Is wild rice better or worse than brown or white rice, or is it full of antinitrients like gluten grains?

Answered on August 19, 2014
Created September 30, 2010 at 7:55 AM

I suspect it's like brown rice, but with better protein, but I'm not sure about lectins, phytates, etc.



on October 03, 2010
at 12:54 AM

Thank you for your answers. I was hoping that wild rice would not contain significant anti-nutrients, but needed to check. I'm not planning on consuming wild rice more than once every couple of months or so, and feel okay about that now.

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on September 30, 2010
at 11:12 AM

Wild rice is pretty much the same as other rice. The wild rice sold in America does not originate in Asia (it's North American), but it's still the seed of a grass and a grain.

Indigenous people certainly ate it, and it is wild-harvested, but it does require cooking, like any other grain. I'm not sure about it's lectins or phytates, but if we use the logic that it can't be consumed raw, it still ain't Paleo.

If you want to eat rice occasionally, eat whatever kind you prefer. White rice might be easier on your system since the hull and bran contains phytates, trypsin inhibitors, and lectins. The hull is the plant's defense, so if you strip it off, you get rid of some of those chemicals.

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on September 30, 2010
at 12:15 PM

White rice and Wild Rice are very low in Lectins, and end up as mostly starch, with Wild having a slightly better nutrient profile than White. Not Paleo but are among the relatively "safe" cheats

Brown has the Lectins still and as such should be avoided.

Do not confuse the brown rice + herbs mixture as wild rice however.



on September 30, 2010
at 08:45 AM

Almost always sold as a dried whole grain, wild rice is high in protein, the amino acid lysine and dietary fiber, and low in fat. Like true rice, it does not contain gluten. It is also a good source of the minerals potassium and phosphorus, and the vitamins thiamine, riboflavin and niacin.

Wild rice seeds can be infected by the highly toxic fungus ergot, which is dangerous if eaten. Infected grains will have pink or purplish blotches or growths of the fungus, from the size of a seed to several times larger

Wild rice, cooked Nutritional value per 100 g (3.5 oz) Energy 423 kJ (101 kcal) Carbohydrates 21.34 g Sugars 0.73 g Dietary fiber 1.8 g Fat 0.34 g Protein 3.99 g Water 73.93 g


Rice, brown, long-grain, raw Nutritional value per 100 g (3.5 oz) Energy 1,548 kJ (370 kcal) Carbohydrates 77.24 g Sugars 0.85 g Dietary fiber 3.5 g Fat 2.92 g Protein 7.94 g Water 10.37 g


Wild rice appears to be significantly lower in calories. It might be more nutritious but Wikipedia didn't have info on vitamins and minerals in wild rice.

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