Are Rice Cakes Actually Nutritious?

Rice cakes were "diet food" in the 1980s and 1990s. Since then, they've helped people lose weight. People liked the crispness in a low-calorie carb, and many remain admirers.

Puffed rice round crackers are a popular low-calorie snack for adults and kids. Many health-conscious folks replace bread, cookies, crackers, and chips with rice cakes.

Nutritionists are less optimistic. Are rice cakes a healthy option? Below, we discuss this crispy, low-fat snack.

Nutrition Rice Cakes

Rice cakes' healthiness is debatable. See 10 Best Brands for Rice Cakes. They're low in calories and fat and crunchier than potato chips. Aside from fewer calories, they're empty.

Rice cakes aren't nutrient-dense, says Academy of Nutrition and Dietetics spokesperson Kelly Pritchett, Ph.D., RD, CSSD. Rice cakes don't have many calories or nutrients.

Rice cakes are low in calories (35 to 60, depending on flavor) and include 11 grams of carbohydrate, but they lack vitamins and minerals.

Pritchett suggests pairing them with nut butter and fruit for a snack. Celiacs and gluten-sensitive people have a gluten-free option.

Some rice cakes are made with brown rice, which adds nutrients. Varieties are low in saturated fats and sugar.

Nutrient-poor

Because of how they're made, rice cakes lack nutrition.

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White or brown rice is treated to high heat and pressure to make rice cakes. Rice and bonding components are thrown out onto a conveyor belt to be flavored and added to. They're mass-packaged.

High heat and pressure eliminate most of the rice's nutrients. What's left is a crunchy snack packed of refined carbs that the body swiftly converts to sugar.

Why refined carbs are bad

GI Score

High glycemic index foods convert quickly to glucose (sugar). The glycemic index measures how quickly foods raise blood glucose levels. Depending on brand, rice cakes' glycemic index ranges from 70 to 90. Pure glucose is 100.2, therefore this is pretty high.

High glycemic foods may help muscle recovery post-workout or provide quick energy for endurance runners, but they're not the ideal choice for diabetics or people who want to avoid a "sugar crash"

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Eating rice cakes with protein (such as hummus or nut butter) will help regulate blood sugar and energy levels.

GI explained

Rice cakes are low-calorie and crunchy. Remember that they have low nutritional value, and check the label for salt and additive levels. Rice cakes can be part of a healthy diet, especially as a low-calorie alternative to crunchy snacks.

Pritchett says rice cakes are harmless. Just watch how much you eat and if they meet your calorie and nutrition demands. Plain rice cakes aren't nutrient-dense, so how you eat them matters.

Important Ingredients

Rice cakes are healthful since they contain rice. Some brands' components (such as brown or white rice) and processing make them healthier than others.

Rice cakes: white vs. brown

Rice cakes usually contain white rice. White rice is brown rice stripped of its germ, bran, and husk for faster cooking. This removes most rice nutrition and fiber. 3

Some rice cake goods contain brown rice, which is healthier if the product labeled "Whole-Grains" Whole grains have carbs, fiber, and minerals. All rice cakes, including brown rice cakes, are high on the glycemic index, and most of the nutrients are lost during cooking.

Salinity

20 to 75 mg of sodium per rice cake is common. Low salt intake lowers blood pressure and heart disease risk. 4

The AHA recommends 1,500 to 2,300 mg of salt daily. One rice cake provides 5% of your daily calories. Americans eat 3,400 mg of sodium daily.

Choose low-sodium or no-salt-added rice cakes to cut salt.

Others

Sugar, chemicals, and preservatives are in many rice cakes. Strawberry, chocolate, caramel, cheese, salsa, seaweed, or salt can be sprayed on them. Additives boost a product's calories and sugar. Depending on the components, a rice cake can have 4 grams of sugar and 80 calories.

Rice cakes include chemicals. Rice cakes contain inorganic arsenic. A 2014 study found that adolescent and child rice cake consumption increased methylated arsenic (arsenic in urine). 5 Some methylated arsenic species may cause cancer, too.

Increase nutrient value

Adding healthful toppings to rice cakes can boost their nutritional value. Pritchett suggests adding protein-rich nut butter, cottage cheese, or salsa and cheese. She recommends avocado for healthful fats. Plain rice cakes can be a low-calorie bread replacement.

Idea-Toppers

By adding a few toppings, you may make your rice cake healthier.

Rice cakes healthier

Most rice cakes lack nutrition. Some rice cakes are healthier than others, so it's important to read nutrition labels.

Pritchett suggests these rice cake brands:

Choose whole grain brown rice.

Additives in flavored items should be avoided.

Buy no- or low-salt products.

Avoid artificial flavors, colors, and preservatives.

Additives can boost calorie or sugar content. Compared to a simple rice cake, a chocolate one has 60 calories and 4 grams of sugar.

Verywell.com

Rice cakes lack nutrition and are extensively processed.

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So, while the occasional rice cake is fine, watch how many you eat, especially salted and flavored versions (Calories, sodium, and sugar can add up fast when eating something light and crunchy.)

Plain, whole grain rice cakes create a healthful base for a snack or mini-meal when topped with healthy ingredients.