If it is not rice, why is it called so? Well, the origin of this misnomer might lie with the early English explorers. Wild rice was a staple diet of early North Americans (Native Americans), particularly the Ojibway, Menomini, and Cree tribes in the North Central region. It was originally called Manomio, which meant ’good berry.’ They introduced it to the European fur traders. The early English explorers named it ’wild rice’ or ’Indian rice,’ and the French called it ’folle avoine’ because of its similarity to oats. Freshwater lakes and marshy rivers are ideal habitats for this grass. It grows up to a height between 1.5 to 3 meters. There are only four varieties of wild rice, and North America is home to three species (1):
Zizania palustris (Northern wild rice) is an annual plant native to North America’s Great Lakes region. Zizania aquatica (Wild rice) is an annual plant that grows in Florida and the Atlantic and Gulf coasts of the United States. Zizania texana (Texas wild rice) is a perennial plant that grows along the San Marcos River in central Texas.
The fourth variety, Zizania latifolia, is native to East Asia (China, Japan, and Korea). Wild rice is a natural source of minerals, vitamins, protein, starch, fiber, and phytochemicals and is one of the most nutritious grains available. It has a healthy fat profile and is gluten-free (2). Check out the nutrient profile of wild rice in the next section.
Nutritional Value Of Wild Rice
A hundred grams of cooked wild rice contains the following nutrients (3): All these nutrients are necessary for healthy cellular growth. Compared to white rice, wild rice has (4),(5):
6X higher dietary fiber content 1.5X higher protein content Higher concentration of natural antioxidants Fewer calories and carbs
Its glycemic index (GI) is 53.72, which is close to oats and brown rice. What does that mean for your health? The glycemic index (GI) of foods assigns a score to carbs based on how they influence blood sugar levels. Your blood glucose levels rise slowly when you eat low GI foods (score less than 55) than high GI foods (score over 70). Wild rice glycemic index is lower than steamed bread (88.1), wheat noodles (81.6), and corn noodles (68.0) (6). Consuming whole grains has immense health benefits due to their rich nutritional composition. Read on to learn about wild rice health benefits.
5 Potential Health Benefits Of Wild Rice
1. May Promote Heart Health
Wild rice is rich in fiber that helps reduce LDL cholesterol levels (bad cholesterol). High fiber intake, particularly cereal fiber, can reduce the risk of cardiovascular issues. A study states that consuming whole grains lowers the risk of coronary heart disease (CHD) (7), (8).
2. May Help Manage Diabetes
It is important to include viscous fibers in a diet plan to control type 2 diabetes. The fiber in wild rice lowers cholesterol levels and helps control blood glucose levels. Moreover, wild rice is a low GI food and good for diabetes management (6), (9).
3. May Promote Growth And Repair
Compared to white rice, wild rice contains more protein. Its high protein content may be beneficial for building muscle mass and promoting healthy development in our bodies (10).
4. Good Source Of Antioxidants
The phenolic compounds in wild rice are excellent sources of dietary antioxidants. A typical serving of wild rice has 9-13 times more antioxidant phenolic compounds than white rice (11).
5. May Aid Weight Loss
Wild rice has fewer calories, low fats and sugars, and high fiber. Fiber-rich meals promote quick satiety as they are processed slowly. These properties make wild rice an excellent choice for weight loss and weight management diet plans (9). Wild rice has a unique grassy flavor and smokey undertone, and the dark grains also add a stunning visual element. If you are wondering how to eat wild rice, check out our next section.
How To Eat Wild Rice
You can eat it like any other type of rice! The only difference is the amount of water needed to cook it. Like other whole grains, wild rice has an outer shell or bran, which gives it a chewy texture. A robust, crunchy texture means it requires a long time to cook. As a result, you will need more water (usually at the ratio of 3:1) to achieve the right consistency. In general, wild rice is sold as a part of rice blends as it is expensive. However, you can mix it with quinoa and other grains to create your blend. A pilaf with its earthy, nutty flavor will satisfy all your tastebuds. Wild rice is commonly used in casseroles with cream, cheese, or chicken and meat stuffings. You can serve it with a creamy chicken or vegetable soup as well. Add it to salads along with dried nuts, cranberries, and green onions for a healthier option. Below are some wild rice recipes you may try.
1. Creamy Chicken And Wild Rice Soup
What You Need
1 cup of wild rice 2 boneless chicken breasts, cooked and cubed 4 cups of chicken broth 2 cups of water 2 cups of heavy cream ¾ cup of all-purpose flour ½ cup of butter ½ teaspoon of salt ½ teaspoon of black pepper, ground
Method
2. Chicken And Wild Rice Casserole
What You Need
2 cups of wild rice 3 boneless chicken breasts, cooked and cubed 1 cup of dry white wine 1 cup of water 1 cup of sour cream 1 cup of mushrooms, sliced 1 cup of celery, chopped 1 can of cream of mushroom soup 1 onion, sliced 1½ teaspoons of salt 1 teaspoon of curry powder
Method
3. Ham And Wild Rice Quiche
What You Need
¼ cup of wild rice 1 cup of ham, cooked and cubed ¾ cup of water 1 cup of sour cream 1 cup of mushrooms, sliced 1/3 cup of red bell pepper, chopped ¼ cup of green onion tops, sliced 1 pie crust, unbaked 3 eggs, beaten 2 cups of Swiss cheese, shredded 1 tablespoon of Dijon mustard ½ teaspoon of salt 1/8 teaspoon of black pepper
Method Wild rice is generally safe for consumption. However, certain factors and irrigation practices may affect its quality and make it unsuitable for consumption.
Possible Side Effects Of Wild Rice
1. Heavy Metal Contamination
Traces of heavy metals like lead, arsenic, and cadmium have been identified in 26 different wild rice varieties in the United States. However, this is mainly due to increasing pollution, water, and wetland contamination (wild rice is grown in freshwater wetlands) (12), (13).
2. Ergot Fungus Toxicity
Wild rice is susceptible to ergot (Claviceps spp.) infection. The infected grains appear pinkish or with purple spots and fungus growths. Consuming infected grains may cause nausea, vomiting, diarrhea, headaches, and seizures. However, grain quality standards and better agricultural practices reduce the risk of contamination in most countries, so ergot toxicity is rare (14).
In Conclusion
Is wild rice inflammatory? The following infographic provides some facts, the nutrition profile, and ways to include wild rice in your daily diet. Check it out! No. Wild rice exhibits anti-inflammatory properties and is rich in a wide variety of vitamins, minerals, flavonoids, phenolic acids, and phytochemicals (15). The presence of these nutrients in wild rice offers many health-promoting effects. Is wild rice difficult to digest? Anecdotal evidence suggests that wild rice is easy to digest and can also enhance digestion. However, limited studies are available to prove these claims. Is wild rice good for arthritis? Yes. In general, foods rich in dietary fiber may help lower blood levels of C-reactive protein (one of the rheumatoid arthritis indicators of inflammation) (16). Wild rice is rich in fiber, which is considered good for arthritis. Is wild rice a probiotic? Wild rice may be used as a probiotic agent that helps improve gut health (17). Is wild rice high in carbs? No. Wild rice is lower in carbs when compared to white rice (3), (18). Is wild rice good for your liver? Yes. The intake of wild rice hep reduces liver steatosis (fatty liver disease) (19).
