Black rice (forbidden rice)
Rated by 11 diets
Diet Ratings
Black rice contains approximately 34g net carbs per cooked cup. The anthocyanin antioxidants do not offset its high carbohydrate content, making it unsuitable for ketosis.
Black rice is a whole grain with no animal products or derivatives. Naturally vegan with high antioxidant content.
Black rice is a grain variety. All rice varieties are excluded from paleo diet regardless of color or antioxidant content.
Black rice is a whole grain with anthocyanins, high fiber, and low glycemic index. Nutritionally superior to white rice. Not Mediterranean-origin, but aligns with whole grain emphasis. Some experts accept it; others prefer traditional Mediterranean grains.
iTraditional Mediterranean diet advocates may prefer farro, barley, or bulgur over Asian black rice, despite comparable nutritional benefits.
Black rice is a grain variety. All grains, regardless of color or claimed nutritional benefits, are plant-derived and excluded from the carnivore diet.
Black rice is a grain variety and explicitly excluded from Whole30, regardless of color or antioxidant content.
Black rice is a whole grain with higher fiber and polyphenol content. Limited Monash testing; some practitioners report tolerance at small portions (½ cup cooked), but larger servings may exceed FODMAP thresholds due to fructan content in the bran.
iMonash University has limited specific data on black rice. Clinical FODMAP practitioners suggest caution and recommend starting with small portions (½ cup cooked) to assess individual tolerance, as whole grain status increases FODMAP risk.
Black rice is a whole grain with high fiber (3.5g per cooked cup), anthocyanin antioxidants, and good micronutrient profile including magnesium and manganese. It has lower glycemic impact than white rice and supports DASH cardiovascular goals. Minimal sodium.
Black rice has lower GI (~68) than white jasmine and contains anthocyanins (polyphenols), supporting anti-inflammatory goals. However, still moderately high-glycemic. Dr. Sears' later writings acknowledge whole grain benefits, but black rice requires careful portioning to maintain 40/30/30 ratio.
iSome Zone practitioners treat black rice more favorably than white rice due to anthocyanin content and slightly lower GI, though Dr. Sears' core protocol still emphasizes lower-glycemic carb sources like oats or barley.
Black rice is a whole grain rich in anthocyanins (powerful antioxidants), fiber, and polyphenols. Lower glycemic index than white rice. Strong anti-inflammatory profile comparable to other whole grains. Excellent source of resistant starch.
Black rice has slightly higher fiber (~3.5g per cooked cup) and antioxidants than white rice, but still provides 35g carbs per cooked cup with only 4g protein. While better than white rice, it's carb-heavy for GLP-1 patients with limited calorie budgets. Better choices exist for carbohydrate intake.
iSome GLP-1 specialists accept small portions of black rice for its micronutrient profile, while others recommend avoiding all grains in favor of vegetables and legumes for better protein-to-carb ratios.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.