healthy snack.
Here is a list of some of the most popular ones available in the United States:
This is the most common strain of purple rice and can be found in most Asian supermarkets. It has a sweet taste and is high in antioxidants.
This strain is a little harder to find, but it has a rich nutty flavor and is very easy to digest. It’s especially popular among people who have thyroid problems since it contains selenium, which helps to regulate this organ.
This is the newest type of purple rice on the market and not as widely available as the others. It’s a little pricier as well, but the taste is out of this world!
This strain has the deepest color and the highest levels of antioxidants. It also has a slightly nutty flavor and is delicious when served with lamb.
Nutritional Benefits of Purple Rice
There are many different varieties of purple rice, but they all share some common nutritional benefits. This tasty grain contains a number of important vitamins and minerals that are essential for the proper functioning of your body.
It can also be combined with other healthy ingredients to make a delicious meal that’s packed full of nutrients. Here are some of the ways that purple rice can benefit your health:
1. Promotes Heart Health
Purple rice is naturally low in fat and sodium, making it a heart-healthy food. Compared to other grains, it has very little fat, especially saturated fat.
A serving of cooked purple rice contains 0.5 grams of fat, with only 0.2 grams being saturated fat. This is especially important for people who are at risk of heart disease or have high cholesterol.
Purple rice is also a good source of magnesium, a nutrient that has been shown to reduce the risk of heart disease and lower blood pressure.
Sources & references used in this article:
Development of a frozen yogurt fortified with a nano-emulsion containing purple rice bran oil by LAA Sanabria – 2012 – core.ac.uk
Development of biscuits using purple rice flour, defatted green-lipped mussel powder and spices by W Klunklin – 2018 – researcharchive.lincoln.ac.nz
Survey of production a milky like beverage from purple rice that is grown in Vietnam. by SM Dam, T Le Phuoc, TNT Nguyen… – Proceedings of the …, 2014 – cabdirect.org
Factors affecting nutritional properties of rice protein by BO Juliano – Trans.. Nat_ Acad. Sci. & Tech (Phils_), 1985 – nast.dost.gov.ph
Addition of methionine to rice protein affects hepatic cholesterol output inducing hypocholesterolemia in rats fed cholesterol-free diets by L Yang, M Kadowaki – Journal of medicinal food, 2011 – liebertpub.com
Distribution of amylose, nitrogen, and minerals in rice kernels with various characters by T Itani, M Tamaki, E Arai, T Horino – Journal of Agricultural and …, 2002 – ACS Publications
Protective effects of black rice bran against chemically-induced inflammation of mouse skin by SP Choi, SP Kim, MY Kang, SH Nam… – Journal of agricultural …, 2010 – ACS Publications
Is red yeast rice safe and effective for lowering serum cholesterol? by E Cunningham – Journal of the American Dietetic Association, 2011 – jandonline.org