Wild Rice And Keto: A Good Mix?

Wild rice is a type of grass, and compared to other types of rice, it is significantly lower in carbs. A cup of cooked wild rice contains 32 grams of net carbs. However, wild rice is still not considered keto-friendly because it is high in carbohydrates. Ketosis is achievable by limiting carbs in your diet and forcing your body to use fat as a fuel source instead. Wild rice can quickly increase blood glucose levels, prompting the body to shift back to burning glucose for energy, thus disrupting ketosis.

Wild rice nutritional profile

Wild rice is an aquatic grass that is not directly related to rice. It is a whole grain and a good source of protein, fibre, and several vitamins and minerals.

A 3.5-ounce (100-gram) serving of cooked wild rice provides:

• Vitamin B6: 7% of the Daily Value (DV)
• Folate: 6% of the DV
• Magnesium: 8% of the DV
• Phosphorus: 8% of the DV
• Copper: 6% of the DV
• Manganese: 14% of the DV

Wild rice also contains small amounts of iron, potassium, selenium, and zinc. With 101 calories per 3.5 ounces (100 grams), it provides slightly fewer calories than the same serving of brown or white rice, which offer 112 and 130 calories, respectively.

In addition, wild rice is a good source of Alpha Lipoic Acid (ALA), which is beneficial for people with type 2 diabetes. It is also gluten-free and low in sugar, sodium, and calories.

However, wild rice may be contaminated with ergot or heavy metals, such as lead, cadmium, and arsenic. Therefore, it is important to consume it in moderation and as part of a varied diet.

Wild rice and ketosis

Wild rice is a type of grass that is significantly lower in carbs than other types of rice. A serving of 100 grams of cooked wild rice contains around 19.54 grams of net carbs. On the other hand, a serving of 164 grams of cooked wild rice contains about 32 grams of net carbs.

The ketogenic diet is a low-carb, high-fat diet that restricts carbohydrate intake to around 20-50 grams per day. This restriction forces the body to burn fat for energy instead of carbohydrates, resulting in a metabolic state called ketosis.

Due to its relatively high carbohydrate content, wild rice is not typically considered keto-friendly. A single serving of wild rice can quickly exceed the daily carb allowance for a keto diet, potentially disrupting ketosis.

Nutritional Benefits of Wild Rice

Despite not being keto-friendly, wild rice offers several nutritional benefits. It is a good source of dietary fiber, essential amino acids, and minerals such as zinc, magnesium, and phosphorus. It also contains vitamins like B6, folate, and Vitamin E, which have antioxidant properties.

Keto-Friendly Alternatives to Wild Rice

While wild rice may not be suitable for a keto diet, there are several alternatives that can be used as substitutes:

• Cauliflower rice: One of the most popular keto-friendly options, cauliflower rice is low in carbs and can be easily made at home or bought pre-packaged.
• Broccoli rice: Another vegetable-based alternative with a slightly higher carb count than cauliflower rice but still viable for a keto diet.
• Shirataki rice (Miracle Rice): Made from the konjac plant, this rice substitute is essentially carb-free and a good source of fiber.
• Mushroom rice: Finely chopped mushrooms can be used to create a savory, earthy rice substitute with a low carb count.
• Cabbage rice: Both red and green cabbage can be processed into a rice-like consistency, offering a low-carb alternative with a similar texture.

While wild rice offers nutritional benefits, it is not recommended for those following a strict keto diet due to its high carbohydrate content. However, there are several keto-friendly alternatives available that can be used as substitutes in recipes, allowing individuals to maintain ketosis while still enjoying rice-based dishes.

Wild rice alternatives

Wild rice is not keto-friendly due to its high carbohydrate content. However, there are several alternatives with a similar texture and taste that can be used in keto-friendly recipes. Here are some wild rice alternatives:

Cauliflower Rice

Cauliflower rice is a popular low-carb rice substitute. It is made by pulsing cauliflower florets in a food processor until they reach a rice-like consistency. It contains only about 3 grams of net carbs per cup, making it a versatile keto-friendly option. It can be used in dishes such as stir-fries, soups, and even as a sushi rice alternative.

Broccoli Rice

Similar to cauliflower rice, broccoli can be processed into a grain-like consistency and used as a wild rice substitute. With about 6 grams of net carbs in a cup, it is slightly higher in carbs than cauliflower but still a viable keto option.

Shirataki Rice (Miracle Rice)

Made from the fiber of the konjac plant, shirataki rice is essentially carb-free and can be used in a variety of dishes. It is also known as miracle rice and is available in most health food stores. A 3-ounce serving contains only 0.5 grams of net carbs.

Brown Rice

Medium or long-grained brown rice is a good alternative to wild rice in terms of texture and flavor. It cooks relatively quickly and is readily available. It has a chewy texture and nutty flavor, making it a suitable substitute for wild rice in creamy soups or stews.

Wild Pecan Rice (Popcorn Rice)

Wild pecan rice shares a nutty texture and natural starchiness with wild rice, making it another suitable alternative. It can be used in similar quantities as wild rice and cooked according to the same instructions. However, it may not be as widely available.

Basmati Rice

Brown or white basmati rice is another easily accessible substitute for wild rice. It can be used in soupy recipes or those with a lot of gravy. It needs to be soaked in lukewarm water for 30 minutes and then cooked for around an hour to achieve the desired texture.

Quinoa

Quinoa can also be used as a substitute for wild rice, offering diverse flavors and textures in recipes. It cooks in about 10 to 15 minutes and is readily available in most supermarkets and health food stores.

Wild rice recipes

Wild rice is a type of aquatic grass indigenous to the Great Lakes region of North America. It has a nutty, earthy, and slightly smoky flavour, and a chewy texture. It is a versatile ingredient that can be tossed in soups and salads or served warm with other ingredients. Here are some wild rice recipes to try:

Arugula and Wild Rice Salad with Zippy Lemon Dressing

This hearty salad includes wild rice, arugula, dried cherries, toasted almonds, and feta, tossed in a zesty lemon dressing.

Roasted Butternut Squash, Pomegranate, and Wild Rice "Stuffing"

This vibrant vegetarian dish features wild rice tossed in a gingery dressing, with roasted butternut squash, fresh pomegranate, goat cheese, and pepitas (green pumpkin seeds).

Wild Rice with Mushrooms

This wild rice dish is bursting with umami flavour thanks to the addition of shitake mushrooms, white button mushrooms, onion, and garlic. Parsley and thyme add fresh, herbal flavour, while butter adds creamy richness.

Wild Rice with Citrus

This bright and refreshing side dish combines the nutty flavour of toasted rice with the fresh taste of orange. The rice is cooked in orange juice, resulting in a sweet and savoury flavour, and is then tossed with fresh orange juice and orange slices.

Keto Wild Rice

This recipe emulates hot wild rice but uses cauliflower rice and sliced mushrooms as a keto-friendly alternative. The mushrooms are tossed in at the end of cooking to add the firm and earthy component of wild rice.

Chicken and Wild Rice Hotdish

In this dish, wild rice provides a crunchy texture to a soft and silky casserole made with chicken, leeks, butter, and heavy cream.

Classic Chicken and Wild Rice Hotdish

This is another take on the above recipe, with the key being to cook the rice al dente to achieve the perfect chewy texture wild rice is known for.

Wild Rice Pilaf

This recipe uses keto-friendly alternatives to create a wild rice pilaf without the carbs. It uses hemp seeds and mushrooms as a low-carb substitute for the rice.

Wild rice preparation

Wild rice is not technically a rice but the seed of a species of aquatic grass that grows in the Great Lakes region of North America. It is gluten-free, low in fat, and high in protein, fibre, lysine, and magnesium. It has a nutty, earthy flavour and a chewy texture.

Stovetop

First, rinse the wild rice in a fine-mesh strainer under cold running water. Then, bring the rice and water or stock to a boil in a saucepan. For every cup of wild rice, you will need 3-4 cups of liquid. Add salt unless your stock is already salted. Once it reaches a boil, lower the heat to a slow simmer and cover the pan. Cook for 40-45 minutes. The rice should be chewy and some grains may have burst open. If the rice is not tender, cook for another 10-15 minutes. Drain the rice in a strainer and fluff with a fork before serving.

Rice Cooker

Rub the rice cooker insert with butter or vegetable oil. Then, add 1 cup of wild rice, 2 cups of water, and 1/2 a teaspoon of kosher salt. Stir and select the brown rice option. The rice should be ready in 45-55 minutes. Let it rest for 10 minutes and fluff with a fork before serving.

Microwave

Place 1 cup of wild rice, 3 cups of water, and 1/2 a teaspoon of kosher salt in a microwave-safe bowl. Cover with a large plate and microwave on full power for 6 minutes. Remove from the microwave and stir. Then, microwave on medium power for 25-30 minutes. Let it sit for 10 minutes—the rice should be tender by now. If not, microwave in 1-minute intervals until it is cooked.

Instant Pot/Pressure Cooker

Add 1 cup of wild rice and 1.5 cups of water to your Instant Pot. Close and seal the pot. Cook on high pressure for 35 minutes. Quick release the pressure and remove the lid. If there is still water in the bottom of the pot, let the rice sit for another 10-15 minutes.

Frequently asked questions