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Nutritional Benefits of Wild Rice, A “Wild” and Cultivated Grain Alternative



Wild rice is actually a species of marsh grass found growing naturally in shallow aquatic wetlands, lakes and slow moving streams. Referred to as manoomin which means “the good berry”, wild harvested rice is an indigenous sacred food of the Native American Anishnaabe (Ojibwa) people of Minnesota and the Great Lakes region.

The texture and taste of wild rice is chewier with a distinctive roasted nutty flavor compared to other kinds of rice and can be a healthy gluten-free alternative to other grains. Unknown to most people, all wild rice is not necessary “wild”, as the term might imply. True wild rice is harvested from naturally growing aquatic grass fields and the other is a cultivated paddy-grown variety, created from the same wild species Zizania palustris.

Recommended Wild Rice Suppliers:

Wild Rice American Indian Hand Harvested & Wood Parched, All Natural, Bineshii –
Natal Minnesota Non-Cultivated Wild Rice, 1 Pound (16 oz, 454 g) –
Canadian Organic Wild Rice, 1 lb (Pack of 3) –
Lundberg Organic Wild Rice, 8 Ounce –

Wild Rice Page:

Wild Rice Recipe:

Additional Sourced Info:

Association between dietary whole grain intake and risk of mortality:
Whole Grains Council:
White Earth Land Recovery Project, Minnesota:
Wild Rice: Spirit Lake Native Farms, Fon du Lac Reservation, MN:
Nutrition Data, Cooked Long Grain Brown Rice:
Nutrition Data, Cooked Wild Rice:
Wild Rice, A Nutritional Review, USDA:
y-Oryzanols of North American Wild Rice (Zizania palustris):
International Journal of Food and Nutritional Sciences:
Rice bran oil and gamma-oryzanol in the treatment of hyperlipoproteinaemias and other conditions:
Wild rice (Zizania palustris L.) prevents atherogenesis in LDL receptor knockout mice:
Effects of Dietary Carbohydrate Replaced with Wild Rice (Zizania latifolia (Griseb) Turcz) on Insulin Resistance in Rats Fed with a High-Fat/Cholesterol Diet:

All information is for educational purposes only and is the personal view of the author; not intended as medical advice,
diagnosis or prescription. This information has not been evaluated by the FDA and is not intended to cure or prevent any disease.

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29 Comments

  1. Don't cook it. Just soak it until it expands. Cooking kills vitamins, minerals, and phyto-nutrients. It does not need to be cooked like regular rice. A "rice" for raw fooders.

  2. @11:05

    Video states that wild rice is 10 grams lower in fat per cup than traditional wild rice. Should be about 1 gram, as per the specs on the screen.

    Did nobody watch the finished product before the video was uploaded? That error stuck out like a sore thumb.

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