What is wild rice?
Wild rice is a type of wheatgrass. Wild rice is healthier than brown or white rice because it has more dietary fiber and protein.
When thinking of wild rice, what do you imagine? A multicolored side dish on a plate? Wild rice is an ancient grain that ironically is not rice but aquatic grass. It grows in the Great Lakes area of the US and was vital to Native American diets. Most of the wild rice you eat is cultivated in California and developed in 1970 by a rice farmer named Vince Vanderford. But how does wild rice compare to brown and white rice in terms of nutrition?
Wild rice, surprisingly, is not rice. It is a type of wheatgrass. Like rice, it grows in flooded soil. It's native to the Great Lakes area and has been grown in California since 1970. The wild rice, planted in cultivated paddies, produces yields ranging from 1200 to 2000pounds per acre . Even though California's wild rice yields make it the largest producer in the world, it is commercially harvested on only 20,000 cultivated acres. The main areas it's grown are Northeaster California, the Sacramento Valley, and the Clear Lake region.
Wild rice is also grown in Minnesota. Harvesters of wild rice in the region must be licensed and proceed using the traditional Native American style of harvesting. The rice can be processed into flour for pancakes and bread. Grown for its stalk and not its grain in Asia, wild rice is eaten as a vegetable there. Additional edible grasses similar to wild rice include:
- wheat
- oats
- corn
- rye
- sugar cane
- barley
- sorghum
- millet
- bamboo
What to know about white and brown rice
Color aside, brown and white rice have many differences. Brown rice is the purest form of rice because it remains intact and includes the germ, the bran, and the endosperm.It is known as whole grain rice. The natural color of the grain is brown, which is where brown rice gets its name. However, whole grain rice can be grown in other colors, including:
- Purple
- Red
- Black
Brown rice has a chewy texture and a nutty flavor and takes longer to cook than white rice.
White rice is the same species and general variety as brown rice and is white due to processing. White rice was once brown, but it has been polished and milled to remove the germ and bran layers.Unfortunately, this process causes the rice to lose nutrients, so iron and B vitamins must be added back afterward.
Why is rice good for you?
A good source of nutrients, rice is a rich whole grain good as a side to any meal.It is relatively inexpensive and can be cooked in a variety of ways. The debate sometimes arises as to which type of rice is best for you, especially white rice or brown rice.
White rice could help with digestive problems and people with sensitive stomachs. Brown rice helps improve glucose levels in the blood and encourages metabolic health.Brown rice has more nutrients than white rice, but rice in general, as part of a healthy balanced diet, can be a beneficial healthful addition.
How healthy is wild rice?
Wild rice is higher in protein than the majority of other whole grains. It is rich in vitamin B, fiber, antioxidants, folate, phosphorus, niacin, magnesium, zinc, and manganese. Wild rice grain is an excellent nutritional source, especially over other grains like white rice, corn, and wheat. Benefits include:
- High protein
- Gluten-free
- Good for cardiovascular health
- Rich in antioxidants
- Digestion friendly
- Nearly a complete protein
When wild rice is compared to brown or white rice, it has:
- Higher lipid values
- More dietary fiber
- Double the content of protein
Are there any bad points to wild rice?
A report released by the FDA in 2013 confirmed domestic rice is a risk factor for arsenic exposure. Wild rice is technically not rice, but it was a part of the study. Results showed it contained more arsenic than white rice, but not as much as brown rice.Extended exposure to arsenic risks future lung, skin, bladder, and heart problems.
To decrease this risk, vary the types of rice you eat, and rinse the rice well before you cook it. It is also recommended that it be boiled in water like pasta and drained afterward instead of steaming.
How do you buy wild rice?
If you prefer lake rice, look at the label. This type of rice will say something about the effect of being grown in the Great Lakes region. It should also be labeled as farmed or cultivated if it is paddy rice. Cultivated and uncultivated rice are similar to the eye. Both grains are harvested green and then darken when processed.Lake rice colors can be black, brown, or purple. Grains can be thin, plump, short, or long. Paddy rice is more stable and has dark grains that are needle-thin. Wild rice flavor has been called tealike and earth mellow. Some can tell the difference between lake or paddy rice.
Medically Reviewed on 11/3/2022
References
SOURCES:
GRACE Communications Foundation Foodprint: "Real Food Encyclopedia | Wild Rice."
GoodRx Health, Inc.: "White Rice vs. Brown Rice: Which is Healthier?"
UNIVERSITY OF CALIFORNIA Division of Agriculture and Natural Resources: California Wild Rice."
University of Minnesota: "Nutritional Value of Wild Rice | Kimball Lab (umn.edu)"
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