Wild Rice
Wild rice is actually an aquatic grass and not a grain. The plant normally grows in shallow waters and it is only the flowering heads of the grass that rise above the water.
It is high in protein, dietary fibre, amino acids and is low in fat. Wild rice has a nutty flavour and is relatively low in carbohydrates as it is not a grain, around 35g per cup cooked.
The downside is that it does take a long time to cook, anywhere between 35 and 60 minutes,
Brown Rice vs White rice
Brown rice is the whole grain with the outer layer removed. It retains its fibre and germ which contains vital nutrients.
White rice is the same rice but the bran and much of the germ has been removed, reducing fibre and nutrient content drastically.
Brown rice and white rice have a similar carbohydrate value but brown rice contains a lot more fibre. Fibre will help your digestive system and will cause you to feel fuller. Brown rice has a low glycemic index rating, which means your blood sugar does not increase too much upon consumption.
Black Rice
Black rice also known as forbidden rice has been eaten in regions of Asia for thousands of years. Black rice contains Anthocyanin. This antioxidant has been correlated with: helping to prevent cardiovascular disease, protecting against cancer that can be caused by free radical damage, improving brain function and reducing inflammation.
Black rice contains 43 grams of carbs and 6 grams of protein while the same serving of brown rice contains 47 grams of carbs and 5 grams of protein.