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The Kashmir Files filmmaker Vivek Agnihotri recently gave a glimpse into his daily diet, revealing that he prefers eating black rice with vegetables. “That’s all. It has complex carbs and fibre. No oil. Black rice gets slowly absorbed in your body. It doesn’t spike blood sugar levels. All the issues happen only when blood sugar levels spike. That is the beginning of disease. However, I am not a diabetic at all,” he told Curly Tales, adding that the taste of black rice is “acquired”.
But is black rice really as good as it is touted to be?
Suggesting no rice is completely “sugar-proof,” clinical dietitian Garima Goyal apprised us of “key differences between varieties of rice in terms of how they affect glucose response”.
Why black rice?
Black rice, also known as “forbidden rice,” is rich in fibre, anthocyanins (natural antioxidants), and micronutrients. “Compared to white rice, its fibre slows down digestion and glucose release, leading to a lower glycemic index (GI). This means it causes a gentler rise in blood sugar after meals. The antioxidants also support anti-inflammatory and heart-protective effects,” said Goyal.
Comparing rice varieties
White rice: Highly polished, stripped of bran and fibre, with a high GI. It raises blood sugar quickly and can worsen insulin resistance if eaten in large amounts, said Goyal.
Brown rice: Retains bran and germ, higher in fibre and minerals, with a moderate GI. “Better than white rice for people managing blood sugar, though texture is coarser,” said Goyal.
Red rice: Contains pigments like anthocyanins and proanthocyanidins, is fibre-rich, and has a lower GI than white rice. It provides added benefits for heart health and antioxidants, mentioned Goyal.
Black rice: Similar to red rice in terms of fibre and nutrients, but richer in anthocyanins, giving it extra antioxidant power and a slightly lower glycemic impact, Goyal said.
What to note?
Switching from white rice to coloured or whole-grain varieties like black, red, or brown can help reduce post-meal sugar spikes, support satiety, and improve overall nutrient intake. “However, portion size still matters. Even black rice can raise blood sugar if eaten in excess—it’s the combination of rice type, portion, and pairing with protein/fibre that makes the real difference,” said Goyal.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
