Wild Rice vs. Brown Rice: Which is Better for You?

Have you ever wondered which is healthier, wild rice or brown rice? Both are considered whole grains, but they have different health benefits. Let's look into the differences and help you decide which one is the better fit for your diet.

What is Wild Rice?

Wild rice isn't rice at all! It's a type of grass that grows in North America and China (1, 2, 3). It's harvested by hand from lakes and rivers. Therefore, it is more expensive. (Wild rice is called kaattu arisi in Tamil and jangalee chawal in Hindi). It's gaining more popularity since 2020 as it is rich in antioxidants. Additionally, it offers many health benefits.

Is Wild Rice Healthier?

Yes, wild rice is healthier than white rice. However, it might not suit everyone, since it is hard to digest.

• Rich in nutrients: Wild rice has important vitamins and minerals, such as magnesium, phosphorus, and B vitamins (5).

• High in fibre: It's a great source of fibre, which supports digestion and keeps you feeling full.

• Low in calories: Wild rice is a low-calorie option. Therefore, it is a healthy choice for weight loss. 100g cooked wild rice has 99 Kcal.

• Protein-packed: It contains a good amount of protein, essential for building and repairing tissues.

• Antioxidant and anti-inflammatory: Some studies show that wild rice has antioxidant properties (6, 7, 8) which prevent certain diseases. It has 20 times more antioxidant activity than white rice.

  
  

Is Brown Rice Good Rice For You?

Brown rice is a whole grain. It is healthy because of its outer bran layer and germ, which provides the most nutrients. Hence, it is a more nutritious option than white rice. White rice, on the other hand, has these layers removed.

Nutritional Benefits of Brown Rice

• Nutrient-dense: Brown rice is rich in vitamins and minerals, including iron, manganese, and B vitamins.

• High in fibre: It's a good source of fibre, promoting digestive health.

• Low in calories: Brown rice is a low-calorie option. Therefore, it is also a healthy choice for weight loss. 100 g of cooked brown rice has 88 Kcal.

• Protein-packed: It contains a fair amount of protein.

  
  

  Brown Rice vs Wild Rice: The Arsenic Factor

  
  

  While brown rice is often praised for its fiber content, it’s important to look at the full picture—especially when comparing it to wild rice.

  
  

  One major concern with brown rice is its high arsenic content. Arsenic is a Group 1 carcinogen, and long-term exposure has been linked to:

  • Cardiovascular issues like hypertension and increased mortality

  • Epigenetic changes, particularly DNA methylation, which can impact metabolism

  • Obesity and metabolic disruption

  • Increased fat storage through upregulation of IL-6, a pro-inflammatory cytokine

  • Reduced glucose uptake in muscles due to decreased GLUT4 expression

  
  

  In contrast, wild rice—technically a grass—has significantly lower arsenic levels and a better micronutrient profile. It’s rich in magnesium, zinc, and antioxidants, making it a smarter choice for adults focused on fitness and long-term health.

  
  

Wild Rice vs. Brown Rice: Which is Healthy?

The best rice for you depends on your personal preferences and dietary goals. If you're looking for a nutrient-dense option with a unique flavour and texture, wild rice is a great choice. It is recommended to use brown rice less frequently due to it's high arsenic content.

Feature	Wild Rice	Brown Rice
Texture	Nutty and chewy	Chewy and slightly nutty
Taste	Slightly sweet and earthy	Mild and slightly nutty
Nutritional Profile	Higher in protein, fibre, and some minerals	Similar nutritional profile, but slightly lower in protein
Cooking Time	Longer	Shorter than wild rice

How To Cook Brown Rice and Wild Rice?

• Soak the rice: Soaking both wild and brown rice for 30 minutes before cooking can help reduce cooking time and improve texture.

• Use a rice cooker: A rice cooker makes it easy to cook both types of rice to perfection.

• Experiment with flavours: Add herbs, spices, or vegetables to your rice for extra flavour and nutrition.

  
  

How to Make Wild Rice Pulao?

Wild Rice Pulao Recipe:

Here is a delicious wild rice pulao recipe to support your gut health. A must-try!

 Ingredients:

• 1 cup wild rice

• 2 cups water

• 2 tablespoons ghee or vegetable oil

• 1 onion, thinly sliced

• 1 green chilli, chopped (optional for heat)

• 1-inch piece of ginger, minced

• 2 cloves garlic, minced

• 1 teaspoon cumin seeds

• 1 cinnamon stick

• 2-3 green cardamom pods

• 4-5 whole cloves

• 1 bay leaf

• 1/2 teaspoon turmeric powder

• 1 teaspoon ground coriander

• 1/2 teaspoon ground cumin

• 1/4 teaspoon red chili powder (adjust to taste)

• Salt to taste

• 1/4 cup green peas (fresh or frozen)

• Fresh cilantro leaves for garnish

Instructions:

• Rinse and Prepare Wild Rice: Rinse the wild rice under cold water. Soak in warm water for 30 minutes. Drain well.

• Cook Wild Rice: Boil 2 cups of water in a pan. Add the wild rice, reduce heat to low, cover, and simmer for 30 minutes. Remove from heat. Leave it covered for 5-10 minutes. You can also cook in the pressure cooker for 4-5 whistles.

• Prepare Spices: While the rice is cooking, heat ghee or vegetable oil in a large vessel over medium heat. Add cumin seeds and other spices. Sauté for 1-2 minutes until fragrant.

• Saute Aromatics: Add sliced onion and green chilli. Cook until onions are slightly brown, for about 5-6 minutes. Stir in minced ginger and garlic, and cook for another minute.

• Add Spices: Reduce heat to low. Add turmeric powder, ground coriander, cumin powder, red chilli powder, and salt. Cook for 1-2 minutes until the raw flavour goes away.

• Combine Rice and Spices: Add cooked wild rice to the vessel with the onion-spice mixture. Gently stir to coat the rice evenly with the spices. Add the green peas and stir.

• Serve: Garnish with fresh cilantro leaves before serving. Enjoy your aromatic and flavorful Indian-style wild rice pulao!

FAQs on Making Wild Rice Pulao

1. How do I cook wild rice perfectly?  Follow the steps in the recipe to cook wild rice perfectly.

2. Can I substitute wild rice in recipes that call for other types of rice? Of course, you can! Substitute wild rice in many rice-based recipes for added health benefits. Just adjust cooking times accordingly.

Wild Rice Vs Brown Rice- What is your choice?

In conclusion, brown rice isn't necessarily healthier than wild or white rice. While it offers more fiber, it also contains higher arsenic levels and antinutrients. The best choice depends on your nutritional needs, digestive health, and dietary preferences.