What Is Rice Cake Made Of
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Rice Cakes: Are They Healthy? Pros, Cons + How to Use
Dec 31, 2020
If you've ever followed a low-fat diet or a fad nutrition that prioritized cutting calories as much equally possible, then there'southward a expert chance that rice cakes fabricated their way into your grocery cart. Merely are rice cakes actually good for you?
Similar many other packaged snacks, in that location are pros and cons of eating rice cakes. For example, they're super user-friendly, commonly gluten-costless and they make a practiced substitute for higher-calorie foods like bread — yet they're also mostly devoid of nutrients and relatively loftier in "empty" carbs.
Let'due south take a closer look at what different types of rice cakes are made of, the benefits and drawbacks to including them in your diet, plus some healthy ways to enjoy them.
What Are Rice Cakes?
What are rice cakes made of exactly? Near rice cakes are made with puffed rice and/or rice flour, including the types made from white rice, brown rice or other types.
The rice is condensed and pressed together to course a thin "cake" that is more than like a crispy, airy cracker.
Different varieties of rice cakes are popular around the world, especially in Republic of india and Asian countries — such equally Kingdom of cambodia, Indonesia, Korea, Japan and Cathay — where rice is eaten with nearly every meal. In the U.Due south., rice cakes take been around since the 1980s, when they were showtime advertised as the perfect low-calorie snack to enjoy with with jelly, cottage cheese, fruit and other toppings.
There are many unlike ways these snacks can exist fabricated, such as grinding whole grain rice, adding other grains and seeds to the mix — such as quinoa, buckwheat or flaxseeds — or by just using refined white rice that has been puffed with air to increase the book.
Diet
Overall, rice cakes are low in calories only don't provide much else in the way of nutrition benefits. While some whole grain rice cakes can be a decent source of fiber and certain other nutrients, they are still more often than not depression-nutrient foods.
Some types tin also be relatively high in added sugar and salt, and so it'due south a good idea to read ingredient labels and choose a type made with straightforward, healthy ingredients.
Co-ordinate to the U.Due south. Department of Agriculture's information on rice cakes nutrition, i apparently/unsalted brownish rice cake has roughly:
- 34.8 calories
- 7.3 grams carbohydrates
- 0.7 grams protein
- 0.iii grams fat
- 0.4 grams fiber
- 0.3 milligrams manganese (17 percent DV)
- 0.7 milligrams niacin (4 percent DV)
- 32.iv milligrams phosphorus (3 pct DV)
- 11.8 milligrams magnesium (3 pct DV)
- two.2 micrograms selenium (3 percent DV)
Are Rice Cakes Healthy? (Pros and Cons)
Pros:
i. Gluten-Free and a Lower-Carb/Lower-Calorie Alternative to Bread
If you're following a lower-carb nutrition or but want to proceed your calorie and carb intake in check, rice cakes can brand a proficient substitute for other carbs, such as staff of life, rolls, wraps, crackers, chips and french fries.
Since they incorporate more air from puffed rice and aren't made with energy-dense flour, they tend to be lower in carbs and calories than other snacks and similar ingredients. It's possible they can satisfy your cravings for carbs without adding lots of unwanted calories to your diet.
Another do good is that they are naturally gluten-gratuitous (unless fabricated with wheat, rye or barley flour), since rice is not a gluten-containing grain.
2. Can Provide Whole Grains
Compared to other types of whole grain crackers or crisp breads, rice cakes are usually lower in cobweb. However, if y'all eat a few of them, especially if they are fabricated with whole grains similar brownish rice plus seeds, they can still provide some dietary fiber that contributes to your daily needs.
Whole grain rice cakes also supply you lot with small to moderate amounts of sure essential nutrients, such as manganese, B vitamins like niacin and selenium, which have benefits including supporting healthy energy levels, maintaining normal blood saccharide, supporting os wellness and contributing to a strong immune organization.
iii. Convenient and Versatile
Because they don't have much season on their ain, unless they contain added ingredients, rice cakes are versatile and can be used in a diversity of recipes, both sweet and savory. For example, you can top them with avocado and everything bagel seasoning or sliced apples with peanut butter.
They besides don't require cooking, are inexpensive, are shelf-stable and don't need to be refrigerated, so they are piece of cake to take on trips and when out and about.
Cons:
i. Loftier in Carbohydrates/High Glycemic Index Score
Rice cakes generally contain carbohydrates, most often from candy white rice that is considered more often than not a source of "empty calories." While one or ii cakes won't contribute a very high amount of carbs to your diet, eating more than this corporeality can, especially if you choose a sweetened rice cake production that's made with added sugar.
Most rice cakes have a high score on the glycemic alphabetize, meaning they can heighten blood glucose levels pretty chop-chop.
Do rice cakes brand you proceeds weight? For example, why do bodybuilders swallow rice cakes?
Similar with any other food, it ultimately all comes down to how many you eat and how they fit into the residue of your diet. Rice cakes are a source of carbs, which can aid in building muscle when paired with resistance exercise.
That said, if you eat lots of them (particularly if you're not very active) they probably won't do much to keep your weight in a healthy range.
To make rice cakes more filling, which can keep your portion size smaller, try pairing them with a source of satiating protein, such as cottage cheese, melted aged cheese or tuna fish. This leads to less of a blood sugar spike and also keeps hunger in check for longer afterward.
Healthy fats such as avocado or almond butter are besides practiced options for topping rice cakes, since they can go on you feeling total for longer.
2. Overall Low in Nutrients
While certain types of whole grain rice (including brown rice, black rice and wild rice) can sometimes provide antioxidants, in that location'south evidence from some studies indicating that the puffing process depletes levels of some delicate antioxidants, which means you're better off eating regular whole grain rice.
Recipes
If you choose to regularly snack on rice cakes, opt for those made with whole grain rice, such as brown rice, plus elementary ingredients like sea common salt or cinnamon. Steer clear of varieties that contain added sugars or bogus flavors, and be conscious most how much sodium you lot consume if you're sensitive to table salt.
Here are some healthy rice cakes recipes to endeavour:
- Make rice cake "avocado toast," topped with sliced lycopersicon esculentum and your favorite seasoning
- Top one with a scrambled egg, burger or veggie burger
- Spread one with hummus and tiptop with sprouts
- Top one with yogurt, chia seeds and smashed berries
- Mash some banana on pinnacle and sprinkle with coconut flakes and cocoa powder
- Brand a rice cake pizza with tomato plant sauce, basil and mozzarella
- Use them to brand healthy brown rice crispy treats with almond butter
Healthier Snack Options
Rice cakes may non be the worst snack pick— especially if they are made with whole grain rice and other nutrient-rich ingredients similar grains and seeds— merely they aren't necessarily the best either. What other healthy snacks should you seek you instead?
If you're craving something "carby," choose whole grain crackers instead made with loftier-cobweb sprouted grains. Bootleg baked french fries are another good option.
Other healthy snacks that probable are more filling and contribute more than nutrients to your diet overall include:
- A healthy smoothie with protein powder, almond milk and berries
- Hard-boiled eggs
- Almond butter with a sliced apple tree
- Guacamole with whole grain chips
- Hummus with veggies
- Rolled-upwardly turkey with spinach and mustard
- Sliced smoked salmon with cucumbers and cream cheese
- Energy balls with nuts, seeds and cocoa
- Tuna salad with sliced celery
Risks and Side Effects
If you're e'er had an allergic reaction to rice, then avoid eating rice cakes.
Read ingredient labels when purchasing rice cakes, and choose a brand that is made with recognizable ingredients rather than lots of carbohydrate, preservatives and condiment flavors.
Conclusion
- What are rice cakes made of, and are they healthy? Rice cakes are fabricated with puffed rice, sometimes rice flour, and in some cases other ingredients like grains, sugar, common salt and flavoring.
- While they tend to be pretty low in calories, rice cakes don't offer much in terms of nutrients. The healthiest types are made with whole grain rice and no added sugar or artificial ingredients.
- Pros of eating rice cakes include that they are convenient, versatile and lower in calories than foods like bread and chips. However they can raise your blood sugar quickly and aren't usually very filling.
- Overall, watch your portion size, and try pairing them with a source of satiating poly peptide and salubrious fats to make them more than nutritious, such as cottage cheese, melted aged cheese, avocado, eggs or tuna fish.
Source: https://draxe.com/nutrition/rice-cakes/
Posted by: ryderapperned.blogspot.com
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