They are very low calories, low fat & low sugar. However, some rice cakes are far healthier than others, and paying attention to nutrition labels is the key to determining which product is best for you. This is a major concern for people who eat a lot of rice. Rice cakes may have both positive and negative health effects. There was a time when rice cakes were very popular. 29 Healthy Snacks That Can Help You Lose Weight, The 21 Best Snack Ideas If You Have Diabetes. Most people eat rice cakes in place of bread or crackers, which both can be higher in calories. Now, calorie-wise speaking, rice cakes are of course low on calorie. 2017. The NFAS issued a formal statement as soon as they confirmed the results of their investigation. Arsenic in Rice: Should You Be Concerned? They may be sprayed with a variety of sweet or savory flavors including strawberry, chocolate, caramel, cheese, salsa, seaweed, or simply salt. Rice cakes contain carcinogenic arsenic. I've never gained weight from eating rice cakes lol. Just remember that they have limited nutritional value—and watch the ingredient label on your brand of choice as the salt and additive contents vary widely. Rice cakes are often high in sodium, ranging anywhere from 20 to 75 milligrams per cake. Choosing healthy snacks can be difficult when you have diabetes. Though a rice cake doesn't supply you … Are Rice Cakes Healthy? Rice cake with base ingredient is sticky rice flour also offers manganese content that is beneficial to health because it serves to keep the body’s metabolic system healthy. This crunchy Homemade Rice Cakes recipe is super easy to make and delicious! You can transform your rice cake from nothing to nutritious by adding a few of the toppings below: Rice cakes come in many varieties and most lack nutrient value. Rice cakes are made from white or brown rice that is subjected to very high heat and pressure causing the rice to expand like popcorn. 2018;12(5):375-381. doi:10.1177/1559827618766483. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. The main concern about rice cakes is that they are highly processed foods that are low in fiber and other important nutrients. The primary ingredients used (such as brown or white rice) and how they are processed varies from brand to brand, making some products relatively healthier than others. This was back in the 80s and 90s and these cakes were considered to be one of the best diet foods. They’re virtually fat-free and contain little protein or fiber. © 2005-2020 Healthline Media a Red Ventures Company. Keep in mind that these nutrition facts are for plain rice cakes only. Therefore, replacing two slices of bread with two rice cakes would save you 68 calories (1, 3). Rice cakes aren’t nutrient-dense when eaten plain, so it all depends on what you pair with them. But the simple carbohydrates rank notoriously high on the glycemic index (GI)—a measure of how quickly blood rises in response to food on a scale of one to 100 (rice cakes come in at 82). Pritchett does indicate they can be a good snack when paired with a nut butter spread and a piece of fruit. Some varieties incorporate barley, kamut or other gluten-containing grains, so be sure to read the label carefully if you have celiac disease or a gluten intolerance. 1 cup glutinous rice flour; 3 tbsp of wheat flour; 1 pinch of salt Many health communities view white rice as an unhealthy option. For example, one slice (28 grams) of whole-wheat bread packs 69 calories. Clin Nutr Res. One rice cake (9 grams) has 35 calories — primarily from carbs (1). Healthline Media does not provide medical advice, diagnosis, or treatment. Many rice cakes also contain sugar, additives, and preservatives. Look at the salt content and aim to buy no or low salt varieties. Rice cakes are made from whole grains and are usually gluten-free. Homemade Rice Cakes Recipe Lately, my daughters have been begging me to add some different snacks to their lunch boxes. From savory to sweet, the possibilities are endless! Rice cakes are usually made from brown rice, which is a health benefit because whole grains provide fiber, carbohydrates and phytochemicals. Rice cakes are low in calories, as well as fiber and protein. Most of the calories come from carbs (1). But if you wish to burn fat fast, they are harmful for you. To balance this effect, it’s best to pair rice cakes with protein and fiber. This article examines the nutrition and health effects of rice cakes. Flavored varieties often contain added sugars and other ingredients. One plain rice cake made from brown rice offers (1): They also contain minimal amounts of vitamin E, riboflavin, vitamin B6, pantothenic acid, iron, potassium, zinc, copper and selenium (1). White rice is brown rice that has been stripped of its germ, bran, and husk to look more appealing and for quicker cooking. Most of the calories come from carbs (1). Rice Cakes They may have been touted as the ultimate diet food during the low-fat/no-fat craze of the late 1980s and 1990s, but don’t be fooled. Though brown rice contains many healthy nutrients, some worry about its carbs. Rice cakes as a healthy snack remain questionable. If you miss chewing on rice cakes, then today’s recipe is for you. It may feel like you’re eating more because the air in the rice cakes helps to make you feel full, but the calorie savings in swapping out rice cakes for bread or crackers are minimal — and you may be missing out on fiber and other important nutrients. They have been a weight loss staple ever since. Plain, whole-grain brown rice varieties may be slightly healthier, but this gluten-free food is still likely to spike your blood sugar. In the 80s and 90s, rice cakes were the hot new trend in "diet food." Get one simple hack every day to make your life healthier. Rice cakes may be lower in calories than bread but also lower in fiber and other important nutrients. Q: I’m a big fan of Snack-a-Jack and Quaker puffed rice cakes and want to try making some at home, ie. However, aside from the lower calorie content, they are pretty much devoid of anything else. Rice is a high glycemic index grain, even when it's whole grain (brown), so it can spike blood sugar levels. 2017;9(8) doi:10.3390/nu9080874, Hess JM, Jonnalagadda SS, Slavin JL. In a word, no, healthy cakes aren't possible, because so many of the common ingredients are high in fat and sugar. He is Verywell's Senior Medical Advisor. Most commonly, the primary ingredient in rice cakes is white rice. Decastro BR, Caldwell KL, Jones RL, et al. Are Rice Cakes Healthy to Eat. PLoS ONE. "Rice crackers are usually low in sugar and fat and can be included in a healthy diet when eaten occasionally. Crunchy, low-calorie, and easy on the pocket, rice cakes are quite a hit with dieters. Unsweetened rice cakes don't have any sugar, but sweetened varieties have about 3 grams in one cake. One 2014 study indicated that rice cakes consumed by adolescents and children contributed significantly to methylated arsenic (arsenic in urine). There is a rising concern that certain methylated arsenic species may be cancer-causing as well. A comparison of expert and layperson assessments, What is a snack, why do we snack, and how can we choose better snacks? Rice cakes may be marketed as a better choice, but are they really nutritious? Eating rice cakes doesn’t hurt anything, according to Pritchett. Effect of brown rice, white rice, and brown rice with legumes on blood glucose and insulin responses in overweight Asian Indians: a randomized controlled trial. However, you’d also miss out on 3 grams of fiber and various nutrients. Thank you, {{form.email}}, for signing up. Rice cakes aren’t particularly nutrient-dense, according to Kelly Pritchett, Ph.D., RD, CSSD, and National Media Spokesperson for the Academy of Nutrition and Dietetics. Puffed rice cakes are generally synonymous with rice cakes in the US. Fuhrman J. Nutrients. Is Rice Fattening or Weight Loss Friendly? Find out which types of rice are gluten-free. More additives usually increase the calories and sugar content of the product. 2016;7(5):866-78. doi:10.3945/an.115.009340, Yoon NR, Yoon S, Lee SM. To blunt their effect on your blood sugar, combine them with protein, such as meat, cheese, hummus or nut butter, and add fiber in the form of fruits or veggies. Our website services, content, and products are for informational purposes only. A diet high in whole grains has been proven to lower your risk of chronic diseases. They also offer a gluten-free option for people with Celiac disease or gluten sensitivities. Except, there are rice cakes, and there are rice cakes. Additionally, rice cakes are widely available, which makes them a convenient gluten-free option away from home. Dietary sources of methylated arsenic species in urine of the United States population, NHANES 2003-2010. That said, rice cakes can still be enjoyed as part of a healthy diet, especially as a low-calorie alternative to less healthy crunchy snacks. All rights reserved. But while nutritionists may argue about the question are rice cakes healthy or not, my answer is yes. Rice cakes can have a glycemic index rating as high as 91 (pure glucose has a rating of 100), making it the kind of carbohydrate that will send your blood sugar on a roller coaster ride. First off, they are low in calories and fat and offer a healthier crunch than many less healthy snack foods, such as potato chips. But some rice cake products contain brown rice, which is likely a slightly healthier option if the product carries a “Whole-Grains” stamp. Enjoy a healthy snack and choose if you'd like it sweet or savory. Rice cakes are essentially rice and air and thus don’t boast an impressive nutrient profile. The American Heart Association recommends an ideal sodium intake of 1,500 milligrams and not more than 2,300 milligrams daily. As each rice cake is slathered with Gochujang Sauce, the sweet and spicy flavours truly complete the Tteobokki. While rice cakes are low in calories (35 to 60 calories, depending on the flavor) and contain about 11 grams of carbohydrate per rice cake, they don’t offer a lot of vitamins and minerals. 2016;5(2):79-88. doi:10.7762/cnr.2016.5.2.79, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Rice cakes are gluten-free, so they are ideal for those battling celiac disease, someone that has another form of gluten intolerance, or anyone who simply aims to avoid gluten in their diet. In essence, the calorie difference may be due to simply eating less food. On average, Americans consume over 3,400 milligrams of sodium daily. Most rice crackers are made from contaminated rice and therefore are unhealthy. No, they are not. It’s typically eaten as a healthy snack—though, not all would be considered healthy, depending on the sodium content and whether white vs. brown rice was used. After wracking my brain and remembering the brown rice cakes I did last year, I decided to recreate … Just pay attention to how many you may be eating and whether they are fulfilling your calorie and nutrition needs for the snack. She also suggests topping them with avocado for healthy fats. They are also low in saturated fats and sugar depending on the variety purchased. Rice cakes were a popular snack during the low-fat craze of the 1980s — but you may wonder whether you should still be eating them. Eating just one rice cake would equate to 5% of your daily requirement. Ingredients. While rice cakes don't pack a lot of calories, they also don't offer much much nutritional value. Am J Lifestyle Med. If you're living a gluten-free lifestyle, it can be challenging to incorporate grains into your diet. alleviated the risk factors of metabolic syndrome. Rice cakes are big on crunch and packed with natural goodness. Whole grains contain complex carbohydrates, fiber, and minerals. For example, a chocolate rice cake has 60 calories and 4 grams of sugar versus a plain rice cake with 35 calories and 0 grams of sugar. 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