Rice cakes

Healthy Snacking: How Do Rice Cakes Fit In?

TL;DR

Rice cakes are low in calories but lack essential nutrients, protein, and fibre. Their high glycaemic index can cause blood sugar spikes, but pairing them with healthy fats and protein improves their nutritional value. Opt for whole grain varieties and avoid flavoured options with added sugars. While they can be part of a balanced diet, they shouldn’t be relied on as a primary snack.
Table of Contents

Rice cakes have emerged as a popular go-to snack, especially for those pursuing healthy eating. These light and crispy delights are often seen as a low-calorie alternative to heavier snack choices, but what’s hidden beneath their seemingly harmless surface? It’s essential to examine their nutritional profile and health implications to determine how they fit into a balanced diet.

Nutritional Profile of Rice Cakes

Rice cakes are a popular snack primarily due to their low-calorie content. Each serving of two standard-sized brown rice cakes contains about 70 calories, providing 1.5g of protein, 0.6g of fat, and 14g of carbohydrates.

Despite these low calories, rice cakes offer minimal essential nutrients, with small amounts of potassium and magnesium. The high heat processing they undergo significantly reduces their nutrient content, especially antioxidants.

Carbohydrate content

Rice cakes are primarily composed of carbohydrates, often derived from processed white rice. This makes them a source of mostly empty calories, with 7.3g of carbohydrates per cake. Their high glycaemic index and lack of fibre or protein can lead to rapid increases in blood sugar levels.

Rice cakes
Rice cakes are high in carbs, low in fibre and protein, causing blood sugar spikes if overeaten.

Consuming multiple rice cakes without careful portioning can contribute significantly to carbohydrate intake, similar to eating several slices of bread.

Glycaemic index

Rice cakes score between 70 and 90 on the glycaemic index, indicating they can rapidly increase blood glucose levels. While this might be useful for quick energy post-exercise, it is not ideal for those managing diabetes or avoiding sugar crashes.

To balance their high GI, consider pairing them with proteins like hummus or nut butter to stabilise blood sugar levels.

Vitamins and minerals

Though rice cakes are low in calories, they offer minimal vitamins and minerals, resulting in low nutritional density. Plain rice cakes have less than 0.5g of fibre and 0.6g of protein, detracting from their nutrient value.

Brown rice cakes are slightly richer in nutrients like B vitamins and magnesium compared to their white counterparts. However, flavoured varieties often contain added sugars and artificial ingredients, further reducing their nutritional profile.

Health Benefits of Rice Cakes

Rice cakes are a popular snack that offer a convenient, portable option for satisfying cravings without the guilt. When paired with nutritious toppings like nut butter or hummus, they can provide additional protein and healthy fats. While they may have a high glycaemic index, combining them with protein-rich foods can help stabilise blood sugar levels.

Brown rice cakes, made from whole grains, contribute to a healthier diet and can support fibre intake, although their fibre content is relatively low.

Low in calories

A single plain rice cake typically contains between 30-35 calories, making it an excellent choice for those aiming to lose or maintain weight.

They are also a flexible option for weight-conscious individuals who can add calorie-friendly toppings like almond butter or cream cheese. Rice cakes provide a healthier crunch compared to many snack foods such as potato chips, serving as a low-calorie alternative to bread, crackers, and chips.

Gluten-free option

Rice cakes made solely from rice are naturally gluten-free, catering to those with coeliac disease or gluten sensitivities. It is important to cheque labels, as some varieties may incorporate gluten-containing grains like barley.

Widely available and convenient, rice cakes make for a lower-carb, lower-calorie option compared to traditional gluten-containing snacks such as bread and crackers. Choosing those made with whole grain brown rice can enhance their nutritional value while keeping them gluten-free.

Health Drawbacks of Rice Cakes

Rice cakes are primarily made from refined white rice, which results in a minimal nutrient profile lacking essential vitamins, minerals, and fibre.

Their high glycaemic index, ranging from 70 to 90, can lead to rapid spikes and drops in blood sugar levels, causing hunger and cravings shortly after consumption. While low in calories, rice cakes’ quick digestion can contribute to weight gain if eaten frequently or paired with high-carb toppings.

Lack of protein

Rice cakes are low in protein, which reduces their ability to provide a feeling of fullness. This can lead to increased hunger and the temptation to snack more. To balance their effects on blood sugar levels, it is beneficial to pair rice cakes with protein sources like nut butter or hummus. This combination can enhance their nutritional value and help maintain satisfaction longer.

A protein-containing diet positively affects the glycemia response, and it is recommended that individuals consume protein alongside carbohydrates to achieve better glycemia control.

B. Basturk et al. (2021)

Added sugars in flavoured rice cakes

Flavoured rice cakes, such as chocolate and caramel varieties, often contain 3 to 5 grams of added sugar per cake. Eating just a few can significantly impact your daily sugar intake.

The USDA recommends limiting added sugar to no more than 10 teaspoons per day. Flavoured rice cakes are often considered to provide empty calories, lacking essential nutrients, so it’s important to read nutrition labels carefully for sugar content.

Rice Cakes in Diets

Rice cakes are a popular snack choice due to their low-calorie content, generally ranging from 60 to 70 calories per cake. They are naturally gluten-free and can be appealing for those managing their weight. However, they are low in essential nutrients, fibre, and protein, which are important for satiety and balanced nutrition. Rice cakes have a high glycaemic index, approximately 70 to 90, leading to rapid blood sugar spikes that may not be ideal for those with diabetes or insulin sensitivity.

To improve their nutritional value, rice cakes can be paired with nutrient-dense toppings like almond butter, avocado, or hummus. These combinations can help stabilise blood sugar levels and provide additional nutritional benefits. Although they are a safe and allergen-friendly snack, one should be wary of rice cakes with added sugars and salts, which can affect their healthiness.

Can rice cakes fit into low-carb diets?

Rice cakes are low-energy-density foods, allowing for larger consumption with fewer calories, which is beneficial for low-carb diets. A plain, unsalted brown rice cake offers about 34.8 calories and 7.3 grams of carbs, making it a relatively low-calorie snack option. However, caution should be exercised with flavoured varieties, as they might contain added sugars and salt.

Two standard-sized brown rice cakes provide approximately 14 grams of carbohydrates, fitting within the criteria for low-carb snacks. They are also low in fat and free from gluten, nuts, and soy, making them versatile for various dietary preferences.

The role of rice cakes in ketogenic diets

In ketogenic diets, rice cakes offer a low-calorie and low-fat snack but can be problematic due to their high carbohydrate content. Their high glycaemic index can cause quick spikes in blood sugar levels, which may not align with ketogenic dietary goals focusing on low-carb intake.

While rice cakes are gluten-free and allergen-friendly, their lack of fibre and protein may not support the satiety needed in a ketogenic diet. To potentially include rice cakes, they can be enhanced with nutrient-dense toppings like nut butters or avocado, keeping in mind the overall carb limits.

Enhancing Rice Cakes

Rice cakes are a popular snack known for being low in calories. However, they lack essential nutrients. To make rice cakes a healthier snack option, consider adding nutrient-rich toppings that enhance their nutritional profile. Pairing them with healthy fats and proteins can improve satiety and nutritional benefits.

Healthier Topping Ideas

Enhance plain rice cakes by topping them with avocado, which adds healthy fats and fibre. This simple addition can turn a rice cake into a more satisfying and filling snack. Another option is to spread hummus on rice cakes and top with sliced cucumbers, tomatoes, or bell peppers to boost their nutrient and fibre content. Choosing whole-grain varieties and topping them with natural ingredients like honey or cinnamon can help you avoid added sugars and artificial flavours.

Pairing Rice Cakes with Proteins

To balance the potential blood sugar spike from rice cakes, pair them with protein-rich foods like peanut butter or cottage cheese. Adding sliced turkey or tuna salad not only enhances the snack’s nutritional value but also helps stabilise blood sugar and control appetite.

Rice cakes with peanut butter
Pair rice cakes with protein-rich foods like peanut butter or cottage cheese to stabilise blood sugar.

For a savoury option, top rice cakes with smoked salmon or hard-boiled eggs to increase protein intake. Incorporating healthy fats like almond butter can further improve satiety and prolong energy levels.

Snack A Jacks is one of the most recognised brands in the rice cake market. The primary ingredients in rice cakes can vary by brand, affecting their nutritional profile.

White rice is commonly used, but some brands offer brown rice cakes with a “Whole-Grains” stamp, indicating more complex carbohydrates and fibre. Despite being marketed as low-fat, low-calorie snacks, not all rice cakes are equally healthy.

Comparison of Nutritional Values

Rice cakes are a low-calorie option, with about 70 calories for two brown rice cakes. They provide 1.5 grams of protein, 0.6 grams of fat, and 14 grams of carbohydrates, but have minimal fibre and essential nutrients.

Typically made from refined white rice, they have a high glycaemic index, which can lead to rapid blood sugar spikes. Brown rice cakes are a better choice for increased fibre and whole grain benefits.

Flavour Options

Rice cakes come in a range of flavours, including savoury options like sour cream and onion, cheddar, and buttered popcorn, as well as sweet choices like chocolate, apple cinnamon, and caramel.

These variations make for a crunchy snack that can be a lower-calorie alternative to potato chips. However, some flavoured rice cakes may contain added sugars and preservatives, so it’s essential to cheque labels for nutritional content and ingredient lists.

Rice Cakes vs. Other Snack Options

Rice cakes are a low-calorie choice, typically 30-35 calories per plain rice cake, making them appealing for weight control. Unlike many high-calorie snacks, rice cakes accommodate various dietary restrictions, being naturally gluten-free, nut-free, and vegan. They also come in diverse flavours and forms, including whole grain and miniature options, offering more variety than traditional snacks like chips or cookies.

For a better nutritional profile, it’s advised to pair rice cakes with protein and fibre-rich toppings like hummus, avocado, or nut butter. Plain rice cakes themselves may lack fibre, but these toppings can help stabilise blood sugar levels and enhance the health benefits of this popular snack.

Rice cakes vs. crackers

Compared to traditional crackers, rice cakes contain lower carbs and calories due to their puffed rice composition. Brown rice cakes are preferred over white rice as they offer slightly lower carbohydrate content. However, be cautious of flavoured varieties like apple cinnamon, which may include added sugars impacting carb intake.

Whole grain rice cakes provide small amounts of dietary fibre and essential nutrients like manganese and B vitamins. Their versatility as a base for both sweet and savoury toppings makes rice cakes a more adaptable choice than many conventional crackers.

Rice cakes vs. crisps

Rice cakes are generally lower in calories and carbs than crisps, presenting a lighter snack for those mindful of their caloric intake. Miniature savoury-flavoured rice cakes, when paired with healthy dips like yogurt or hummus, can serve as a lower-calorie alternative to traditional potato chips.

While offering a satisfying crunch similar to crisps, rice cakes usually lack fibre and essential nutrients compared to crisps made from seeds and whole grains. To maximise fibre and nutrient intake, opt for rice cakes made from whole grains like brown rice, making them a healthier option than crisps.

Dietitian Insights on Rice Cakes

Rice cakes are a popular snack due to their low-calorie content, typically ranging from 35 to 70 calories per cake. They offer a gluten-free option for individuals with gluten sensitivities. However, rice cakes are often criticised for lacking essential nutrients like protein, fibre, and vitamins.

The nutritional value varies; whole brown rice cakes provide slightly more nutrients compared to those made from white rice. Despite being convenient and low in calories, rice cakes can cause quick blood sugar spikes due to their high glycaemic index.

Portion Control

Opting for thin rice cakes or those available in portion-controlled packs can help manage portion sizes, which is essential for weight loss. Choosing plain brown rice cakes over refined options, combined with healthy fats and lean proteins, can contribute to a balanced diet while controlling calorie intake.

It’s crucial to avoid relying solely on rice cakes as a snack, as this might hinder weight loss goals. The focus should remain on portion control and selecting healthier snack combinations to support dietary objectives.

Enjoying Rice Cakes as Part of a Balanced Diet

While rice cakes offer a low-calorie option, they have limited protein and fibre. Pairing them with nutrient-dense toppings like nut butter, avocado, or hummus can enhance their nutritional profile and promote satiety.

These toppings can mitigate the potential for quick blood sugar spikes associated with rice cakes’ high glycaemic index.

As a gluten-free, allergen-friendly snack, rice cakes appeal to vegans and vegetarians seeking a crunchy, lower-calorie alternative to bread, making them a viable option for starting a weight loss programme.

References

B. Basturk et al. "Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals." Iranian Journal of Public Health, 50 (2021).
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Annie Hayes
Annie Hayes

Annie Hayes, PhD, CSCS, is a leading expert in sports nutrition and exercise physiology. She has over a decade of experience working with elite athletes and has published numerous articles on optimising performance through diet and training. Annie is also a certified strength and conditioning specialist and a passionate advocate for women's health in sports.

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