A Dietitian’s Guide to Choosing the Best Rice for Nutritional Balance and Long-Term Health

Written by Beth Ferguson, MS, RDN, IBCLC
Registered Dietitian | August 2025

I am a midwest registered dietitian and lactation consultant serving clients in person and virtually in my private practice. I specialize in breastfeeding, maternal and infant nutrition. Rice has typically been a food I tell my clients to monitor intake of due to concerns about levels of arsenic. The moment I loved Cahokia Rice was the moment I found out their rice is arsenic and heavy metal free. I remember meeting the farmer at FNCE, an expo I go to every year to keep up on new and exciting food products. I was most interested in learning about a rice product that was heavy metal free, however, as I continued the discussion with the farmer, the benefits started piling on from there, high protein, low glycemic index, Cahokia Rice just kept getting better and better.

Of course, in due diligence, I requested testing results of said heavy metals which confirmed that arsenic, cadmium, lead and mercury were all undetectable. Upon further questioning of why this is, the farmer explained Cahokia uses shallow water reservoirs rather than deeper ones from the nearby Mississippi River which is constantly renewed by precipitation and tributaries. I learned something new!

As dietitians, we understand how heavy metals can accumulate in the body over time and why this matters even more during pregnancy and early childhood when detoxification systems are still developing. Having a rice option that removes this concern is significant.

Higher Protein

Besides being arsenic and heavy metal free (a game changer in and of itself), Cahokia rice is naturally higher in protein than other rices. Cahokia Rice has 53 % more protein per serving than conventional rice (normal rice has around 3g per serving where Cahokia white rice has 5g). For vegetarians, elderly, patients with diabetes or those who are looking to get a little more protein in their diet, Cahokia rice is the perfect option to pair with their meals. Higher protein content also helps promote a feeling of fullness, helping to satisfy you until the next meal or snack.

Glycemic Index

As you might expect from a higher protein food, Cahokia Rice has a low Glycemic Index, ringing in at a score of 41. Low glycemic foods are important for people managing their blood sugar. Pair Cahokia’s white rice with protein and a vegetable and you still have the perfect meal for someone with diabetes. This may be an attractive option to your patients who previously may have been limiting rice. Obviously, education on portion size related to carbohydrates and food pairing is still important since glycemic index is based on a certain portion size. In Cahokia’s case, the glycemic index test administered by Inquis Clinical Research, used 50 grams. Food pairing not only helps to enhance the flavor of the meal but also helps with nutrient absorption of the micronutrients within the rice.

Regarding taste

Healthier foods often get a bad rap for lacking flavor compared to more indulgent options. So, I was pleasantly surprised by how flavorful Cahokia Rice was. I’ve had rice turn out mushy in the past, but this had a great texture—light, fluffy, and truly satisfying. It's a nutritious option that doesn’t compromise on taste or quality.

In fact, the texture makes it ideal for recipes like rice pilaf, grain bowls, and even Spanish rice. In my own home, we’ve used both the brown and white varieties in everything from taco night sides to hearty soups and Mediterranean-inspired grain bowls. It holds its shape and absorbs flavors well, making it a reliable base for batch cooking and meal prep.

As a dietitian, I appreciate when a food product aligns with nutritional goals and still tastes good enough for a family meal. I’m sure you can relate with the facts that taste and texture are often the deciding factors for client adherence.

The Backstory: A Research-Based Innovation

Curious about how this variety came to be, I asked the farmer about its origins. He explained that the rice was developed at Louisiana State University by a plant scientist focused on improving the nutritional quality of staple grains. Using traditional breeding—not genetic engineering—she crossed a naturally high-protein strain with an heirloom variety popular in the U.S. for its texture and taste.

Interestingly, she was focused on protein content, not glycemic index. The lower GI turned out to be an unexpected, but very welcome, result. This kind of research-backed innovation—blending nutritional science with agricultural wisdom—is something we can all appreciate and support as health professionals.

Practical Applications: How to Use It in Your Practice

Cahokia Rice can be seamlessly incorporated into most clients’ diets, whether they’re cooking for one, feeding a family, or managing a chronic condition.

For patients, consider these practical recommendations:

Batch cook and freeze: Cahokia Rice freezes well, making it a perfect addition to your clients’ meal prep routines. Encourage them to cook a double batch and freeze half for future meals.
Use in bowls and mixed dishes: Pair it with proteins like beans, eggs, chicken, or tofu, add veggies, and finish with a drizzle of healthy fat like olive oil or tahini.
Offer to hesitant rice-eaters: For those who’ve been avoiding rice due to blood sugar or heavy metal concerns, Cahokia offers a solution that doesn’t require giving up a culturally significant or comforting staple.

Final Thoughts: Recommending with Confidence

As dietitians, we hold the responsibility of guiding our clients through the often-confusing world of food choices. Cahokia Rice is one product I can confidently recommend—for its nutrient density, clean growing practices, and culinary versatility.

In a world where “healthy” doesn’t always mean safe or satisfying, Cahokia Rice delivers on both. It’s a reminder that with the right science and stewardship, we can bring truly better food to the table.

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