Is rice cake good for health? Nutrition, calories of rice cakes

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Rice cakes are known as a healthy snack and are popular among all ages. However, the health effects of this cake are still not clearly supported by the evidence. Rice cakes are low in calories and gluten free. This article looks at the nutrition and health effects of rice cakes.

1. Rice cakes

Rice cakes , are considered popular snacks with low fat content , but you may be wondering if you should eat them or not and is it good to eat rice cakes ? Made from the main ingredient of puffed rice pressed together into a cake, rice cakes are often eaten as a low-calorie substitute for bread and crackers.
While there are a variety of flavors available that can be added to rice cakes, the most basic to mention is salt.
Rice cakes have quite a low nutrient content. One brown rice cake provides:
Calories: 35 grams Carb: 7.3 grams Fiber: 0.4 grams Protein: 0.7 grams Fat: 0.3 grams Niacin: 4% of the reference Daily Intake (RDI) Magnesium: 3% RDI Phosphorus: 3% RDI Manganese: 17% RDI In addition, the nutritional composition of rice cakes also contains minimal amounts of vitamin E, riboflavin, vitamin B6, pantothenic acid, iron , potassium, zinc, copper and selenium. The sodium content of rice cakes will depend on whether they are salted or not.
Plus, the process of washing rice - as used to make rice cakes - has been shown to reduce the antioxidant content of rice.
Remember, however, that this nutritional information is for plain rice cakes only. Flavored rice cakes often contain added sugar and other ingredients to give the rice cake its distinctive flavor.

2. Rice cakes are quite low in calories

One rice cake (9 grams) contains about 35 calories but mostly carbs. So, is eating rice cake fat? Most people eat rice cakes instead of bread or crackers, both bread and crackers can contain more calories. For example, when eating a slice (28 grams) of whole-wheat bread, the calorie content will be higher than that of rice cakes, and the content of whole-wheat bread contains 69 calories. Therefore, when you replace two slices of bread with two rice cakes, you will save 68 calories. Are these grounds convincing enough: Eating rice cakes can lose weight?
However, by eating rice cakes more often you will also be missing out on 3 grams of fiber and various nutrients. In addition, two rice cakes also provide only about 18 grams of food, less than 56 grams for two slices of bread. In essence, the difference in calories may just be because you're eating less food.
In fact, by the gram, rice cakes have more calories - about 210 calories in a 56-gram serving, compared with 138 calories for whole-wheat bread.
Likewise, 28 grams of whole-wheat crackers have about 124 calories. If you replace them with the same amount of rice cakes - three rice cakes, or 27 grams - you will consume 105 calories - then you will only save 19 calories.
You may feel like you're eating more because the air in the rice cakes helps you feel full, but the calorie savings by changing the option of swapping rice cakes for bread or crackers are minimal and so You may be lacking fiber and other important nutrients.

3. Rice cakes have an effect on health

Rice cakes can have both positive and negative effects on health. Here are a few examples of this:
3.1. Some types of rice cakes contain whole grains Rice cakes are usually made with ingredients from whole grain brown rice. Diets high in whole grains have been shown to reduce the risk of chronic diseases.
A study of 360,000 people found that those who consumed the most whole grains - such as brown rice - had a 17% lower risk of all-cause mortality than those who ate the fewest whole grains. most seeds.
In addition, the use and consumption of whole grains is associated with a reduced risk of type 2 diabetes and obesity.
However, not all rice cakes on the market use whole grains, so when you are choosing a rice cake product, look for the term whole grain brown rice on the label to make sure you are buying the right kind of rice cakes that you need.
3.2. Most rice cakes are gluten-free. Rice cakes are made from only rice, so the ingredients of the rice cakes will be gluten-free. Some include barley, kamut, or other gluten-containing grains, so be sure to read labels carefully if you have celiac disease or gluten intolerance.
Additionally, rice cakes are now widely available, making them a convenient gluten-free option at home. If you find yourself wanting to opt for gluten-free ready-to-eat foods, then rice cakes can be your choice as rice cakes are found in all mainstream grocery stores.
3.3. May raise blood sugar Rice cakes can increase the blood sugar content of the body. The glycemic index (GI) is a measure of how quickly a food raises your blood sugar. Puffed rice cakes have a GI of more than 70 - considered high on the glycemic index. While some reports suggest that rice cakes may have a GI score as high as 91, there are no scientific publications to support this number.

They're mostly carbs, though, with very little protein and fiber to slow the effects of these carbs on your blood sugar.
Using rice cakes as a whole serving without healthy food substitutes can increase your blood sugar and insulin levels. To reduce the effect of rice cakes when you use them on your blood sugar, combine rice cakes with foods rich in protein, such as: meat, cheese, hummus or nut butter, and you can also get extra fiber in the form of fruits or vegetables.

4. How to add rice cakes to your diet

Rice cakes are low in calories, and so are the fiber and protein in rice cakes. Most of the calories come from carbs. Combining rice cakes with protein and fiber can balance out their potential impact on your blood sugar. You can try pairing rice cakes with:
Hummus, sliced ​​cucumber and tomato Cream cheese, smoked salmon with sliced ​​cucumber Peanut butter and sliced ​​banana Almond butter and sliced ​​strawberries Guacamole and sliced ​​cheese Sliced ​​turkey and tomatoes White beans and beets Tuna and celery salad Mashed avocado and one egg Tomatoes, basil and mozzarella Cheese rice cakes can be lower in calories than bread but the fiber content in rice cakes will also be less, and the same with other important nutrients. Whole-grain brown rice may offer slightly more health benefits, but this gluten-free food still has the potential to spike your blood sugar. To balance the effects of rice cakes on the body, it is best to combine rice cakes with foods high in protein and fiber. Rice cakes may be a popular diet food, but there's no real benefit to eating them if you don't like them.

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Reference source: healthline.com