Wild rice is considered the most decadent of all the grains with its distinctive, earthy flavor. Move over brown and white rice—wild rice has an extra nutritional punch that makes it a clear winner.
Good Source of Antioxidants
We need antioxidants to help reduce the risk of several diseases, including cancer. Wild rice is very high in antioxidants according to the research at the University of Minnesota.
An analysis of 11 different samples of wild rice at the University of Manitoba, in Canada, found that it has 30 times more antioxidants than white rice.
NUTRITION
Being low in calories and high in nutrients makes wild rice a nutrient-dense food.
1 cup of cooked wild rice has 166 calories, 6.5 grams of protein, 3 grams of fiber, 13 percent of the DV for manganese, 15 percent of the DV for zinc, 13 percent of the DV for magnesium, 13 percent of the DVs for phosphorus and also small amounts of iron, potassium and selenium. For full nutrition detail go to Wild Rice Nutrition.
HOW TO SELECT
It’s best not to buy boxed wild rice mixes which are less fresh and the additives often have traces of gluten. Make sure it is organic. The best wild rice grows in Minnesota and Manitoba. Noaspa Harvest is totally certified and harvested naturally. The wild rice grown in California is mostly commercialized and processed.
HOW TO STORE
It is low in fat, so uncooked wild rice can be kept in a dry, airtight container for years. Once it has been cooked and tightly covered it can be stored in the refrigerator for up to a week and the freezer for up to six months.
COOKING TIPS
It is a good nutritious substitute for potatoes, pasta or rice. You can eat it alone or add it to salads, soups, casseroles and even desserts.
Beneficial for the Heart
Long-term consumption of wild rice in studies had cardiovascular benefits due to its lipid-lowering properties.
Although there is little research on wild rice, 45 studies found that those who ate whole grains had less heart disease.
Reduces Plaque in Arteries
It was also found that eating at least 6 servings of whole grains a week reduced the buildup of plaque in arteries in postmenopausal women.