Ricecakes

Hello Fitfam!

Today I am talking about rice-cakes as there are so many different opinions out there. Some say they are super healthy while others say they are not. But which opinion is accurate about rice-cakes?

First of all Rice-cakes are 90s dieting-darlings as it was commonly thought that they are low in fat and calories which would give you a nice crunch with few calories. BUT they won't supply you with huge amounts of vitamins nor minerals. Plus, there are new flavored varieties which have the disadvantage of containing sugar and salt. They are fine for a treat, in moderation, but they won't give your body any nutrition.

Let's have a look at the nutritional values of rice cakes:

• Calories & Fat:

As you may know, rice-cakes are made of blended plain, rye corn and sesame seed. Normally 1 rice-cake has about 69-71 calories, less than 1 gram of total fat while non of it is saturated fat. If you find yourself in a diet and you want to fill yourself up with few calories, go ahead. 

• Fiber:

Men should actually eat between 30 to 38 grams of fiber each day as women need 21 to 25 grams per day. To give you an idea, one rice-cake only contains about 0.5 to 1 gram of fiber, which actually also depends on which grains have been used. So the grains added in rice-cakes only give a small amount of fiber to your diet. When you get enough fiber in your diet, sou are less likely to have digestive problems or constipation. Plenty of fiber is also associated with a lower risk of developing diabetes or cardiovascular disease.

• Nutrients:

A rice-cake supplies iron, which is a mineral your body needs to produce healthy red blood cells, it also supports your immune system and normal cell division. For men the recommended intake would be about 8 mg of iron per day as for women 18mg per day. A rye rice-cake only contains about 0.32mg , other grain blends of rice-cakes only contain between 0.21-0.28 mg. Plus, they supply very tiny amount of zinc and magnesium while the sodium content for rice-cakes is between 20 to 59 mg per serving. 

• Tips:

If you eat rice-cakes, use them as a base for a healthy snack or meal. You can top your rice-cakes with guacamole and fresh tomato slices, with peanut-butter, honey, or even hummus if you want a high-fiber snack. For a protein-rich and more filling meal or snack you can even add some chicken with low-sodium bbq sauce. Personally , I like to top my rice-cakes with cottage chese and fresh fruits to get a healthy dose of calcium, vitamin C and potassium.