THE ARTICLE
A previous article featured the many benefits of making brown rice a staple of your meals. Another rice variety which is worth checking out is making a name for itself—wild rice. Let us probe deeper into what it is and what it can offer you.
Wild Rice Defined
Wild rice is also known as Canada Rice, Indian Rice and Water Oats. It comprises four series of grasses forming the genus Zizania and the grain which can be harvested from them. This grain used to be gathered an eaten in both North America and China.
The wild rice species that is most commonly harvested is Zizania palustris. Because of its nutrititional value and taste, wild rice became more popular in the late 20th century. Commercial cultivation began in the United States and Canada to supply the increased demand. The American state Minnesota is one of North America’s producers of wild rice and has it as its official state grain. In Canada, wild rice is usually harvested from natural bodies of water with the province of Saskatchewan as the most abundant producer in the country. It is also produced in Africa, Hungary, Southeast Asia and Australia.
Three Principal Grades Available
1. Giant or long-grain—the best quality wild rice available in the market. Each unbroken grain measures at least an inch in length. It has a rich and earthy flavour.
2. Fancy of medium-grain—has rice that is unbroken and similarly matched in colour and length but not as long as the long-grain variety. It costs slightly less than the giant grade.
3. Select or short-grain—this variety has kernels that are not uniform in size or colour. Some of the kernels may even be broken. For most purposes as in soups, casseroles, and in combination with brown rice, this grade is ideal.
Wild Rice Benefits
Ironically, wild rice is not considered as rice but as a long-grain marsh grass seed. In simpler terms, it is an aquatic grass. It is an excellent protein source, containing all of the essential amino acids. It has twice the protein content of brown rice and almost eight times that of white rice.
Wild rice also has the amino acid lysine, dietary fibre and low fat content. It does not contain gluten and is a good source of certain minerals and B vitamins. In addition, it is also an excellent source of folic acid as it has six times the amount of brown rice.
A cup of wild rice has 165 calories, 6.5 grams of protein, 0.55 grams of fat, 3 grams of fibre, 21 percent of the daily value for folate, 17 percent daily value for manganese, 15 percent of the daily value for zinc, 13 percent of the daily value for magnesium, 11 percent of the daily value for phosphorus, magnesium and niacin, and 7 percent of the daily value for iron.
Conclusion
Wild rice is a high-protein, nutrient-rich vegan superfood that is beneficial in more ways than one, particularly in terms of longevity and overall health. This is because it is a food source that is blessed with a unique mix of properties. With what you now know about wild rice, shouldn’t you make it a permanent staple in your nutrition habits today?
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