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Overview

Benefits of Wild Rice And Its Side Effects

The health benefits of Wild rice are such that it helps in optimizing digestion, boosts the immunity, promotes growth and repair helps in improving bone strength, prevents birth defects, helps in weight loss, prevents chronic diseases, natural treatment for Osteoporosis, helps to protect the heart, helps in preventing aging, is a super food for those in gluten free diet and helps in preventing macular degeneration.

Benefits of Wild Rice And Its Side Effects

Table of Content

Wild Rice
Nutritional Value of Wild Rice
Health Benefits of Wild Rice
Helps in optimizing digestion
Helps in boosting the immunity
Promotes growth and repair
Helps in improving bone strength
Prevents birth defects
Helps in weight loss
Helps in preventing chronic diseases
Natural Treatment for Osteoporosis
Helps to protect the heart
Helps in preventing aging
Super Food for those in gluten free diet
Helps in Preventing Macular Degeneration
Uses of Wild Rice
Side-Effects & Allergies of Wild Rice
Cultivation of Wild Rice

Wild Rice

Wild rice are four species of grasses forming the genus Zizania, and the grain can be harvested from them. The grain was historically gathered and eaten in both North America and China. While now a delicacy in North America, the grain is eaten less in China, where the plant's stem is used as a vegetable. Wild rice is not directly related to Asian rice (Oryza sativa), whose wild progenitors are O. rufipogon and O. nivara, although they are close cousins, sharing the tribe Oryzeae. Wild-rice grains have a chewy outer sheath with a tender inner grain that has a slightly vegetal taste. The plants grow in shallow water in small lakes and slow-flowing streams. Often, only the flowering head of wild rice rises above the water. The grain is eaten by dabbling ducks and other aquatic wildlife, as well as by humans.

Nutritional Value of Wild Rice

One cup of cooked wild rice contains about 166 kcal of energy, 35 grams of carbohydrates, 6.5 grams of protein, 0.6 grams of fat, 3 grams of fibre, 0.5 milligrams of manganese, 2.2 milligrams of zinc, 52.5 milligrams of magnesium, 134 milligrams of phosphorus, 2.1 milligrams of niacin, 0.2 milligrams of vitamin B6, 42.6 micrograms of folate, 0.2 milligrams of copper, 0.1 milligrams of riboflavin, 0.1 milligrams of thiamine, 1 milligram of iron and 166 milligrams of potassium.

Health Benefits of Wild Rice

Mentioned below are the best health benefits of Wild Rice
Health Benefits of Wild Rice

Helps in optimizing digestion

Wild rice boasts an impressive amount of dietary fibre. Apart from optimizing the cholesterol balance, the fibre also bulks up the stool and eases the digestive process. By facilitating peristalsis, dietary fibre can help to eliminate constipation, diarrhoea, bloating, cramping, and excess flatulence, as well as more serious gastrointestinal concerns, such as colorectal cancer, gastric ulcers, and haemorrhoids.

Helps in boosting the immunity

Improving the health of a person’s immune system is one of the best ways to increase their overall health. One of the best ways to get that immunity boost is with vitamin C, which is significantly present in wild rice. Vitamin C stimulates the production of white blood cells, the body’s first line of defence against foreign agents, pathogens, and microbes. Furthermore, vitamin C is a critical component of collagen, which is needed for the creation and repair of cells, organs, tissues, and blood vessel walls, helping us recover from illnesses.

Promotes growth and repair

The high protein content found in wild rice can be good for increasing muscle mass, proper growth, and balanced development in the human body. Proteins are made up of the building blocks of life that are the amino acids, so adequate protein levels are essential for overall health, and wild rice is a great option for that, particularly for vegetarians who don’t regularly get animal proteins in their diet.

Helps in improving bone strength

With age, human bodies begin to break down, including the bones. In order to maintain strong bones, intake of phosphorus-rich foods like wild rice can be very helpful. Phosphorous and zinc are important for maintaining bone mineral density and ensuring strong bones and joints with aging. If a person is susceptible to osteoporosis or is already starting to feel those aches in the bones, switching over to wild rice is a wise option.

Prevents birth defects

Wild rice has significant levels of vitamins, including vitamin B6, also known as folate or folic acid, and this has been proven to reduce neural tube defects in newborns. Expectant mothers should add wild rice to their diet for all of its important health benefits, but particularly if they aren’t getting a proper B-vitamin fix every day.

Helps in weight loss

As a low-calorie and gluten-free food, wild rice can help those who are attempting to lose weight and prevent obesity. Unlike white rice, which can bulk up a person’s diet and actually help gain weight, wild rice has a different effect, preventing overeating due to high fibre and nutrient content, without supplying a high level of calories to the bones. One way to overcome this is with a fair balance of essential minerals in our diet, which wild rice can provide.

Helps in preventing chronic diseases

Although the research on chronic diseases takes years of time for solid results to be publicly accepted, The antioxidants in wild rice have been shown to lower the chances of certain chronic disease conditions, including heart-related disorders, diabetes, and even some types of cancer. This is due to the neutralizing effect on the dangerous free radicals.

Natural Treatment for Osteoporosis

Osteoporosis can be suffered by anyone. Though there are a lot of modern medications today to treat osteoporosis but nothing could compare the natural treatment. Wild rice is well known to be having some healing properties that could treat osteoporosis naturally especially the minerals compounds found in this type of rice.

Helps to protect the heart

Wild rice certainly contains nutrients that help to boost the heart health. There is no sodium in wild rice, which helps to reduce blood pressure, but at same time there is a high level of fibre, which is known to clear out “bad” cholesterol from the cardiovascular system and reduce the chances of developing atherosclerosis. By eliminating the strain on the heart, and boosting repair and damage control with a high level of vitamin C, wild rice is a clear choice for those who want to protect their heart.

Helps in preventing aging

Wild rice contains an impressive level of antioxidants. Antioxidants neutralize free radicals, the dangerous by-products of cellular metabolism that can cause healthy cells to mutate or turn cancerous. This includes the free radicals that accumulate in the skin and can contribute to signs of aging, such as wrinkles, age spots, and slower healing of blemishes. This is also true for the ocular cells, and antioxidants can prevent macular degeneration and the onset of cataracts.

Super Food for those in gluten free diet

Gluten free diet has been proven to have a lot of health benefits. People in gluten free diet sometimes find it difficult to fulfill some nutrient’s daily intake but now wild rice is more than enough to provide the nutrient’s daily intake required by body. That is why wild rice is considered to be one of those super foods for gluten free diet follower.

Helps in Preventing Macular Degeneration

Any food which is rich in antioxidants has the ability to prevent macular degeneration conditions. During senior age sometimes it is difficult to deal with this condition but by starting healthy lifestyle as early as possible could prevent this condition to occur. Consuming wild rice regularly can to control eye problem and bone fracture which occurs with aging.

Uses of Wild Rice

Wild rice is used in a wide variety of foods such as dressings, casseroles, soups, salads, and desserts. In recent years, wild rice has been used in breakfast cereals, and mixes for pancakes, muffins, and cookies. Blends of wild rice and long-grain regular rice (Oryza) that were introduced in the early 1960s increased the popularity of wild rice among consumers. Wild rice from natural stands is popular among health-food enthusiasts.

Side-Effects & Allergies of Wild Rice

Wild rice is generally safe for human consumption. However, in some cases it may be contaminated with ergot or heavy metals.

Wild rice seeds can be infected with a toxic fungus called ergot, which may be dangerous if eaten. Some side effects of ergot toxicity include nausea, vomiting, diarrhoea, headaches, dizziness, seizures and mental impairment.

Similarly to regular rice, wild rice may contain heavy metals. Over time, heavy metals can accumulate in the body and cause health problems.

Cultivation of Wild Rice

Wild rice (Zizania palustris L.) is native to North America and grows predominantly in the Great Lakes region. This large-seeded species, one of four species of wild rice, is in the grass family (Poaceae) and has been eaten by people since prehistoric times. Early North American inhabitants, especially the Ojibway, Menomini, and Cree tribes in the North Central region of the continent, used the grain as a staple food and introduced European fur traders to wild rice. Manomio, the name they gave wild rice, means good berry. Early English explorers called this aquatic plant wild rice or Indian rice, while the French saw a resemblance to oats and called it folle avoine. Other names given to wild rice include Canadian rice, squaw rice, water oats, blackbird oats, and marsh oats. However, the name 'wild rice' persisted and today it is the common name for the genus Zizania, even though the wild type of rice (Oryza) is also called wild rice.

Prior to 1965 most wild rice in the United States was produced in natural stands in lakes, rivers, and streams. In Canada most wild rice is still produced in lakes and streams that are leased from the government. Growing wild rice as a field crop was first suggested in 1852 by Joseph Bowron from Wisconsin, and in 1853 by Oliver H. Kelley of Minnesota. Efforts to grow wild rice as a field crop did not begin until 1950. James and Gerald Godward grew wild rice in a one-acre diked, flooded field (paddy) near Merrifield, Minnesota. By 1958 they had 120 acres of paddies for growing wild rice. Additional growers started paddy production during the mid-1950s and early 1960s, and in 196S, Uncle Ben, Inc. started contracting acreages. These initial efforts to commercialize wild rice production resulted in an organized effort to domesticate this crop using plant breeding.

Popular Questions & Answers

Give me name Omega three fatty acid food and I am vegetarian which I include in my daily diet.

MBBS
General Physician, Delhi
Flax Seeds Chia Seeds Hemp Seeds Mustard Oil Seaweed Beans Winter squash Leafy Greens Cabbage Family Berries Wild Rice Herbs and Spices Mangoes Honeydew Melon.

I would like to reduce weight. Currently 83 kgs. Started doing long walks. Do around 2-3 hours in a day. Having high BP n taking medicines. Currently having prostate infection too. Please advise diet plan for 7 days on a week. I feel whole body pain throughout the day.

Ayurveda, Delhi
Monday This is no deprivation diet: You'll eat three meals and two snacks daily, plus each dish packs a filling balance of 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats. When it comes to drinks, Forberg recommends sticking to no- and low-cal picks like coffee, tea, and water. And to accelerate weight loss, The Biggest Loser trainer Bob Harper suggests doing 60 to 90 minutes of moderate exercise four times a week. So get motivated, get started, and get ready to watch your weight drop! Breakfast 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes 1 slice whole-grain toast 1/2 cup blueberries 1 cup skim milk Snack 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries Lunch Salad made with 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette Snack 2 tablespoons hummus and 6 baby carrots Dinner 4 ounces grilled salmon 1 cup wild rice with 1 tablespoon slivered toasted almonds 1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan 1/2 cup diced can notaloupe topped with 1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts Tuesday Breakfast 3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk 2 links country-style turkey sausage 1 cup blueberries Snack 1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans Snack 1/2 cup fat-free cottage cheese with 1/2 cup salsa Dinner 1 turkey burger 3/4 cup roasted cauliflower and broccoli florets 3/4 cup brown rice 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette Wednesday Breakfast Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese 1/2 cup diced watermelon Snack 1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts Lunch Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing 1 medium nectarine 1 cup skim milk Snack 1 fat-free mozzarella string cheese stick 1 medium orange Dinner 4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic 1 medium artichoke, steamed 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing Thursday Breakfast 1 light whole-grain English muffin with 1 tablespoon peanut or almond butter and 1 tablespoon sugar-free fruit spread 1 wedge honeydew 1 cup skim milk 2 slices Canadian bacon Snack Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola Lunch Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard 1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing Snack 8 baked corn chips with 2 tablespoons guacamole Dinner 4 ounces grilled halibut 1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette 1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt, 1 tablespoon chopped pecans and dash cinnamon Friday Breakfast Burrito made with 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro 1 cup mixed melon Snack 3 ounces sliced lean ham 1 medium apple Lunch Turkey burger Salad made with 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing 1 cup skim milk Snack 1 fat-free mozzarella string cheese stick 1 cup red grapes Dinner 5 ounces grilled wild salmon 1/2 cup brown or wild rice 2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing 1/2 cup all-fruit strawberry sorbet with 1 sliced pear Saturday Breakfast Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries 1 small bran muffin 1 cup skim milk Snack 1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear Lunch 4 ounces sliced turkey breast Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing 1 medium orange Snack Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries Dinner 4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning 1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese 1 cup steamed green beans with 1 tablespoon slivered almonds Sunday Breakfast 2 slices Canadian bacon 1 whole-grain toaster waffle with sugar-free fruit spread 3/4 cup berries 1 cup skim milk Snack 1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds Lunch Salad made with 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette 1 apple 1 cup skim milk Snack 1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed 1/4 cup blueberries Dinner 4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper 1/2 cup brown rice 5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar.

I am 22 years (Female). My height is 157 cm with 56. 5 kg now. I was 63 kg before some months and reduced my weight by food control and yoga. What should be my exact weight and What should eat and do to be fit, healthy and young forever.

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
According to your height your ideal weight should be 52 kgs. Take fresh fruits and vegetables a lot and high protein foods to maintain healthy weight and look young forever. Keep yourself hydrated always.
2 people found this helpful

Is it good for diabetic patient to use thermal cooker rice to eat as lunch? Is it cause any problems like increase in sugar levels?

Diabetologist, Ghaziabad
Rice as such have high glycemic index .so having rice is not a very good idea. Thermal cooker is fine for cooking rice.
1 person found this helpful

I am a type 2 diabetic and want to have rice with vegetables in both meals is this ok me?

MBBS, MRCGP ( UK), Diploma in Diabetes (UK), DFSRH (UK), DRCOG (UK)
Endocrinologist, Hyderabad
Hello Sir, I would advise if can substitute atleast one meal with chapatis/roti/phulka etc instead of consuming rice both the times. You can even take millets like Ragi, bajra, oats , quinoa etc. Use whole grains. These all release glucose in your blood slowly rather than the quick release of glucose seen as with white rice. If you unable to change your dietary habits away from rice, try if you can take brown rice/red rice/wild rice instead of white rice. Take plenty of vegetables, atleast half of your plate should be of vegetables. Avoid potatoes, colocasia, yam. You can take carrots, green peas, sweet corn, beet root 1-2 times/week,Rest all vegetables including leafy vegetables are perfectly fine to be taken everyday. Hope this has helped you Thank you
1 person found this helpful

Popular Health Tips

Indian Low Carb Diet

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai

Foods to include in indian low carb diet:-

Almonds –

  • Soaked almonds (5-8 pieces. This is the best way to start your day)
  • Roasted almonds for mid time snacking.
     

Nuts and seeds –

  • Roasted soybean, roasted bengal gram dal, roasted flax seeds, roasted sunflower seeds for mid time snacking.
  • Rajma / kidney beans – there are a lot of dishes you can make using kidney beans
  • Mexican salsa with chopped veggies
  • Rajma tikki (griddle cake) with coriander or curd and mint leaves dip/ chutney
  • Boiled kidney bean salad
  • Baked kidney beans with little cheese.

Mung dal:

  • Mung dal chilla / savory pan cakes using yellow or green split mung dal. (you can add chopped veggies, coriander or even stuff it with paneer to add to taste and fiber)
  • Mung dal with veggies (recipe of mung dal with veggies)
  • Mung dal soup
  • Mogar (a famous rajasthani preparation made with palak and mung dal)

Panner / cottage cheese:

  • Paneer bhurji with veggies (cook in very little oil)
  • Paneer tikka (marinate with only curd and needed spices, and grill without any oil)
  • Cubed panner salad
  • Palak panner veggie (home made with little or no oil)
  • Sauteed paneer chilly in minimum olive oil

Curd:

  • Smoothies – use any ow carb fruit (avoid – banana, mango, chikku, custard apple)
  • Salted lassi
  • Buttermilk
  • Flavor yogurt
  • As dressings on salads

Red channa

  • Boiled red channa salad with cucumber, tomatoes and onion.
  • Pressure cooked red channa with tomato gravy (cooked in little or no oil).
     

Sprouts:

  • Mix sprouts salads
  • Mix sprouts dosa / pan cake
  • Mix sprout usal cooked in little or no oil
  • Mix sprouts bhel with little puffer rice.
     

Milk:
Plain or flavored, and hot or cold as you like it
 

Soy bean:

  • Soy milk and tofu
  • Roasted soybean
  • Soy bean chunks or granules with homemade gravies in less oil
     

Egg white:

  • Boiled, scrambled or poached
  • Omelets with veggies
     

Chicken:

  • Steamed, broiled, baked or grilled form
  • In salads and brown bread sandwiches
     

Fish:
Steamed, broiled, baked or grilled


Now that you now what foods to eat in an indian low carb diet, here are some tips on how you can adapt an indian low carb diet for weight loss.
 

Tips for following an indian low carb diet:

  • Choose complex carbs: indian low carb diet calls for giving up on consumption of simple carbs and include more of complex carbs through whole grains like brown rice, oats, whole wheat, barley, whole wheat pasta and whole wheat breads. These whole grains are complex carbs containing plenty of fiber. Intake of these foods will facilitate the weight loss process.
  • Increase protein intake: proteins help to get the feeling of satiety. They stabilize the blood sugar level and control your cravings. You can include more of low fat dairy products, lean meats, beans, legumes and a total of around 50 gram protein per day.
     
  • Go high on high fiber food: having raw salads with your meals and with a good amount of fruits will ensure an increased fibre intake in the diet. Green leafy vegetables are rich in minerals and they help in certain health conditions like blood pressure and diabetes. Being high in fibre, they also aid in weight loss. Besides fruits and veggies, you can add flax seeds, fenugreek (methi) seeds, sprouts and whole grains to your meals.
     
  • Watch your fat: you need to avoid all trans fats. This means that you have to stay away from fast foods and deep fried foods like fries, cutlets, cheese sticks and pakodas. Try to consume the monounsaturated fats (present in olive oil, peanut oil and mustard seed oil) as they help in limiting your carb intake and in bringing the feeling of satiety. Avoid saturated fats (present in butter, ghee and margarine).
     
  • Become a wise eater: low carbs and desserts is a rare combination. Most people have a misconception that excluding desserts completely from the diet will allow them to lead a healthy life. In actuality, it’s not about omission, but about choosing your food correctly without depriving yourself! all you need to do is to eat in limitation. Every food, when eaten in limitation, can only benefit your health while undesirable consequences begin to appear once you stop watching your portion intakes. Staying within the limits helps in controlling and maintaining weight apart from helping in avoiding sugar hikes and in maintaining stabilized blood sugar levels. So eat wisely and be healthy.
     
  • Do regular exercises: after years and years of researches, experts have claimed that any person who is regular in his exercise has an overall better health in comparison to a person who doesn’t exercise. Exercise helps in maintaining a good body weight, it keeps blood sugar levels under control and aids in the better functioning of the heart and other organs. You can increase your carb allowance window by exercising. Note – in my experience of 10 years now I have noticed that an indian low carb diet works to give good weight loss results only if the person includes exercises in his schedule while following the diet.
  • Avoid binging: most of the snacks that we binge on are carbs, whether it is a chocolate, a candy, pastries, chips or fries! if we learn to avoid binging, we will be successful in cutting down on a lot of unwanted carbs. Try to eat your meals in time and most importantly, eat in regular intervals. A gap of more than 4 hours between your meals will make your hunger take a hike and you will jump to take all the unhealthy foods!
  • Balance it out: if you happen to go heavy on your meal either due to a social gathering or a festival or any such occasion where you don’t have much control over your food, then you must balance it out well to avoid sugar splurges in blood. There is nothing wrong in going light once in a while! a complete fruit diet for a meal or just milk and cereals are not bad options!

Now that you have read the tips on adapting an indian low carb diet, you must understand that cutting on the simple carbs is a good idea. But cutting down carbs completely from your meal plan is not really advisable. Here are 2 reasons why you should never completely omit carbs from your meal while following an indian low carb diet.

 

Why you should not completely omit carbs from your diet:

1] Carbs (glucose) is the only source of energy that your brain and the central nervous system can utilize. So absence of glucose can turn out to have serious ill effects on health.

2] Carbs and fat metabolism – Fats cannot be completely broken down in the absence of carbs. Hence if you are looking for losing fat weight, it is important to have the minimum amount required of carbs to facilitate the complete breakdown of fat or the process of lipolysis. In the absence of carbs, the amount of ketone bodies in the blood stream will accumulate and lead to metabolic disorders like ketosis or acidosis.

The above mentioned reasons will justify the presence of carbs day in strict diets like the general motor’s diet (gm diet). Read – indian version of gm diet.

3] Carbs and exercises – Do you know that without proper carbohydrate intake, you cannot do exercises? carbohydrates are the best fuels for your muscles since they become accessible easily in comparison to proteins and fats.

The process – at the time of digestion, carbs are broken down into glucose, which then enters the bloodstream. The glucose is then picked up by the other cells of the body to produce energy. Glucose, that remains unutilized, is converted and stored as muscle glycogen in the short run and finally gets converted into body fat in the long run. So carbs are needed to supply energy to you while doing physical activities.

Carbohydrates are not bad provided you select the right ones. For example having mango is better than munching potato chips. The nutritional value of carbohydrates depends on the presence of nutrients and on the degree of processing that the food has gone through.

What are the healthy carbs that you should love?

If you have made up your mind to follow an indian low carb diet, you must also know about the healthy carbs that you should include in your regime.

  • Fruits and vegetables: While following an indian low-carb diet, people generally ignore the fruits and vegetables! but these are the healthiest foods of all. According to a study report published by the american institute for cancer research and the world cancer research fund, you can prevent art least 20 percent of all cancers by including 5 to 10 servings of fruits and vegetables in your daily diet. Another study has proved that the risk of coronary heart disease falls by four percent for every one serving increase of fruits and vegetables each day. Adequate consumption of fruits and vegetables also yields positive effects on bone density.
  • Whole grains: the breads are back – Think of the fiber-packed brown ones and forget about the ones made with refined flour. Whole grains are packed with nutrients and fiber. They contain all the three parts of the kernel. The bran or the outer shell contains b vitamins, fiber and at least 50 percent of the minerals contained in the entire grain. The germ part contains b vitamins, vitamin e, minerals, healthy fats and phytochemicals. The endosperm part contains protein, carbs and smaller amounts of b vitamins. Refined grains only contain the endosperm part and hence the vital nutrients present in the germ and bran are left out. Research suggests that three servings of whole grains per day can cut down your risk of diabetes and coronary heart disease by almost 30 percent. Other health benefits include lowering of serum triglyceride levels and blood pressure and a fall in the risk of gum diseases. Some popular whole grain choices include brown rice, oatmeal, corn and pop corns, wild rice, buckwheat, barley, bulgar wheat and quinoa.
  • Low fat/non-fat yogurt and milk: These carbs add health to your bones and cause a lowering of your blood pressure. These dairy products are good sources of vitamin d, protein, riboflavin and calcium. Yogurt lacks vitamin d. So get your vitamin d from milk and vitamin d-fortified cereals. You should check the fat content of the dairy products. High amounts of saturated fat are not heart-healthy.
     
  • Beans: Beans are healthy carbohydrates which can prevent cancer. It is known for preventing the reappearance of colon cancer. Research suggests that beans can prevent constipation, lower cholesterol and brings down the risks of coronary heart disease. The nutrients present in beans include protein, folate, potassium, magnesium, fiber and other minerals.
15 people found this helpful

Hyperthyroidism - 3 Type of Foods You Must Avoid!

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Delhi
Hyperthyroidism - 3 Type of Foods You Must Avoid!

Hyperthyroidism causes the thyroid gland to produce excess hormones, which accelerates the metabolism, in turn affecting the heart, bone health, and mood. The symptoms of hyperthyroidism include increased heartbeat, insomnia, anxiety, heightened hunger, and weight loss, all of which can be controlled via medicines and a healthy diet plan.

However, there are certain foods that can worsen the condition and lead to the severity of the symptoms. These should be avoided at all costs by anyone suffering from hyperthyroidism.

- Caffeinated drinks

Caffeinated drinks can worsen hyperthyroidism symptoms by aggravating palpitations, anxiety and insomnia. These include energy drinks, coffee, black tea, alcohol, soda. It is advisable to replace these drinks with healthy herbal tea or lemon water, which are apt refreshments with multiple health benefits.

- Foods with high glycemic content

Processed refined grains lose their nutrients like vitamin B and become not only useless but harmful to the body. The high glycemic content in refined grains can cause fluctuations in your blood sugar level, which can trigger terrible mood swings. It is advised to swap these with whole grains, quinoa, oatmeal and wild rice.

- Trans fat and hydrogenated oil

Trans- fat and partially hydrogenated oil are the culprits of heart diseases. To ensure the health of your heart and reduce the chances of hyperthyroidism, it is important to minimize the consumption of all the foods that list hydrogenated oil in their ingredient list. These are cookies, margarine, cakes, donuts, French fries, crackers and many others. If you wish to discuss about any specific problem, you can consult an ayurveda.

4579 people found this helpful

3 Foods to Avoid If You Have Hyperthyroidism

BAMS, MD Ayurveda
Sexologist, Navi Mumbai
3 Foods to Avoid If You Have Hyperthyroidism

Hyperthyroidism causes the thyroid gland to produce excess hormones, which accelerates the metabolism, in turn affecting the heart, bone health, and mood. The symptoms of hyperthyroidism include increased heartbeat, insomnia, anxiety, heightened hunger, and weight loss, all of which can be controlled via medicines and a healthy diet plan.

However, there are certain foods that can worsen the condition and lead to the severity of the symptoms. These should be avoided at all costs by anyone suffering from hyperthyroidism.

  • Caffeinated drinks - Caffeinated drinks can worsen hyperthyroidism symptoms by aggravating palpitations, anxiety and insomnia. These include energy drinks, coffee, black tea, alcohol, soda. It is advisable to replace these drinks with healthy herbal tea or lemon water, which are apt refreshments with multiple health benefits.
  • Foods with high glycemic content - Processed refined grains lose their nutrients like vitamin B and become not only useless but harmful to the body. The high glycemic content in refined grains can cause fluctuations in your blood sugar level, which can trigger terrible mood swings. It is advised to swap these with whole grains, quinoa, oatmeal and wild rice.
  • Trans fat and hydrogenated oil - Trans- fat and partially hydrogenated oil are the culprits of heart diseases. To ensure the health of your heart and reduce the chances of hyperthyroidism, it is important to minimize the consumption of all the foods that list hydrogenated oil in their ingredient list. These are cookies, margarine, cakes, donuts, French fries, crackers and many others.

'Consult'.

Tip: How To Correct Foot Deformities in Children?

3416 people found this helpful

7 Vegetarian Ways to Get Omega-3

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
7 Vegetarian Ways to Get Omega-3

Omega-3 fatty acids are extremely beneficial in preventing inflammation in your body and provide significant health benefits. It is important to get a proper source of omega-3 because our bodies do not produce them naturally. Hence, we are dependent on supplements and pills to help provide the necessary amount of omega-3 required.

Unfortunately, fish is considered to be the best source for omega-3 fatty acids making it difficult for vegetarians and people who don’t have a preference for fish to obtain omega-3. There are other ways to include omega-3 in your daily diet, apart from fish, to help your body get the right amount. 


1. Soybeans

Soybeans provide consistent means of getting omega 3 vitamins, as compared to marine life. Since the supply of fish is highly unreliable, it is essential to obtain omega 3 vitamins through a consistent land based means. Soybeans is easier to obtain and grow and has a higher shelf life than fish. 

2. Spinach 

Spinach is one of the most healthiest vegetables to consume, containing high source of protein and fiber. Spinach also has omega 3 vitamins which provide a good alternative for vegetarians. One cup of cooked spinach contains 371mg of omega 3 fatty acids. No wonder spinach is ranked at the top of the world’s healthiest edible items.

3. Walnuts

We have already written about the benefits of walnuts when it comes to dieting and leading a healthy lifestyle. But did you know walnuts also have high omega 3 content? not only do they provide energy because of their high caloric content and keep you feeling full, walnuts provide an alternative means to get omega 3 vitamins if you are feeling a little lazy to cook. 


4. Flax seeds

Flax seeds are a convenient way to get omega 3 and could be consumed in different ways. Although flax seeds contain only one member of the omega 3 fatty acids, alpha-linolenic acid, it has the highest amount of omega 3 found in all edible items apart from fish. Flax seeds can be included in pretty much any dish and make it a high source of omega 3 vitamins. 

5. Wild rice

Wild rice is a good substitute for white or brown rice because it contains more antioxidents and is also gluten-free. It has high omega 3 content and is also a much healthier substitute to white rice. Although wild rice is not as readily available as white or brown rice, because of its high nutritional value, it is recommended to include it as part of a healthy lifestyle. 

6. Basil

Surprisingly, basil is one of the many herbs found to have high source of omega-3. It also has several significant health benefits because of the anti-oxidants present in them. The anti-oxidants helps in preventing aging by helping your body fight against oxidative stress

7. Kidney beans

Kidney beans are a great addition to any dish providing it with unique flavour and texture. Although it doesn’t compare to fish in omega-3 content, it provides adequate amount to help your health significantly. It also is a great source of fiber, which helps prevent any digestive problems. Include kidney beans in your diet. 

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Diabetes Health Tip

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Diabetes Health Tip
Chinese foods are worst for diabetics:


High-calorie, high fat, high-sodium, and high-carb chinese food dishes can spike blood sugar dramatically and keep it high for a while. The biggest offenders include fried entrees such as orange chicken and sweet and sour dishes, which contain breading and are served swimming in a sugary sauce.

Have this instead: if you enjoy chinese food, prepare a modified recipe at home using steamed veggies and low-sodium, low-fat condiments and flavorings. Reducing sodium can help lower blood pressure and decrease the risk of heart attacks. Skip the white rice and noodles; have brown rice or wild rice instead.
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Table of Content

Wild Rice
Nutritional Value of Wild Rice
Health Benefits of Wild Rice
Helps in optimizing digestion
Helps in boosting the immunity
Promotes growth and repair
Helps in improving bone strength
Prevents birth defects
Helps in weight loss
Helps in preventing chronic diseases
Natural Treatment for Osteoporosis
Helps to protect the heart
Helps in preventing aging
Super Food for those in gluten free diet
Helps in Preventing Macular Degeneration
Uses of Wild Rice
Side-Effects & Allergies of Wild Rice
Cultivation of Wild Rice