By Sara Butler
Whole grains are good for you, and you need them as a part of a healthy diet. Brown rice has been a staple for many years for people who want a healthier alternative to white rice, but there’s another option you may not know about: Wild rice. You probably have some experience with wild rice as a part of other rice dishes, but it is a nutritional powerhouse on its own that you should learn more about!
What is Wild Rice?
Wild rice technically isn’t a grain, but a grass-based food traditionally grown in Asia and North America. Surprisingly, wild rice grows best in cooler climates, in places like Minnesota. It likes to grow in small, shallow lakes and has been an important food source for people and animals.
A Nutritional Powerhouse
Wild rice is packed full of vitamins and minerals. In fact, its nutritional profile is similar to that of grass fed beef. It’s full of iron, zinc, folate, phosphorus and is also:
- Gluten free
- Sodium free
- Twice as rich in protein as brown rice
- Rich in antioxidants
- High in fiber
- Lower in calories than other varieties of rice
The Health Benefits
There are several ways in which wild rice is good for your body and overall health, including:
- Improved heart health – The lack of sodium and high levels of fiber in wild rice make it a great tool in the battle against bad LDL cholesterol, and eating it reduces your chances of developing atherosclerosis. This means it helps to reduce some of the strain on your heart and help to repair damage to your cardiovascular system with its healthy dose of Vitamin C.
- Improved digestion – The amount of dietary fiber in wild rice is quite extraordinary, which makes it a must for easing your digestive processes. It can help to eliminate constipation, bloating, diarrhea, excess flatulence, and cramping. That means that it can also reduce your risk of developing ulcers, hemorrhoids, and colorectal cancer.
- Boost the immune system – The Vitamin C in wild rice can help to support a healthy immune system and stimulate the production of white blood cells to help fight infection. It helps to repair cells, tissues, organs, and the walls of your blood vessels.
Wild rice is something you should introduce to your diet if you haven’t already. So try some new wild rice recipes for your health today!
To learn more about your health and wellness, seeyour local chiropractor at The Joint Chiropractic.
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FAQs
Research has shown that wild rice has powerful antioxidant and lipid-lowering properties. It's also a rich source of dietary fiber. Getting sufficient dietary fiber is essential for keeping cholesterol low. Wild rice is a good source of Alpha Lipoic Acid (ALA).
What are the benefits of wild rice? ›
Research has shown that wild rice has powerful antioxidant and lipid-lowering properties. It's also a rich source of dietary fiber. Getting sufficient dietary fiber is essential for keeping cholesterol low. Wild rice is a good source of Alpha Lipoic Acid (ALA).
Is it okay to eat wild rice everyday? ›
Wild rice is a special type of grain that's chewy and tasty. It's higher in protein than regular rice and contains several important nutrients and an impressive amount of antioxidants. What's more, eating wild rice regularly may improve heart health and lower your risk of type 2 diabetes.
What is the healthiest rice to eat everyday? ›
For example, whole grains are better for our health when compared to simple carbs – which is why brown rice or black rice are regarded as the healthiest options. You should certainly be looking into eating whole grain rice.
Does wild rice spike blood sugar? ›
If you're looking for a healthier option, opt for brown rice or one of the many varieties of wild rice. These types of rice are more nutritious and have a lower risk of causing blood sugar spikes.
Is wild rice good for blood pressure? ›
Heart Healthy
Wild rice has no sodium which helps to reduce blood pressure. It is also heart healthy in that it contains high levels of fiber, known to clear out “bad” cholesterol from the cardiovascular system.
Is wild rice good for kidneys? ›
Most people in the early stages of chronic kidney disease (CKD) don't have problems with mineral balance, and can include all types of rice. For people who are limiting phosphorus and potassium in their diet, white or wild rice is recommended over brown rice, because brown rice is rich in these minerals.
What are the side effects of wild rice? ›
Side Effects of Wild Rice
Wild rice seeds can be infected with a toxic fungus called ergot, which may be dangerous if eaten. Some side effects of ergot toxicity include nausea, vomiting, diarrhoea, headaches, dizziness, seizures and mental impairment. Similarly to regular rice, wild rice may contain heavy metals.
Does wild rice build muscle? ›
According to a study, the high protein content found in wild rice can be good for increasing muscle mass, growth, and development in the human body. Proteins are building blocks of amino acids, so adequate protein levels are essential for overall health.
Is wild rice good for the gut? ›
This ancient grain is not only delicious, but it is also packed with essential nutrients. It's a great source of complex carbohydrates, which provide sustained energy and it helps regulate blood sugar levels. It is also high in fiber, which aids in digestion and promotes a healthy gut.
Although sometimes harder to find, black rice is the number one nutritional rock star among rice varieties. 1 It's high in fiber and nutrients that lower cholesterol, promote healthy digestion, and stave off chronic disease.
Is rice anti-inflammatory? ›
"Complex carbs can lower inflammation levels. Foods like brown rice, quinoa, beans and starchy vegetables like sweet potatoes contain fiber and phytonutrients such as polyphenols that can fight inflammation and decrease the risk for diseases like heart disease and cancer," says Olszewski.
Is wild rice a superfood? ›
It's loaded with antioxidants.
The dark color of wild rice is evidence of its antioxidant potential. In fact, wild rice has the powerful antioxidant apigenin, which has shown interesting results in anti-cancer research. Pair this dark grain with other superfoods for a healthful meal.
Is wild rice good for your liver? ›
Complex or unrefined carbs have essential nutrients, such as zinc, B vitamins, and higher fiber levels, which are all important for a healthy liver and metabolism. A whole food diet high in protein, fiber, and unsaturated fats may be beneficial for people with NALFD. Some whole-grain carbs include: wild rice.
Which is better, wild rice or quinoa? ›
Quinoa and wild rice are comparable in term of their nutritional benefits. Their vitamin and mineral contents are slightly different but one isn't necessarily healthier than the other. Eat both and get the best of both worlds.
Is wild rice a carb or protein? ›
Nutrition Facts
Containing more than 12% protein uncooked, wild rice is significantly more rich in protein than common white rice or most other grains. It is high in complex carbohydrates and is a good source of fiber. In contrast, its sodium content is refreshingly low. Wild rice also offers exquisite flavor.
Is wild rice healthier than white rice? ›
white rice. When comparing wild, brown, and white rice for nutritional purposes, wild rice comes out on top. Wild rice has less calories, less fat, and less carbohydrates than both brown and white rice. It is also a complete protein with all nine essential amino acids.
