Are Rice Cakes Healthy?

Rice cakes might be a healthy snack for weight loss if you opt for plain brown rice cakes, a source of filling fiber, minerals, and vitamins. In contrast, flavored rice cakes made of refined grains, like white rice, often contain "empty calories" that lack beneficial nutrients.

Learn about the possible benefits, nutrition, and risks of rice cakes and some snack ideas for enjoying them.

Are Easy To Digest

Rice, including plain brown rice cakes, is easy to digest as it's a low-FODMAP food.

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, all of which are carbs. The body absorbs FODMAPs poorly during digestion. For some people, FODMAPS may result in bloating, cramps, gas, and pain.

Brown rice is naturally gluten-free, so people who cannot digest gluten can safely eat plain brown rice.

Are a Source of Antioxidants

Research has found that brown rice contains various phenolic compounds, a group of antioxidants in citrus fruits and tea. Antioxidants protect against cell damage from free radicals, or harmful substances that may raise chronic disease risk and promote premature aging.

Phenolic compounds help protect your cells from damage that increases the risk of chronic diseases like:

• Cancer
• Heart disease
• Obesity
• Type 2 diabetes

Of note: The process of puffing rice, as for rice cakes, may lower the antioxidant properties of brown rice. A study published in 2016 found that puffed rice had significantly lower antioxidants than raw rice samples.

Can Help Manage Your Weight

Rice cakes help you maintain a healthy weight if you use them to replace high-calorie, high-carb foods.

For example, swapping one plain bagel with two plain brown rice cakes can cut out 230 calories and 45 grams of carbs. Making that switch helps reduce your calorie intake, helping you manage your weight.

May Regulate Blood Sugar

Some evidence suggests that whole grains like brown rice control post-meal blood sugar levels in people with diabetes. Whole grains help prevent type 2 diabetes by regulating your blood sugar. Whole grains contain high amounts of fiber. The body cannot break down and absorb fiber for energy. As a result, fiber does not spike your blood sugar like refined grains.

Of note: Research has looked at the fiber content in brown rice rather than that in brown rice cakes. Brown rice cakes have less fiber, nearly 0.38 grams, than a one-cup serving of cooked brown rice, which has about 3.23 grams.

Whole-grain brown rice cakes will likely raise blood sugar levels if consumed alone. Add a glass of milk, apples, grapefruit, or yogurt to the side of your brown rice cakes to balance your blood sugar.

Fiber from whole grains feeds the good bacteria in your gut, like Lactobacillus and Bifidobacterium. Research has linked some good bacteria to diabetes and obesity prevention.

Nutrition of Rice Cakes

The nutrition of rice cakes varies depending on the rice cake you buy. For example, you can find rice cakes in various flavors like apple cinnamon, caramel corn, chocolate, and white cheddar. Those flavors contain added ingredients that raise their sodium or sugar content. Checking the label for the specific brand of rice cakes you purchase is essential since portion sizes vary.

Here are the nutrients in one small, plain brown rice cake, which is about nine grams:

• Calories: 34.8
• Fat: 0.252g
• Sodium: 2.34mg
• Carbohydrates: 7.34g
• Fiber: 0.378g
• Added sugars: 0.079g
  
• Protein: 0.738g

Brown rice cakes are a source of manganese and niacin. Manganese is a mineral that aids your immune system, 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.

Risks of Rice Cakes

Rice cakes may spike your blood sugar if you consume ones made of refined grains, like white rice, which has a high glycemic index (GI). GI measures how fast your blood sugar rises after consuming carbs. High-GI foods spike your blood sugar quickly.

Of note: You do not need to avoid white rice cakes entirely. Pairing high-GI foods like white rice cakes with healthy fats (e.g., avocado) or lean proteins (e.g., almond butter) helps balance your blood sugar.

Refined grains are often high in fat, sodium, and sugar and do not have the antioxidants, fiber, minerals, and vitamins in whole grains. Excess sugar may increase the risk of diabetes and obesity.

Tips for Consuming Rice Cakes

The healthiness of a rice cake depends on its composition and size. Generally, avoiding flavored rice cakes with high amounts of artificial ingredients, sodium, and sugar is best.

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 nutrients. Excess added sugar may raise the risk of diabetes, obesity, and tooth decay.
• Limit white rice cakes: Brown rice cakes are a source of whole grains, which have B vitamins, fiber, and magnesium. In contrast, white rice cakes are refined grains, in which the manufacturing process strips the grain of its nutrients. White rice cakes typically have less fiber and more calories than brown rice cakes.
  
• Opt for thin rice cakes: You might opt for thin rice cakes to control your portion sizes if you want to lose weight. Some brands offer thin rice cakes with fewer calories than one small, plain brown rice cake. Reducing your calorie intake is integral to losing weight.

Eating rice cakes every day may not be healthy if you only consume ones made of refined grains, like white rice, that are high in added sugar. You may be able to add plain brown rice cakes, paired with healthy fats and lean proteins, to a balanced diet and increase your fiber intake.

7 Snack Ideas

In many grocery stores, you can find brown rice cakes made with whole grains and without added ingredients. Plain brown rice cakes are typically healthier than flavored, high-calorie rice cakes.

Plain brown rice cakes do not have a strong flavor, but 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, or chocolate hummus topped with sliced berries
• Coconut butter—topped with chopped walnuts and dark chocolate shavings—or peanut butter dotted with raspberry preserves
• Hummus topped with veggies, like baby spinach, cucumber, and sliced tomatoes
• Mashed avocado sprinkled with sprouted pumpkin seeds
• Melted dark chocolate topped with pomegranate arils, or sliced figs
• Nut-based cheese like vegan ricotta—garnished with pepper, sliced tomatoes, and basil—or vegan pesto
• Olive tapenade

A Quick Review

Several varieties of rice cakes are available at grocery stores, and many contain added sugars and high amounts of carbs. Opt for plain brown rice cakes to reap possible benefits.

Plain brown rice cakes are easy to digest, may pack antioxidants that protect against free radical damage, and help regulate your blood sugar. You can top those rice cakes with savory or sweet options to make snacks that help you manage your weight.