Black rice (forbidden rice)
Rated by 11 diets
How the diets react
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.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.