Is Wild Rice the Best Rice of All? Learn How to Cook


Wild rice MKexpressnet

Is Wild Rice the Best Rice of All?

You might equate wild rice with lower quality rice, but the reality is that this less popular rice offers many health benefits.

First of all, it is a little higher in protein than many whole grains and is an excellent supply of a slew, magnesium, folate, and fiber of other essential nutrients.

Additionally, like black grain, it is much better for the waistline and general health than most grains, loaded with refined carbohydrates.

In reality, research points to wild rice being in a position to possibly decrease congenital disabilities, boost bone health, plus a lot more. Why don’t we dig in to understand why you need to include it in the eating habits of yours.

What Is Wild Rice?

Wild rice (Zizania aquatica or perhaps Zizania palustris) is a semi-aquatic grass that grows in water, like lakes, rivers, and also bays, between 2 and 4 feet deep.

It originated on top of the Great Lakes of the Canada and U.S. and is among the two most frequent “grains” indigenous to North America – with another being corn.

You will find two additional types of wild rice known as Zizania Texana, developed inside the San Marcos River located just north of San Antonio, Texas, and Zizania latifolia, an assortment discovered in Asia and also mentioned more as a vegetable resulting from its greens.

Wild rice has risen in the wetlands of North America for a considerable number of years. It germinates in the cold mud underwater, then increases throughout the short northern season until attaining maturity.

It is quite impressive, with the capability to survive to migrate early frosts and birds by ripening the seeds at times that are different.

Though that presents problems to the harvesting procedure, additionally, it offers new possibilities as threats arise.

Health Benefits

1. Protects Against Disease

As a high antioxidant food, wild rice can fight chronic diseases, like coronary heart disorders, stroke, and likely even some types of cancer. 

The antioxidant feature of wild rice methanol extract was studied in research posted in the Journal of Agricultural and Food Chemistry. 

Together with the journal Food Chemistry and was found to be as much as ten times above that of yellow rice, which makes it an excellent food to battle free radical damage.

The results demonstrated that wild rice is abundant in phenolic acid accompanied by sinapic acid, natural phytonutrients.

Phenolic acids can be found in vegetation. Since wild rice is a lawn, it lands in this particular group, playing a defensive role against diseases like coronary heart disease, cancers, and stroke, among many other chronic illnesses.

2. May Help Reduce Birth Defects

Folate is a part of the B vitamin family unit and naturally occurs in certain food items, mainly leafy green veggies. It’s a great supply of folate also, which provides advantages that are several in & of itself.

Folate is required during rapid cell division and growth, that is the reason it is vital during pregnancy. Pregnancy is able to double the demand for folic acid food items.

To help you ensure a proper pregnancy, concentrate on consuming wild rice and plants being your folate, rather than counting on folic acid nutritional supplements whenever possible.

3. Strengthens Bones

Wild rice is a food loaded with phosphorous, as well as phosphorus is acknowledged to help get rid of the weak point of bones and lower the chance of stress fractures.

Studies have been conducted at the Faculty of Michigan with the addition of calcium and phosphorus supplements on the diet of topics to avoid decreases in structural strength and bone mass during a short-term exercise program as opposed to exercise by itself.

A short term exercise experiment was completed for 3 weeks, while a long term workout experiment was done for 8 weeks.

Results suggested that by increasing nutritional mineral usage, particularly during a workout program, increases in bone mass were apparent, which significantly aided in the opposition of stress fractures.

This shows that phosphorus-rich foods like wild rice are able to strengthen bones and boost bone health overall.

Wild rice benefits MKexpressnet

4. Boosts Energy Levels

It contains important mineral magnesium. By adding magnesium-rich foods into the diet plan, you might be in a position to help the body produce electricity by triggering the adenosine triphosphate (ATP).

With sufficient ATP, you are able to help prevent fatigue, not merely from daily activities, but also when exercising since it is typically far more complicated for the cells to get oxygen.

During exercise, there’s a rise in the need for oxygen, which raises muscle blood flow. A report by physiologist Henry C. Lukaski and also nutritionist Forrest H. Nielsen displays what goes on when the entire body is exhausted of its magnesium levels and just how it affects the energy metabolism of ours.

The absence of magnesium is related to a demand for enhanced oxygen during physical exercise.

During moderate exercise, individuals in the study that had very low magnesium levels in the muscles were prone to make use of a lot more energy, causing them to be tired faster than those with the beneficial magnesium levels.

Since ATP, or magnesium, helps provide this much-needed energy, in case you are lacking, energy levels will probably be depleted much faster.

5. It’s Gluten-Free

Wild rice, like brown rice, is obviously gluten-free, which makes it an excellent choice for those with celiac disease or gluten intolerance.

Eating gluten-free can help promote a better overall diet if foods that are unhealthy with gluten are replaced with better alternatives.

Gluten is a protein discovered in grains including rye, barley, and wheat, making up approximately eighty % of the amino acids present in these grains. Nevertheless, since it is hard to digest for many, staying away from it might be best.

Although grains or perhaps grain substitutes like as brown rice, corn, rice, quinoa, or oats are gluten-free, research suggests that food processing techniques could contaminate these food items with gluten.

Ensure you are knowledgeable about each food’s supply if gluten is an issue for you. Read labels thoroughly, be informed of the brand, or perhaps contact the company or even producer.

Nutrition Details

One cup of cooked wild rice have about:

  • 166 calories
  • 35 grams carbohydrates
  • 6.5 grams of protein
  • 0.6-grams fat
  • 3 grams of fiber
  • 0.5-milligram manganese (23 percent DV)
  • 2.2 milligrams zinc (15 percent DV)
  • 52.5 milligrams magnesium (13 percent DV)
  • 134 milligrams phosphorus (13 percent DV)
  • 2.1 milligrams niacin (11 percent DV)
  • 0.2-milligram vitamin B6 (11 percent DV)
  • 42.6 micrograms folate (11 percent DV)
  • 0.2-milligram copper (10 percent DV)
  • 0.1-milligram riboflavin (8 percent DV)
  • 0.1-milligram thiamine (6 percent DV)
  • 1-milligram iron (5 percent DV)
  • 166 milligrams potassium (5 percent DV)

Wild Rice vs. Black Rice

Is Wild Rice the Best Rice of All? Wild rice and black rice are rich in antioxidants, combat chronic disease, and are gluten-free — however, there are certain differences between them.

Wild Rice

  • A grass (not a grain) is mainly grown in the U.S.
  • Has a nutty flavor and texture
  • Commonly mixed with other kinds of rice thanx to its high cost

Black Rice

  • A quite short-grain out of the rice family, primarily grown in China
  • The deep dark color of the feed is primarily as a result of its dense anthocyanin content
  • Has a semi-sweet taste with a nutty texture
is wild rice the best rice

Wild Rice vs. Brown Rice

Both wild rice as well as brown rice and full of nutrients, especially manganese and protein. They’re both gluten-free food items that increase cardiovascular health, promote bone health, and also boost energy.

Both foods are full of antioxidants and are considered good options, particularly in comparison with white rice. That said, additionally, there are some differences between the 2 foods.

Wild Rice

  • Considered a grass, not a whole grain
  • Contains fewer calories
  • Have more protein
  • Have more fiber

Brown Rice

  • Deemed a whole grain
  • Deemed richer in manganese

How to Cook

Cooking wild rice isn’t hard. Like cooking black or brown rice, it does have to be simmered for some time, but it is low maintenance. You are able to have a large amount immediately and ensure that it stays for the week.

Meal prepping this way will allow it to be easier for you to select healthy options when planning dinner and lunch.Look at the label for directions, but generally, to cook wild rice, follow these steps:

  1. Combine one glass uncooked wild rice with approximately three cups of broth or perhaps water in a 2- to 3-quart saucepan with a tight-fitting lid.
  2. Heat to a boil, reduce heat, then protection to simmer for 35 50 minutes. Wild grain stretches and bursts open when it is cooked.
  3. To make sure it is ready, you are able to taste a number of morsels. If it hasn’t come to the desired tenderness, continue cooking for a couple of minutes longer. You may have to sip a bit of water if it’s all been absorbed. Utilizing a timer when making rice helps to make certain it seems just right.
  4. Fluff with a fork and serve.

Because it is lower in fat, uncooked wild rice could be held indefinitely in a dry, airtight jar. This’s the perfect staple to hold in your use and cabinet to create a healthy, nutrient-dense meal.

Cooked, drained, along with tightly covered wild rice is usually saved in the fridge for up to the freezer and a week for as much as 6 months, which makes it ideal for meal planning.


To make certain it’s ready, you’re able to taste a selection of morsels. If it has not come to the preferred tenderness, keep on cooking for a few minutes longer.

You might have to put in somewhat of water in case it’s almost all been absorbed. By using a timer when creating rice helps to make certain it appears to be just right.


  • One cup cooked wild rice or wild rice blend
  • One big yam, baked
  • 4-6 tablespoons salsa
  • 5-6 Ezekiel bread tortillas
  • 1/2 glass black beans, drained
  • Two Medjool dates
  • Fistfull of watercress
  • Minced jalapeños (optional)
  • Minced or sliced grape tomatoes
  • Chili dust and chipotle to boost the taste
  • Your most liked hot sauce


  1. Preheat oven to 375 degrees Fahrenheit. Place corn tortillas in your oven racks, so they drape over the sides. Enable them to toast, cooking for 7 10 minutes or perhaps until crispy or perhaps lightly browned. Pull away and set aside.
  2. Making use of your high powered blender, place the baked yam, skin eliminated, into the boat. Include the black beans, chopped dates, 1 tablespoon of salsa, along with a dash of chili and chipotle powder to taste. Blend until somewhat smooth however chunky.
  3. In a pan, heat the rice if needed. Just add two tablespoons of water and stir.
  4. Now that all ingredients are ready, you can fill your toasted tortilla. Layer with the watercress first, then the rice, the sweet potato and black bean mixture, and grape tomatoes. Add salsa, hot sauce, and jalapenos to your liking.

Here are a few more recipes to try:

Interesting Facts

The Anishinaabeg people, among others, have usually harvested wild rice in canoes pushed exclusively by long poles. They utilized beater sticks to knock the ready seeds into the bottom portion of the canoes of theirs, where they collected the crop of theirs.

While that may appear archaic, it’s still practiced nowadays, believe it, or perhaps not. Uncultivated Minnesota wild rice, especially “wild” wild rice, is required by law to be harvested in the traditional Native American ways by people that can be qualified.

Maintaining this authenticity is great, although not practiced by all. Growers in California, in which seventy % of wild rice is developed, have commercialized the meditation process. As the wild grain takes root, the base becomes weak.

Its foliage float on the surface of the bath, providing support – however, if the water suddenly deepens from hordes, the little roots can be easily torn.

On the other hand, if the water unexpectedly becomes much more shallow, which can easily come about in parts of California as a result of drought, the stem isn’t powerful enough to help support the plant, therefore the first stages of development are very crucial.

If the vegetable survives, it gets a lot more powerful and will ultimately help support the plant as it increases over the water level. In early September and late August, farmers make special combines are able to collect the ripe “grains.”

After the grain is collected, there is far more work to complete to make it for cooking. Historically, Native Americans dried out the green seeds in big containers over open fires, then simply packed them out in birch bark baskets.

These days, industrial farmers permit the rice to get rid of until the chlorophyll dissipates, after which they dry out the kernel while it is still in its hull.

This’s exactly where it becomes its nutty, smoky flavor. Subsequently, the inedible hull is eliminated, and the dark wild rice kernel is subjected and well prepared for commercial distribution.

While It’s normally known as being developed in the Great Lakes & California, it is found naturally in the majority of the Canada and U.S., and it is now cultivated in Hungary.

Because it is a strict “grain” to produce, it is usually priced above several other grains. Nevertheless, manufacturers try to keep the cost down by blending it with brown rice and yellow rice. Listed here are a handful of more interesting facts:

  • When cooked, it expands to three to four times its original size.
  • It is Minnesota’s official state grain.
  • You can pop wild rice like popcorn. Just heat it in a little oil and shake until it pops.
  • In 2009, California produced about 10,200,000 finished wild rice, Minnesota and Canada made 10,000,000 pounds, and Hungary had approximately 720,000 pounds.
  • It grows effortlessly in waterways in nearly every state in the U.S. For instance, it is indigenous to the Connecticut River Basin and also the Delaware River as well as stretches across the Gulf Coast, wherever it could reach twelve feet tall.

Risks and Side Effects

Wild rice is often considered safe when used in amounts that are appropriate by humans. Although it’s deemed gluten-free, it can be tricky for individuals with celiac disease due to cross-contamination.


Also the risk of heavy metal as well as ergot contamination. The risk of arsenic contamination is not just a problem with grains – it impacts wild rice also.

There is additionally the danger of lead as well as cadmium contamination, that may build up in the body if taken over time in high quantities.

Another potential threat is ergot, a dangerous fungus that can result in nausea, headaches, vomiting, and stomach issues when eaten.

In general, eating little to moderate amounts of this particular rice isn’t a concern. And naturally, you will want to buy this grass from a respected company that uses natural practices.

Final Thoughts

  • There’s also the chance of heavy metal and ergot contamination. The danger of arsenic contamination isn’t simply an issue with grains – it affects wild rice also.
  • There’s also the risk of lead and also cadmium contamination, which could build up within the body if used over time in high numbers.
  • stomach problems when consumed.
  • Although it’s technically gluten-free, people with severe gluten allergies must be careful that it’s not contaminated during the processing phase.