Rice cakes are a common sight on supermarket shelves, often neatly displayed for shoppers. Why? They are small, fast to eat, and convenient to hold. It appears that fitness enthusiasts and snack lovers are fans of the products.
It’s not just the crunch. They are also low in calories, which is important to those who are on a diet. They are gluten-free as well, which means that people with food intolerances can consume them. Some eat them plain. Others dip them in peanut butter or hummus to enhance the taste and also include protein.
But should we assume they are as healthy as they seem? Some people refer to them as the perfect snack, but that title might be a little misleading. Sure, they’re convenient. However, convenience does not always equal healthy eating.
If you are a fan, you might be interested in the facts. Are they the best choice for your health? Or are there better snacks that are less obvious? Read on to discover whether rice cakes live up to the hype—or whether they’re more of a pile of dust when examined more closely.
What Are Rice Cakes?
Rice cakes are simple snacks made from puffed rice that’s pressed into round shapes. They’re light, dry, and crunchy. You’ve probably seen them in plain form, but they also come in flavors like caramel, chocolate, or even cheese.
They’ve been around for decades, but today, they’re a big hit in the health world. There are two main types: white rice cakes and brown rice cakes. White rice cakes are made from polished rice, which means they’re lower in fiber. Brown rice cakes, on the other hand, use whole grains and pack more nutrients.
Compared to bread or crackers, rice cakes are seen as lighter. They don’t feel as heavy in your stomach, which is why people like them for snacking. They’re also shelf-stable and don’t spoil quickly, making them easy to store.
Still, not all rice cakes are equal. The flavored ones often have added sugar or salt. While they taste better, they can take away from the “healthy” vibe rice cakes are known for. Knowing what’s in them is key to making a good choice for your body.
Nutritional Value of Rice Cakes
Rice cakes are often seen as a healthy snack, but it is important to check the numbers to understand what they offer. A basic, unsalted brown rice cake typically contains:
- Calories: 35
- Carbohydrates: 7.3 grams
- Protein: 0.7 grams
- Fiber: 0.4 grams
- Manganese: 0.3 milligrams (about 15% of daily needs)
- Niacin (Vitamin B3): 0.7 milligrams
- Phosphorus: 32.4 milligrams
- Magnesium: 11.8 milligrams
- Selenium: 2.2 micrograms
Why Brown Rice Cakes are Better for You
The kind of rice used in rice cakes has a very big influence. Brown rice is said to be healthier because the bran and germ layers of the grain are retained. These layers are rich in nutrients such as:
- Protein and Healthy Fats: Brown rice is richer in protein and healthy fats than white rice.
- Vitamins and Minerals: Brown rice contains more of the nutrients such as magnesium, manganese and B vitamins which are usually removed during the refining process.
To be more healthier, go for rice cakes that are made from whole brown rice. These are richer in fiber, vitamins and minerals than the rice made from the white refined rice.
The Disadvantages of White Rice Cakes
Not all rice cakes offer the same benefits. Rice cakes made from white rice are refined, meaning they lose most of their nutrients. As a result, they are mostly empty carbs, providing quick energy without much nutrition.
- Low Fiber: White rice cakes are not very rich in fiber and hence you will not be full for long.
- Nutrient Deficiency: Most of them are carbohydrates with little or no protein, fat, or vitamins.
Moderation is Important
Although brown rice cakes are healthier than the other types of rice cakes, they should not be the primary thing that you consume. They are very low in calorie content and this means that you can easily take more than you require to be satisfied. To make them more filling and nutritious, top them with options like:
- Avocado or hummus as a source of healthy fats
- Nut butter for added protein
- Sliced fruits for the natural sweetener and added vitamins
Health Benefits of Rice Cakes
Rice cakes are not just light foods; they have some benefits that come with them when taken appropriately. Let’s break down why they’ve earned a spot in many diets:
1. Low-Calorie Option
They come at only 35 calories per cake, making them ideal for anyone who is on a strict diet. Whether it be for portion control or a low-fat snack, rice cakes are perfect without making you feel guilty about the fats or sugars that come with them.
2. Gluten-Free
Rice cakes are naturally gluten-free, making them safe for those with celiac disease or gluten sensitivity. They’re a simple, worry-free snack for people avoiding wheat or gluten-heavy products.
3. Quick Energy Boost
Because they are mostly carbs, rice cakes are ideal for a quick boost. They can give you the energy you require without making you feel like you are dragging your feet, which is why athletes will use them before a workout.
4. Easy on the Stomach
Rice cakes are not hard on the stomach. These are suitable for those who have tummy issues or anyone who is coming out of an illness since they are tasteless and light on the stomach.
5. Customizable
Their taste is simple and might not be appealing to many people, but that is the best thing that could ever happen. You can top them with endless healthy options, like:
- Almond butter and bananas for a twist of sweetness.
- Cottage cheese and tomatoes for a little bit of taste.
- Avocado and chili flakes for the creamy and spicy affair.
6. Convenient and Long-Lasting
Rice cakes do not perish easily and can be easily transported. They are useful in that they are portable and can be carried in a bag without the need for cold storage, whether at work, while traveling or doing other chores.
7. Minimal Ingredients
The majority of rice cakes are made with only two components: rice and, at most, a dash of salt. This makes them a cleaner food compared to processed snacks filled with artificial preservatives.
Drawbacks and Myths About Rice Cakes
As much as rice cakes have their benefits, there are some things you should know before you make them your go-to snack. Not all claims about rice cakes are true, and eating too many of them can have some downsides. Let’s clear up a few myths and talk about the drawbacks.
1. Low in Protein
Despite being touted as a “healthy” snack, rice cakes are low in protein. A plain rice cake has only about 0.7 grams of protein, which isn’t enough to support muscle growth or keep you full for long. Protein helps with satiety, so if you’re eating rice cakes as a meal replacement, you’ll likely be hungry soon after.
2. Not Filling Enough
Rice cakes can leave you feeling hungry again shortly after eating them. That’s because they’re mostly carbs and very low in fat and protein. Without these other macronutrients to keep you full, you might end up snacking more often, which can lead to overeating and potentially weight gain.
3. High Glycemic Index
Rice cakes have a high glycemic index (GI), meaning they can cause a quick spike in your blood sugar levels. This might give you a burst of energy, but it can also lead to a crash later. For people with diabetes or those trying to maintain stable energy levels, this could be a concern.
4. Empty Calories in Flavored Varieties
The flavored rice cakes may taste great, but many of them come with added sugars, salt, and preservatives. These extra ingredients can turn a seemingly healthy snack into a less-than-ideal choice. If you opt for flavored rice cakes, always check the label to avoid hidden sugars and sodium.
5. Not a Superfood
Many people overestimate rice cakes as a “superfood” or a miracle snack. In reality, they’re just a simple, light snack. They don’t offer the same level of nutrients that other whole foods, like vegetables or nuts, do. Don’t rely on them to provide all the nutrients your body needs.
6. May Not Suit All Diets
While rice cakes are gluten-free, they’re still high in carbs, which may not fit into low-carb or ketogenic diets. If you’re following a specific diet plan, be mindful of how rice cakes fit into your nutritional goals.
How to Make Rice Cakes Healthier
Rice cakes can be a great base for a healthy snack if you know how to pair them with the right toppings. Since rice cakes themselves are light on nutrients, the key is to get creative with what you add. Here are some tips to make your rice cakes even better for your health:
1. Add Protein for Satiety
As we mentioned earlier, rice cakes are low in protein, so adding a source of protein can help keep you fuller longer. Consider topping your rice cake with:
- Peanut or almond butter: Rich in protein and healthy fats.
- Greek yogurt: Full of protein and probiotics, great for digestion.
- Hard-boiled egg: A simple, portable protein source.
- Cottage cheese: A low-fat option that adds protein and calcium.
2. Top with Healthy Fats
Healthy fats help you feel satisfied and are crucial for overall health. Choose toppings like:
- Avocado: Packed with heart-healthy fats, fiber, and vitamins.
- Nut butters: Full of healthy fats and protein, perfect for a balanced snack.
- Olive oil drizzle: Adds healthy monounsaturated fats.
3. Boost Fiber with Fruits and Veggies
Fiber is essential for digestion and helps keep you full. Add fiber-packed toppings like:
- Banana slices: Rich in potassium and fiber.
- Tomato slices and spinach: Low in calories but high in vitamins and minerals.
- Berries: Blueberries, strawberries, or raspberries are antioxidants, fiber-rich, and low in sugar.
4. Go for Natural Sweeteners
If you like your rice cakes on the sweeter side, skip the processed sugars and go for natural sweeteners. Consider:
- Honey or maple syrup: A drizzle can add natural sweetness without the added chemicals.
- Cinnamon: A flavorful way to add sweetness without extra sugar.
- Cocoa powder: For a chocolatey twist that’s low in calories.
5. Experiment with Savory Toppings
Rice cakes don’t have to be sweet to be tasty. Try savory combinations like:
- Hummus and cucumber: Light and refreshing with healthy fats.
- Sliced turkey or chicken: Lean protein that pairs well with a rice cake.
- Sautéed mushrooms and garlic: A flavorful, nutritious topping.
6. Add Superfoods for Extra Nutrition
Superfoods like chia seeds, flaxseeds, and chia jam can enhance the nutritional value of your rice cakes. These tiny powerhouses provide:
- Omega-3 fatty acids for heart health.
- Fiber for digestion and fullness.
- Antioxidants for boosting immunity.
Last Words
Rice cakes can be as healthy as you make them. By adding the right toppings, you turn them into a balanced, satisfying snack that nourishes your body. Keep experimenting to find your favorite combos, and you’ll soon see rice cakes in a whole new light!
FAQs About Rice Cakes Nutrition
Here are some frequently asked questions to help clear up any confusion and give you the info you need to make informed choices.
Are rice cakes gluten-free?
Yes, rice cakes are typically gluten-free. Always check the label for added ingredients.
Can rice cakes help with weight loss?
Rice cakes aren’t high in fiber, especially white rice ones. Brown rice cakes offer more fiber. Pair with high-fiber foods for added benefits.
Are rice cakes a healthy snack for kids?
Rice cakes can be a healthy snack for kids, especially whole-grain or brown rice varieties. Add toppings like nut butter, cheese, or fruit for more nutrition.
Can I eat rice cakes on a keto diet?
Rice cakes aren’t suitable for a strict keto diet due to their high carb content. Opt for keto-friendly snacks like cheese crisps or nuts.
How many rice cakes can I eat in one sitting?
The number of rice cakes depends on your diet. Aim for 1-2 with healthy toppings. Avoid overeating to maintain portion control.
Are rice cakes healthy for weight loss?
Rice cakes are low in calories, making them a good option for weight loss. However, they’re low in protein and fiber, so pair them with healthy toppings to make them more filling.
How many calories are in 100 grams of rice cakes?
100 grams of plain rice cakes typically contain around 387 calories. Keep in mind that toppings can add extra calories.
Why do bodybuilders eat rice cakes?
Bodybuilders eat rice cakes because they’re a quick source of carbs that provide energy before or after workouts. They’re light and easy to digest.
