It may equate the benefits of wild rice with those of a lower quality rice, but the truth is that this less common rice actually provides numerous health favors. For starters, it is slightly higher in protein than most whole grains and is a good source of fiber, folic acid, magnesium and a lot of other beneficial nutrients. And like black rice, it is better for your waist and overall health than most grains that are full of refined carbohydrates. In fact, the evidence suggests that wild rice can potentially reduce birth defects, improve bone health and much more. Let’s analyze why you should include wild rice in your diet.
Benefits of Wild Rice:
1. Protects Against Disease:
As a highly antioxidant food, the benefits of wild rice is able to combat chronic diseases, such as coronary heart disease, stroke and, potentially, even some forms of cancer. The antioxidant activity of methanol extract from wild rice was studied in an investigation and proved to be up to 10 times higher than that of white rice, making it an excellent food to combat free radical damage. The results showed that wild rice is abundant in phenolic acid followed by sinapic acid, a natural phytonutrient. Phenolic acids are found in plants, and as wild rice is considered an herb, it falls into this category, playing a protective role against diseases such as coronary heart disease, strokes and cancer, among other chronic diseases.
2. It Can Help Reduce Birth Defects:
Folate is a member of the vitamin B family and naturally occurs in some foods, mainly green leafy vegetables. The benefits of wild rice are a great source of folate too, which provides many benefits in itself. Folate is necessary during rapid cell division and growth, so it is important during pregnancy. In fact, pregnancy can double the need for dietary folic acid, but it is important to keep in mind that folic acid and folic acid are not the same. Folic acid is the synthetic version of folate, so to help ensure a healthy pregnancy, I recommend you go to plants and wild rice to get your folate instead of folic acid supplements whenever possible, and always check with your doctor, especially if you are pregnant. However, folate deficiency has been reported as one of the most common deficiencies in the US and can cause serious illnesses, such as anemia, incidence and recurrence of congenital defects of the spinal cord and brain, increased risk of certain cancers, cardiovascular diseases, and stroke, as well as many other health conditions. Since a serving of wild rice contains 11 percent of the recommended daily value, it can potentially help reduce the risk of birth defects.
3. Strengthens the Bones:
The benefits of wild rice are a food rich in phosphorus, and phosphorus is known to help eliminate bone weakness and reduce the risk of stress fractures. The studies determined by adding calcium and phosphorus supplements to the subjects’ diet with the intention of preventing decreases in bone mass and structural resistance during a short-term exercise program compared to exercise alone. A short-term exercise experiment was performed for three weeks while a long-term exercise experiment was performed for eight weeks; The results indicated that by increasing the consumption of minerals in the diet, especially during an exercise program, increases in bone mass were evident, which greatly helped the resistance of stress fractures. This shows that phosphorus-rich foods such as wild rice can strengthen bones and improve bone health in general.
4. Increase Energy Levels:
Wild rice contains the important mineral magnesium. By adding magnesium-rich foods to your diet, you may be able to help the body create energy by activating adenosine triphosphate (ATP); With enough ATP, it can help prevent fatigue, not only from daily activities, but even when you exercise, since it is usually more difficult for cells to get oxygen. During exercise, there is an increase in the demand for oxygen, which is met by increasing muscle blood flow. A study shows what happens when the body is depleted of its magnesium levels and how it affects our energy metabolism, the lack of magnesium is associated with the need to increase oxygen during exercise. During moderate activity, study participants who had low levels of magnesium in the muscle are likely to use more energy, which depletes them more quickly than those with positive levels of magnesium. Basically, since magnesium or ATP helps provide this much needed energy, if you lack it, energy levels are likely to run out much faster.
5. It is Gluten Free:
Both the benefits of wild rice, such as brown rice, are naturally gluten-free, making it a great option for people with gluten intolerance or celiac disease.
“Eating gluten-free can help promote a healthier diet in general if unhealthy foods with gluten are replaced with healthier options”.
Gluten is a type of protein found in grains such as wheat, barley and rye, which accounts for approximately 80 percent of the amino acids found in these grains. However, since it is difficult for many to digest, avoiding it may be the best. Although grains or grain substitutes such as brown rice, oatmeal, quinoa, rice or corn do not contain gluten, food processing techniques can contaminate these foods with gluten. Make sure you are informed about the source of each food if gluten is a concern for you, read the labels carefully, be aware of the brand, or contact the company or the manufacturer.
Nutrition of the Benefits of Wild Rice:
One cup of wild rice contains approximately:
- 166 calories
- 35 grams of carbohydrates
- 5 grams of protein
- 6 grams of fat
- 3 grams of fiber
- 5 milligrams of manganese (23 percent DV)
- 2 milligrams of zinc (15 percent DV)
- 5 milligrams of magnesium (13 percent DV)
- 134 milligrams phosphorus (13 percent DV)
- 1 milligrams of niacin (11 percent DV)
- 2 milligrams of vitamin B6 (11 percent DV)
- 6 micrograms folic acid (11 percent DV)
- 2 milligrams of copper (10 percent DV)
- 1milligram riboflavin (8 percent DV)
- 1milligram of thiamine (6 percent DV)
- 1milligram of iron (5 percent DV)
- 166 milligrams of potassium (5 percent DV)
Risks of Wild Rice:
Wild rice has few concerns unless you have celiac disease due to cross contamination. If you choose to use wild rice for the natural consumption of magnesium for pregnancy, consult your doctor first.
How to Cook Wild Rice?
Cooking wild rice is not difficult. See the label for instructions, but generally, to cook it, follow these steps:
- Combine 1 cup of uncooked wild rice with approximately 3 cups of water or broth in a 2 to 3-quart saucepan with a tight-fitting lid.
- Boil, reduce heat and cover over low heat for 35-50 minutes. Wild rice expands and explodes when cooked.
- To make sure you’re ready, you can try some snacks. If you have not reached the desired tenderness, continue cooking for a few more minutes. You may need to add some water if everything has been absorbed. I use a timer when I cook rice to ensure it goes well.
- Fluff with a fork and serve.
Storage and freezing: Since it is low in fat, raw wild rice can be kept indefinitely in a dry and airtight container. Cooked, drained and well-covered wild rice can be stored in the refrigerator for up to a week and the freezer for up to six months, which makes it perfect for meal planning.
Interesting Facts About the Benefits of Wild Rice:
- When cooked, it expands three to four times its original size.
- Wild rice is the official state grain of Minnesota.
- You can pop wild rice like popcorn. Simply heat in a little oil and stir until uncovered.
- In 2009, California produced approximately 10, 200,000 pounds of finished wild rice, Minnesota and Canada together produced 10, 000,000 pounds; and Hungary produced approximately 720,000 pounds.
- Wild rice grows naturally in waterways in almost every US state. UU. For example, it is native to the Connecticut River and Delaware River basins and also grows along the Gulf coast, where it can reach 12 feet high.