Rice cakes have long been a go-to snack for dieters who love a crunch and are looking to cut calories. In 2020, Nearly a million Americans have consumed eight or more bags of these carb-heavy diet snacks. It’s easy to see why: They’re a low-calorie alternative to bread, crackers, and chips, making them a convenient choice for health-conscious eaters. But before you start snacking, it’s important to ask yourself whether rice cakes really deserve their health halo.
In this article, we’ll explore the nutritional benefits and potential downsides of incorporating rice cakes into your diet and determine whether rice cakes are healthy.
Nutritional value of rice cakes
Incorporating rice cakes into your daily nutritional routine provides an energizing source of carbohydrates with little to no added sugar (depending on the flavor).
There are several flavors of rice cakes, such as lightly salted and buttered popcorn, white cheddar, chocolate, apple cinnamon, and caramel, with very little variation in nutritional profile. According to the USDAA standard plain unsalted rice cake contains:
Nutritional value (per 1 brown rice cake):
Calories: 35
Fat: 0 g (saturated fat: 0 g)
Sodium: 2 mg
Crabs: 7 g (Fiber: 0 g, Sugar: 0 g)
Protein: 0 g
Magnesium: 3% of the RDA
Phosphorous: 4% of the RDA
Zinc: 3% of the RDA
Selenium: 3% of the RDA
Rice cakes can be made from white or brown rice, which requires some additional ingredients beyond the flavoring. According to Quakera portion of kernels is added to a small pan. Heat is applied as a hot cylinder presses down on the pan. The heat and pressure increase until the kernels burst, causing them to to create a woven pattern. The flavors are then applied after the cakes are formed.
The benefits of rice cakes
1. They are a low energy density source of carbohydrates
Most people love carbs. And since rice cakes are mostly filled with air, you can eat a larger portion with fewer calories. This is called a low-energy-dense food. Low-energy-dense foods are those that are low in fat, high in fiber, and low in calories. These foods can help you feel full while consuming fewer calories overall. This is important for someone who is trying to achieve or maintain a healthy body weight or is on a restricted diet.
Research suggests that reducing the energy density of foods in your diet is associated with weight loss without deliberate calorie restriction.
2. They are usually gluten-free
If you’re someone who restricts their gluten intake for medical reasons, you know how difficult it can be to find inexpensive foods that won’t aggravate your condition. Since rice is naturally gluten-free, rice cakes are gluten-free, too. This makes them a widely available and convenient option for snacks and meals. If you have celiac disease or a gluten sensitivity, you should read the label to make sure no gluten-containing ingredients have been added.
3. They are usually made from whole grains
Most rice cakes are made with brown rice, a whole grain. Research suggests that a diet rich in whole grains is associated with a reduced risk of obesity or weight gain, a reduced risk of developing cardiovascular disease, such as hypertension, coronary heart disease (CHD), and stroke, better gut health, and a reduced risk of certain cancers. Brown ricein particular, is rich in antioxidants, helps balance blood sugar and has cardioprotective properties, including improving cholesterol.
4. They are easy to digest
Some people have difficulty digesting certain foods that contain FODMAPs. FODMAPs FODMAPs are fermentable oligosaccharides, disaccharides, monosaccharides, and polyphenols. These short-chain carbohydrates enter the small intestine, where they are consumed by gut bacteria, causing uncomfortable bloating, gas, abdominal pain, and diarrhea. Brown rice and rice cakes are low in FODMAPs, making them easier to digest. People who suffer from symptoms associated with FODMAP foods should be able to safely consume rice cakes without stress.
5. They are versatile, practical and economical
Convenience is one of the most valuable aspects of food products these days. The need for quick yet nutritious options for people leading busy lifestyles is paramount, and rice cakes fit the bill. They are a portable source of carbohydrates with just a few ingredients that can replace crackers, bread, chips, cereals, and other snacks. The average package of rice cakes can cost anywhere from $1.79 to $6, depending on the brand you choose and where you buy them. Even a package of rice cakes can cost anywhere from $1.79 to $6, depending on the brand you choose and where you buy them. Quaker Rice Cakes $3.14 means you only pay $0.22 per rice cake. This is quite similar to the average cost of a loaf of bread.
Potential Disadvantages of Rice Cakes
1. They are not very nutritious
A plate of rice cakes can be an unsatisfying snack. Since they’re just puffed rice and air, they lack the nutrients (protein, fiber, and fat) that will keep you feeling full and satisfied. And if you’re not satisfied after a meal that’s all carbs, studies show that you are more likely to overeat than if you had incorporated water, fiber and protein.
Since high glycemic carbohydrates like rice cakes digest quicklyThey don’t stay in your stomach for long, so you feel hungry shortly after. Research suggests that diets or meals high in high glycemic index foods have a low satiating effect. This means that if you eat a lot of simple carbohydrate foods, you are less likely to feel full and satisfied and more likely to eat more than your body needs. This is dangerous for someone trying to maintain a healthy body weight.
2. Some flavors contain added sugar
While the amount of sugar in a rice cake isn’t anything to worry about, you’ll want to read the label carefully if you’re trying to limit added sugars. Some rice cake flavors, including chocolate, apple cinnamon, and caramel, contain between 3-5 grams of added sugar per cake. Eating three rice cakes in a single serving means you’re consuming 9 to 15 grams of sugar. To put that in perspective, 15 grams of sugar is equivalent to one tablespoon of granulated sugar. USDA Dietary Recommendations recommends limiting your sugar intake to 10 teaspoons per day or 3.3 tablespoons maximum. Clearly, these three rice cakes will significantly reduce your daily sugar intake.
3. They can raise your blood sugar levels
Rice cakes (by themselves) may not be the best choice for someone trying to balance their blood sugar. They are usually low fiber and high glycemic indexmeaning they can cause blood sugar to spike quickly. Rapid, irregular spikes in blood sugar followed by deep drops lead to fatigue, exhaustion, and hunger, which will only make you want to eat more rice cakes.
If you have prediabetes, type 2 diabetes, or insulin resistance, pair rice cakes with protein, fiber, or fat to help flatten the blood sugar curve.
Are rice cakes healthy?
Whether you choose to eat rice cakes depends on your taste. Their nutritional value alone, beyond being a quick, low-calorie source of carbohydrates, doesn’t earn them superfood status. But there are a few redeeming qualities that make them a nutritious option. They’re a convenient, affordable snack that’s easy to digest for those with celiac disease, gluten sensitivity, and irritable bowel syndrome (IBS), while also providing a low-energy-dense food option for someone trying to maintain a healthy body weight. On the other hand, if you sit down to a sleeve of rice cakes without pairing them with more nutrient-dense ingredients, they could spike your blood sugar and cause you to overeat later.
To make rice cakes even better, pair them with protein, fiber, or fat. This will help slow the digestion of the rice cakes, curbing blood sugar spikes, and keeping you full and satisfied. Try one of these rice cake toppings the next time you’re craving a crunchy snack!
- Cottage cheese, bagel seasoning and tomato slices
- Almond butter and a drizzle of honey
- Tuna or egg salad
- Avocado Everything Bagel Seasoning
- Guacamole
- Cream cheese and smoked salmon
- Ricotta cheese, a drizzle of honey and sliced strawberries
- Peanut butter and sliced or frozen banana
- Cream cheese, thinly sliced cucumber and chili jelly
- Hummus and sliced roasted red peppers
- Turkey and Cheddar Cheese
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