Are Rice Cakes Really Nutritious?
In the 1980s and 1990s, rice cakes were the trendy new trend in “diet food.” They’ve been a weight-loss staple ever since. People adored the crispness in a low-calorie carb—and many remain admirers to this day.
Puffed rice round crackers an easy snack alternative and are still popular among adults and children, and they come in a range of low-calorie tastes. Many health-conscious people substitute rice cakes for higher-calorie snacks such as bread, cookies, crackers, and chips.
However, nutritionists are less thrilled. Rice cakes may be touted as a healthier option, but are they truly nutritious? Below, we look at the benefits and drawbacks of this crunchy, low-fat snack.
Rice Cake Nutrition
Rice cakes may or may not be a nutritious snack. First and foremost, they are low in calories and fat, providing a healthier crunch than many less healthy snack items, such as potato chips. Aside from the lower calorie count, they are essentially empty of everything else.
Rice cakes are not very nutrition dense. While rice cakes are low in calories, they also have little nutritious benefit.
While rice cakes are (35 to 60 calories per cake, low in calories depending on the flavor) and include approximately 11 grams of carbohydrate, they do not contain many vitamins or minerals.
Pritchett suggests that they might be a wonderful snack when combined with a nut butter spread and some fruit. They also provide a gluten-free option for those with Celiac illness or gluten sensitivity.
Another benefit of rice cakes is that some are baked with brown rice, which provides a modest nutritional boost. They are also low in saturated fat and sugar, depending on the variety you select.
How are rice cakes made?
Rice cakes are manufactured from white or brown rice that has been treated to extremely high temperatures and pressure, causing it to swell like popcorn. The rice and bonding components expand to fill circular molds before being ejected out onto a conveyor belt where they are coated with tastes and additions. They are then packaged for widespread distribution. What rice cakes lack the most is nutrition, which is mostly due to how they are prepared.
Unfortunately, the intense heat and pressure used on the grains removes the majority of the nutrients naturally included in rice. What remains is a spherical, crunchy snack high in refined carbs, which the body quickly digests and converts to sugar. While this may be an excellent alternative for refueling after a workout to provide fast glycogen replenishment, it is not perfect for obtaining vitamins and minerals.
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Glycemic Index Rating
Foods that the body converts quickly into glucose (sugar) have a high glycemic index. The glycemic index assigns values to foods depending on how rapidly or slowly they increase blood glucose levels. The glycemic index rating for rice cakes differs from 70 to 90, depending on who makes them. This is extremely high when compared to pure glucose, which comes in at 100.
rich glycemic foods may help with muscle recovery after an exercise or give quick energy for endurance runners, but they are not the greatest option for people with diabetes or those who want to avoid the “sugar crash” that commonly occurs after eating foods rich in glucose.
However, the high glycemic index rating of rice cakes can be mitigated by pairing the snack can help regulate blood sugar and energy.
Understanding the Glycemic Index and Craving Crunch
The main advantage of rice cakes is its capacity to provide a low-calorie crunch. Just keep in mind that they have low nutritional value—and pay attention to the ingredient label on your preferred brand, as salt and additive content varies greatly. However, rice cakes can still be consumed as part of a balanced diet, particularly as a low-calorie substitute for less healthful crunchy snacks.
Pritchett claims that eating rice cakes has no negative consequences. Just keep track of how many you’re eating and whether they’re meeting your calorie and nutrition requirements for the snack. Rice cakes are not nutrient-dense when consumed alone, so it all relies on what you mix them with.
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Ingredients Matter
Rice cakes contain rice, which is why most people believe they are a nutritious snack. The fundamental ingredients (such as brown or white rice) and how they are processed differ from brand to brand, resulting in some products being healthier than others.
White vs. brown rice cakes
Rice cakes are most typically made with white rice as the main ingredient. Brown rice is white rice that has been stripped of its germ, husk, and brand to make it more palatable and cook more quickly. This technique removes the majority of the rice’s nutrients and fiber.
Some rice cake goods incorporate brown rice, which is likely a little healthier alternative if the product has the “Whole-Grains” label. Whole grains offer complex carbs, minerals, and fiber. However, brown rice cakes mostly all rice cakes, continue to have a high glycemic index, and, as previously stated, the majority of the nutritious value (of brown or white rice) is lost during cooking.
Sodium Content
Rice cakes are often heavy in sodium, ranging from 20 to 75 milligrams per cake. Low sodium intake is indicated to minimize the chance of heart disease and improve blood pressure.
Salt consumption of 1,500 milligrams to 2,300 milligrams per day. Eating just one rice cake would satisfy 5% of your daily needs. Normally, Americans consume more than 3,400 mg of sodium each day.
If you’re concerned about your salt intake, choose low sodium or no-salt rice cakes.
Other additives
Many rice cakes include sugar, chemicals, and preservatives. They can be sprayed with sweet or savory flavors such as strawberry, chocolate, caramel, cheese, salsa, seaweed, or plain salt. More additives usually raise the calorie and sugar content of the product. Depending on the ingredients one rice a single rice cake can have 4 grams of sugar and up to 80 calories.
Chemical substances can be discovered in rice cakes to some degree. Rice cakes were found to contain modest quantities of inorganic arsenic. A 2014 study found that rice cakes consumed by adolescents and children contributed considerably to methylated arsenic (arsenic in urine). There are growing concerns that certain methylated arsenic species may also cause cancer.
How to Increase Nutrient Value
Rice cakes are low in nutrients on their own, but you can boost the nutritional value of your snack by adding healthy toppings. Pritchett suggests adding nut butter, cottage cheese, or salsa and cheese for extra protein. She also suggests adding avocado for healthy fats. You may also use plain rice cakes as a bread substitute in a low-calorie sandwich.
Topping Ideas
You may change your rice cake from nothing to nutritious by adding a couple of the toppings listed below.
Peanut butter with banana (or other sliced fruit)
Almond or other nut butter, simple or drizzled with honey.
Avocado with freshly ground pepper.
Sliced boiled eggs
Cottage Cheese
Hummus with sliced peppers (or another preferred vegetable)
basil pesto with sliced grilled chicken
Pasta sauce with fresh mozzarella Cheese and Basil
Tuna with Avocado
Healthy Rice Cakes
Rice cakes are made with different flavors, although the most of them are low in nutritional content. However, some rice cakes are significantly healthier than others, and reading nutrition labels is critical to determine which product is best for you.
When picking a rice cake brand, consider the following:
Look for kinds with whole grain brown rice.
Pay attention to any added sugars in flavored products, or choose no added taste.
Check the salt content and try to choose no or reduced salt types.
Avoid cakes with artificial flavors, colors, and preservatives.
Keep in mind that additives and flavors can more than double the calorie or sugar content. A chocolate rice cake has 60 calories and 4 grams of sugar, while a plain rice cake has 35 calories and 0 grams of sugar.
Parting Word from HealthMapp
At their most basic, rice cakes are highly processed, high in refined carbohydrates, and low in nutrients. While the occasional rice cake is nothing to worry about, it’s crucial to limit how many you eat, especially if they’re excessively salted and flavored.
Plain, whole grain rice cakes are the healthiest option for toppings and nibbling, and they may serve as a terrific crunchy base for a nutritious snack or even a mini-meal when combined with healthy ingredients.