Rice Snack - Is It Useful Or Harmful?

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

According to health experts rice snacks (rice cookies, crackers, rice cakes) are not as healthy as you might think.

Rice biscuits are a staple on the menu of many of us, whether spread with hummus, nut butter, avocado or cheese. Looking at their list of ingredients, rice snacks At first glance, they look like a healthy choice for breakfast - made mostly with rice or rice flour.

But according to health experts rice cookies are not so healthyas we believe, for several reasons.

To understand why, first, let's look at what rice crackers are made of.

How to make crackers and snacks with rice?

Rice biscuits are made by applying high temperature and high pressure to the rice grains, which causes them to swell and form tightly, forming a popcorn-like texture, nutritionist Steph Lowe of Natural Nutritionist told HuffPost Australia.

Depending on the brand and type of rice snack, producers can also add flavors and preservatives.

Rice biscuits and rice cakes are highly processed and vary depending on the brand and the added ingredients such as flavors, salt and sugars and preservatives, explains nutritionist Fiona Tuck.

While rice cookies have a healthy profile, they are unfortunately not as nutritious as many of us think. Here are the two main reasons.

The rice snack is made from refined white rice

Photo: MabelAmber / pixabay.com

Most rice biscuits are made from white rice - White rice has removed the outer layers (husks, bran and germ), which also removes many of the nutrients and fiber. Compared to brown and red rice, white rice is considered a refined, high glycemic index (GI) and rich in carbohydrates.

Rice biscuits are usually low in sugar and fat and can be included in a healthy diet when eaten from time to time. However, they are not the healthy breakfast that many people consider it to be. They are usually made from refined white rice with very little fiber and protein, so their nutritional value is poor, Tuck explains. - Rice crackers have a high GI, which means that they raise blood sugar quickly, which is why they are not a smart choice for people with blood sugar imbalances, insulin resistance and weight loss.

Rice bites and snacks they may be low in calories, but according to health expert Kirsten Scott, relying only on rice biscuits for a supposedly healthy breakfast will not keep us in good shape and we are unlikely to lose any unnecessary weight. Good an alternative to rice snacks are healthier snacks like a vegetarian stick with hummus.

Rice snacks are a source of refined carbohydrates (which are quickly digested and converted into sugar), and are also sprinkled with salt and possibly sprayed with some artificial flavor.

Experts explain that instead of bringing you satiety and benefits, breakfast with rice cakes on an empty stomach can cause a spike in blood sugar, which will simply leave you feeling sluggish and craving more rice cakes.

It is important to note that the nutritional value of rice cookies also depends on what you eat them with. Do you eat them plain or garnished only with honey? Or are they part of a balanced diet or garnished with hummus, avocado and vegetables?

Consumption with walnut oil or hummus can increase food intake and slow down the release of sugar in the blood, says nutritionist Tuck.

How to choose the healthiest rice snacks?

This does not mean that all biscuits or crispy rice breads are unhealthy, but it is important to make the right choice when it comes to ingredients and nutritional value. Here's a guide to help you choose the healthiest options.

Photo: CassieThinking / pixabay.com

1. Avoid white rice biscuits

Generally speaking, white rice crackers contain refined carbohydrates, so avoid these and use darker-colored types that contain whole grains.

Avoid white biscuits, which often contain monosodium glutamate and artificial flavors. They can also be high in sodium, so it's important to read the labels carefully before eating them, Tuck said.

2. See the salt content

A lot rice crackers and crisps are high in sodium, which can cause problems such as high blood pressure.

It is very difficult to stop at just a few rice biscuits and therefore it is very easy to overdo it with too much sodium. As a guide, look for less than 120 mg of sodium per 100 g, experts explain.

More than 400 mg per 100 g is a high dose of sodium, and anything over 1000 mg per 100 g is very high. Our maximum daily sodium intake should be no more than 2300 mg per day (less than one teaspoon).

3. Avoid artificial flavors, preservatives and sugars

Im brands of rice biteswhich do not have any form of additives or preservatives, so check the label and give priority to the short number of ingredients on the package. If you see artificial flavors, glutamate, preservatives or sugar, put the bite pack back on the shelf, nutritionists advise.

4. Look for whole grains and seeds

Look for healthier, made from whole grains and rice snack seedswhich increase the content of fiber and nutrients in your body. Instead of reaching for rice snacks the next time hunger strikes, try to choose a healthy snack with healthy fats, proteins and fiber.

As rice biscuits are often consumed as breakfast or in the evening in front of the TV, try to replace them with vegetable sticks, dip like hummus. This option will bring you lower carbohydrates and nutrients, and a handful of nuts and fruits are a good choice for a healthy dose of fat and antioxidant.

5 ideas for a quick and easy breakfast

- Wholemeal biscuit with peanut butter and sliced banana

- Yogurt / coconut yoghurt sprinkled with nuts, seeds and fruits

- Hummus or guacamole;

- A handful of almonds and a piece of fruit;

- Wholemeal toast with boiled egg and avocado.