Black rice (forbidden rice)
Rated by 11 diets
The diets react (see scores below)
Diet Ratings
Black rice is a grain with approximately 35g net carbs per cooked cup. Despite being marketed as a health food, it is fundamentally incompatible with ketogenic macros.
Black rice is a whole grain with no animal products or derivatives. Nutritious and unprocessed.
Grain product. All grains, including black rice, are excluded from paleo diet due to lectins, phytic acid, and anti-nutrients. Color does not change grain classification.
Whole grain with high anthocyanin antioxidants, fiber, and lower glycemic index than white rice. Aligns with Mediterranean emphasis on whole grains as staple carbohydrate source.
Black rice is a grain product, plant-derived. Carnivore diet explicitly excludes all grains, seeds, and plant foods. No exceptions across any carnivore protocol.
Black rice is a grain and is explicitly excluded from Whole30 for 30 days. All rice varieties, including black/forbidden rice, are non-compliant.
Black rice is a whole grain with low-FODMAP status at standard cooked portions (1 cup cooked). No fructans, GOS, lactose, or excess fructose. Monash-tested.
Whole grain with high anthocyanin antioxidants, fiber, and minerals. Low sodium, supports cardiovascular health. Excellent DASH grain choice with superior nutrient profile to white rice.
Whole grain with lower glycemic index than white rice and higher anthocyanin content. 1/2 cup cooked (~9g net carbs) fits one carb block. Acceptable but Zone typically limits grains to 0-1 serving daily; vegetables preferred as primary carb source.
Whole grain with exceptional anthocyanin content (black pigment = antioxidants). High fiber, lower glycemic index than white rice, contains polyphenols. Excellent anti-inflammatory whole grain choice.
Black rice is higher in fiber (3.5g per cooked cup) and antioxidants than white rice, but still provides 35g carbs per cooked cup with only 4g protein. It's nutrient-denser than white rice but requires careful portioning (1/4 to 1/3 cup) to fit GLP-1 macros. Better than refined grains but not a protein-primary food.
Nutritional profile
Six traits that cut across every diet.
Fiber & Plants
How much whole-plant food and fiber it delivers.
Healthy Fats
The quality of its fats (unsaturated, omega-3).
Whole / Unprocessed
How close it is to its natural, unprocessed form.
Gut Gentle
How easy it is on digestion (low FODMAP, few irritants).
Low Glycemic
How little it spikes your blood sugar.
Protein Density
How much protein it packs per calorie.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.
Diet-Specific Tips for Black rice (forbidden rice)
Vegan — 9/10- Whole grain
- Plant-based
- No processing
Mediterranean — 8/10- whole grain
- high antioxidant content
- fiber-rich
- lower glycemic impact
Low-FODMAP — 8/10- Low fructan content
- No GOS or lactose
- Standard portion is 1 cup cooked
- Whole grain suitable for low-FODMAP
DASH — 8/10- Whole grain
- High anthocyanins
- High fiber
- Low sodium
- Rich in minerals
- Supports blood pressure control
Zone — 4/10- Whole grain
- Lower glycemic than white rice
- Antioxidant-rich
- Grain-based carb
Anti-Inflammatory — 9/10- anthocyanins
- whole grain
- fiber
- polyphenols
- low glycemic index
GLP-1 Friendly — 6/10- higher fiber than white rice
- moderate carb density
- low protein
- requires portion control
- antioxidant-rich