Rice cakes are known as a low-calorie and low-fat snack, but do they really have nutritional benefits? In this article, we examine the advantages and disadvantages of rice cakes.
One of the healthy snacks frequently consumed by athletes and ordinary people alike is the rice cake. Undoubtedly, the benefits of rice cakes encourage people to eat this nutritious item. If you use rice cakes as a diet snack, don’t miss reading this article.
In this article, we will discuss the advantages, disadvantages, and benefits of rice cakes and talk about the nutritional value of this crispy rice treat. First, it’s important to note that the history of rice cake consumption dates back to the 1980s and 1990s. Most overweight individuals used rice cakes as a substitute for chips, crunchy snacks, and other fatty, unhealthy crackers.
Whether rice cakes are a healthy snack or not remains a subject of debate. First, it should be noted that rice cakes are low in fat and calories, which encourages athletes to consume them. However, it should also be said that rice cakes alone do not offer much nutritional benefit, and some nutrition experts do not recommend their consumption.
For example, Kelly Pritchett (PhD, CSSD, media spokesperson for the Academy of Nutrition and Dietetics) believes rice cakes do not have significant nutrients. In other words, while these crispy cakes have low calories, they lack high-value nutrients.
Each rice cake contains few calories—depending on the flavor, about 35 to 60 calories—and around 11 grams of carbohydrates but contains very few vitamins and minerals. Pritchett notes that when rice cakes are served with nut butter or a piece of fruit, they make a good snack.
On the other hand, this snack is a suitable gluten-free option for people with celiac disease or gluten sensitivity. Some rice cakes are made from brown rice, which contains more nutrients than the plain types. However, rice cakes do contain small amounts of saturated fat and sugar.
If you use rice cakes as a snack, it’s good to know the following facts about this deceptively simple food:
Rice cakes have little nutritional value!
Due to their manufacturing process, rice cakes lack most nutrients. They are made by puffing brown or white rice under high pressure, similar to puffed corn. Then, they are shaped into rounds and flavored. The puffing process with heat and pressure reduces the nutrients to a minimum. However, many enjoy rice cakes for their crunchy texture. The main benefit is their fast digestion, and if not overconsumed, they can be a decent healthy snack.
High glycemic index rating in rice cakes
Foods quickly converted into glucose have a high glycemic index (GI). Rice cakes have a GI ranking between 70 and 90, which is considered high (pure glucose is 100). High-GI foods may be useful for muscle recovery after exercise or endurance runners needing quick energy but are not recommended for diabetics, as they can rapidly raise blood sugar levels.
Rice cakes are a crunchy, tempting snack
The biggest advantage of rice cakes is providing a crunchy, low-calorie snack. People who enjoy crunchy snacks like chips may find rice cakes a tempting substitute. However, pay attention to added sugars and sweeteners in flavored rice cakes. Eating rice cakes alone does not fulfill nutritional needs—it depends on what you pair them with, such as peanut butter, which is ideal.
Variety of flavors and tastes
Rice cakes come in unique flavors. Some are made with brown rice, others with white rice, and flavored with cumin, sea salt, black seed, pepper, and more. When buying rice cakes, pay attention to the brand and quality.
Rice cakes are a significant source of sodium
Rice cakes contain about 20 to 75 mg of sodium per piece. This means they can contribute to daily sodium intake, which is important for blood pressure and heart health. The American Heart Association recommends a daily sodium intake of 1500 to 2300 mg. One rice cake provides about 5% of this amount. If you are concerned about salt intake, choose low-sodium rice cakes.
Advantages | Disadvantages |
|---|---|
Rich source of fiber | High glycemic index |
Beneficial for liver health | Lack of significant nutrients |
Helps prevent constipation | High carbohydrate content |
Low in calories | Can raise blood sugar in diabetics |
Can be eaten with other foods |
Rice cakes alone lack nutrients, but you can enhance their nutritional value by adding healthy toppings. Pritchett suggests adding protein-rich items like peanut butter, cheese, tahini, date syrup, banana, strawberries, or other healthy snacks. For healthy fats, avocado is a good choice.
Peanut butter and banana (or any sliced fruit)
Almond butter or other nut butters, plain or with honey
Avocado with freshly ground pepper
Sliced boiled egg
Cottage cheese
Hummus and sliced peppers (or other favorite veggies)
Basil pesto and grilled chicken pieces
Pasta sauce with mozzarella and fresh basil
Tuna and avocado
Look for rice cakes made from brown rice and whole grains.
Check sugar content carefully. If you have high blood pressure, choose low-sodium options.
Avoid rice cakes with artificial colors, flavors, and preservatives.
Do not overdo toppings; for example, pairing rice cakes with Nutella can counteract weight loss efforts and cause weight gain.
