Rice cakes might be a healthy snack for weight loss if you opt for plain brown rice cakes. They are naturally gluten-free, help lose and maintain weight, and can regulate blood sugar.
Brown rice cakes are a source of filling fiber, minerals, and vitamins. This type of rice cake has few calories. Flavored rice cakes made of refined grains, like caramel rice cakes, often contain "empty calories" that lack beneficial nutrients.
Rice, including plain brown rice cakes, is a low-FODMAP food that's easy to digest. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These carbohydrates are poorly absorbed during digestion.
FODMAPS may cause bloating, cramps, gas, and pain. Brown rice is naturally gluten-free, so those who cannot digest gluten can safely eat it.
2. Help Manage Weight
Rice cakes can help you maintain weight if you use them to replace high-calorie, high-carbohydrate foods. Swapping one plain bagel with two plain brown rice cakes can cut out 230 calories and 45 grams of carbohydrates. Making this switch helps reduce your calorie intake, which aids in weight loss and maintenance.
Some evidence suggests that whole grains like brown rice control post-meal blood sugar levels in people with diabetes. Whole grains also help regulate blood sugar to prevent type 2 diabetes.They contain high amounts of fiber. The body cannot break down and absorb fiber for energy, so it does not spike your blood sugar like refined grains.
Research has found that brown rice cakes have less fiber, nearly 0.4 grams, than a 1-cup serving of cooked brown rice, which has about 3.2 grams. Whole-grain brown rice cakes will likely raise your blood sugar if you consume them alone. Add a glass of milk, apples, grapefruit, or yogurt to the side to balance blood sugar.
4. Provide Antioxidants
Research has found that brown rice contains various phenolic compounds. This group of antioxidants is often found in citrus fruits and tea. Antioxidants protect against cell damage from free radicals. These unstable atoms may raise the risk of disease and promote premature aging.
Phenolic compounds help protect your cells from damage that increases the risk of diseases like:
- Cancer
- Cataracts, which causes vision loss
- Cognitive impairment
- Heart disease
- Type 2 diabetes
The process of puffing rice, as for rice cakes, may lower the antioxidant properties of brown rice. One study found that puffed rice had significantly lower antioxidants than raw rice samples.
Brown rice cakes are a source of manganese and niacin. Manganese is a mineral that aids immune function, helps produce collagen, and supports strong bones. Niacin is a B vitamin that helps convert food into fuel for your body. Other trace amounts of minerals in brown rice include magnesium and zinc.
Nutrition of Rice Cakes
The nutrition of rice cakes depends on the rice cake you buy. Here are the nutrients in one small, plain brown rice cake, which is about 9 grams:
- Calories: 34.8
- Fat: 0.3 grams (g), or 0.4% of the Daily Value (DV)
- Sodium: 2.3 milligrams (mg), or 0.1% of the DV
- Carbohydrates: 7.3 g, or 2.7% of the DV
- Fiber: 0.4 g, or 1.4% of the DV
- Added sugars: 0.1 g, or 0.2% of the DV
- Protein: 0.7, or 1.4% of the DV
You can find rice cakes in various flavors, such as apple cinnamon, caramel corn, chocolate, and white cheddar. These flavors contain ingredients that raise their sodium and added sugar content. Check the label for the specific brand of rice cakes you purchase.
Rice cakes may spike your blood sugar if you consume ones made of refined grains. White rice has a high glycemic index (GI). GI measures how fast your blood sugar rises after consuming carbohydrates. High-GI foods spike your blood sugar quickly.
You do not need to avoid white rice cakes entirely. To balance blood sugar, pair high-GI foods like white rice cakes with healthy fats like avocado or lean proteins like almond butter.
Refined grains are often high in fat, sodium, and added sugar. Too much added sugar may increase the risk of diabetes, obesity, and tooth decay. Refined grains also do not have the antioxidants, fiber, minerals, and vitamins found in whole grains.
Tips for Consuming Rice Cakes
The healthiness of a rice cake depends on its composition and size. Here are some tips for consuming rice cakes:
- Avoid added sugar: Plain brown rice cakes generally have less added sugar than flavored varieties, such as caramel rice cakes. Rice cakes with added sugar have "empty calories," which lack fiber, minerals, and vitamins.
- Limit white rice cakes:Brown rice cakes are a source of whole grains, which have B vitamins, fiber, and magnesium. White rice cakes are refined grains. The manufacturing process strips the grain of its nutrients. These rice cakes typically have less fiber and more calories than brown rice cakes.
- Opt for thin rice cakes: Some brands offer thin rice cakes with fewer calories than one small, plain brown rice cake. A reduced calorie intake can be important for weight loss and maintenance.
Eating rice cakes every day may not be healthy if you only consume ones made of refined grains, like white rice. You may add plain brown rice cakes, paired with healthy fats and lean proteins, to a balanced diet and increase your fiber intake.
Snack Ideas
Plain brown rice cakes do not have a strong flavor. You may find they have a slightly nutty taste that goes well with toppings like:
- Almond or cashew butter topped with banana slices and dusted with cinnamon
- Coconut butter topped with chopped walnuts and dark chocolate shavings
- Hummus topped with veggies, like baby spinach, cucumber, and sliced tomatoes
- Mashed avocado sprinkled with sprouted pumpkin seeds
Several varieties of rice cakes are available at grocery stores. Many contain added sugars and high amounts of carbohydrates. Opt for plain brown rice cakes to reap possible benefits.
Plain brown rice cakes are easy to digest, pack antioxidants that protect against cell damage, and regulate your blood sugar. You can top these rice cakes with savory or sweet options to make snacks that help you manage your weight.