Foods with fewer calories and more volume can fill you up more than foods with more calories and less volume. They stretch the stomach, and the stomach's stretch receptors signal the brain to stop eating, as previously noted. Here Melissa Groves, HealthLine.com, reflects on whether rice cakes are good for you:
Rice cakes were a popular snack during the low-fat craze of the 1980s — but you may wonder whether you should still be eating them.
Made from puffed rice pressed together into a cake, rice cakes are often eaten as a low-calorie substitute for bread and crackers.
While flavored varieties are available, the most basic kind is made only from rice and sometimes salt. As to be expected, they don’t have much flavor on their own.
This article examines the nutrition and health effects of rice cakes.
Low in Nutrients
Rice cakes are essentially rice and air and thus don’t boast an impressive nutrient profile.
One plain rice cake made from brown rice offers (1):
- Calories: 35
- Carbs: 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% of the RDI
- Phosphorus: 3% of the RDI
- Manganese: 17% of the RDI
Their sodium content depends on whether they’re salted.
Additionally, the process of puffing rice — as is used in making rice cakes — has been shown to decrease the rice’s antioxidant content (2Trusted Source).
Keep in mind that these nutrition facts are for plain rice cakes only. Flavored varieties often contain added sugars and other ingredients.
Low in Calories
One rice cake (9 grams) has 35 calories — primarily from carbs (1).
Most people eat rice cakes in place of bread or crackers, which both can be higher in calories.
However, you’d also miss out on 3 grams of fiber and various nutrients.
Additionally, two rice cakes provide only about 0.6 ounces (18 grams) of food, compared to 2 ounces (56 grams) for two slices of bread. In essence, the calorie difference may be due to simply eating less food.
In fact, gram for gram, rice cakes have more calories — about 210 in a 2-ounce (56-gram) serving, compared to 138 for whole-wheat bread.
Likewise, one ounce (28 grams) of whole-wheat crackers has 124 calories. If you were to replace them with an equivalent amount of rice cakes — three rice cakes, or 27 grams — you would consume 105 calories — a savings of only 19 calories (1, 4).
It may feel like you’re eating more because the air in the rice cakes helps to make you feel full, but the calorie savings in swapping out rice cakes for bread or crackers are minimal — and you may be missing out on fiber and other important nutrients.”
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Read More … Article Source: https://www.healthline.com/nutrition/are-rice-cakes-healthy
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