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Rice cakes are a low-calorie diet staple for good reason: They may not be big on flavor, but they have a satisfying crunch and make a great base for other healthy ingredients, dietitians say. Made from brown rice, plain rice cakes can provide some nutrients while being remarkably low in calories. They're often considered a diet-friendly alternative to more calorically dense carbohydrates like or .
"They're low-calorie and they're basically devoid of fat, so they make a good, old-fashioned kind of diet food," registered dietitian Theresa Gentile tells TODAY.com. In fact, rice cakes became the "it diet food" during the '90s when "we were so scared of fat," Caroline Susie, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.
com. These days, experts recognize that by providing health benefits and keeping us full. But that doesn't mean low-fat foods like rice cakes are totally irrelevant — or confined to the world of restrictive diets.
Think of rice cakes "like a blank canvas" for other foods, Susie says, and they become a perfect vehicle for protein, healthy fats and even vegetables. Paired with more satisfying ingredients, like nut butter, avocado, egg or cottage cheese, rice cakes can be part of a healthy, satisfying snack or meal, the experts agree. But if you don't love rice cakes, you certainly don't need to swap out your favorite foods for them just because rice cakes are low in calories and fat.
Other healthy ingredients can fill the same role — including bread, the dietitians say. One will provide: Keep in mind that salted or flavored rice cakes will contain more sodium and sugar than plain rice cakes. They may also be made with white rice or contain artificial colors or flavorings, says Gentile, who is also a spokesperson for the Academy of Nutrition and Dietetics.
Plain or lightly salted rice cakes made from brown rice are full of whole grains and make a low-calorie, crunchy, simple snack. "If it's made of brown rice, there's a little more nutrition," Gentile explains, including manganese and niacin. Rice cakes can also be the perfect base for other ingredients, especially protein and healthy fats that will keep you feeling full and make the meal more satisfying.
Of course, adding other foods to plain rice cakes also adds flavor, Susie says. Whether you're in the mood for something savory or sweet, feel free to get creative. Here are a few topping suggestions, per the dietitians: Pairing rice cakes with foods like these also , Susie says.
If you eat carbohydrate-heavy foods like rice cakes alone, "your blood sugar will rise and then it will fall," she explains. "When you pair healthy fats and lean protein with that carbohydrate, it helps blunt that blood sugar curve," Susie says. Plain rice cakes are also , a group of natural sugars that some people find hard to digest.
That makes rice cakes an appealing option for folks with irritable bowel syndrome, Gentile adds. Additionally, many rice cakes are naturally gluten-free. But, Susie cautions, some can be made with other grains, so it's important to check the label if you need to avoid gluten.
When buying rice cakes, take a moment to check the ingredients and nutrition facts label so know what you’re getting. Be particularly cautious with flavored rice cakes, which can be made with refined grains and contain extra sugar, sodium and calories. While these may still be a , Gentile says, it's still easy to eat more than you intended.
So it's a good idea to keep an eye on your portion sizes so that you're not exceeding sodium or sugar recommendations even if the snack is low in calories. If you're watching your calories but aren't a fan of rice cakes, there are plenty of other healthy foods that fill the same role. A slice of whole-grain bread, a serving of whole-grain crackers or even a few crostini slices will serve the same purpose, provide similar nutrients for a reasonable amount of calories, Gentile says.
(Here's our .) Depending on the bread, you may be getting double the calories in a rice cake, Susie says. "But it's not about one food choice, it's looking at your whole day," she adds.
And a slice of toast can be a great way to help you get in a good amount of protein, healthy fats and fruits or veggies. If you have certain dietary restrictions, you may need to do a little extra planning (possibly with the help of a registered dietitian), but "I'm a big believer that all foods can fit," Susie says. "Carbohydrates add some instant satisfaction and they're delicious," she adds.
Whether you're reaching for rice cakes or a slice of your favorite toast, finding ways to bump up the nutrition can make any snack healthier — and tastier..
