6 Proven Rice Milk Benefits You Should Not Miss
Rice milk is a plant-based beverage that is often used as an alternative to cow’s milk. While most vegans have experience with rice milk. Many others are unaware of the potential benefits and high nutritional content of this non-dairy milk alternative. This article takes a closer look at rice milk’s taste, nutritional content, and rice milk benefits for health.
What is rice milk?
Rice milk is a dairy-free type of milk made from rice and brown rice starch and syrup. This milk does not contain any animal byproducts. Making it a very popular choice for vegetarians and vegans while still containing many important nutrients. Additionally, as a dairy-free option, this rice-based milk also does not contain lactose. Making it a popular choice for those who are lactose intolerant. The taste of unsweetened rice milk is not particularly appealing to many people. So manufacturers often sweeten the rice milk to make it taste closer to traditional cow’s milk.
This milk alternative is not only ideal for vegans and those who are lactose intolerant. However, it’s also a good option for anyone else who wants to boost their own minerals and nutrients without eating too many calories or fat.
Many types of rice milk sold in supermarkets contain natural or artificial flavorings. Allowing the drink to come in a variety of flavors, such as chocolate or vanilla. Other versions are fortified with minerals such as calcium and vitamins A, D, and B12 to replicate some of the health benefits of cow’s milk.
Rice milk nutrition facts
This popular cow’s milk alternative contains a wide range of great nutrients, with about 140 calories per cup and only about 3 grams of fat, far less than the 10 grams of fat in a cup of whole cow’s milk. This type of milk is cholesterol-free, making it excellent for heart health, and most brands of rice milk are fortified with other minerals. Cow’s milk often adds a wider range of minerals—calcium, B vitamins, iron, vitamin A, and vitamin D—to rice milk, making it almost equivalent to cow’s milk.
8 ounces (or 244 g) of rice milk contains 115 calories, 0.7 g protein, 22.4 g carbohydrates, and 2.4 g fat. This nutritional information is provided by the USDA.
- 115 Calories
- Fat: 2.4 g
- Sodium: 95.2 mg
- Carbohydrates: 22.4 g
- Calcium: 288 mg
- Vitamin A: 154 mcg
- Fiber: 0.7 g
- Sugar: 12.9 g
- Protein: 0.7 g
- Vitamin B12: 1.54 mcg
- Vitamin D: 2.4 mcg
- Carbohydrates
One cup of rice milk contains 115 calories, including 22.4 grams of carbohydrates. One serving of rice milk contains 12.7 grams of sugar but only 0.7 grams of fiber.
The glycemic index of rice milk is estimated to be between 79 and 92, making it a relatively high glycemic food. Foods with a high glycemic index are digested quickly and cause a rapid rise in blood sugar levels.
Fat
One serving of rice milk contains about 2.4 grams of fat. Most of the fat is monounsaturated (1.52 g), and the remainder is polyunsaturated (1.76 g). Rice milk contains no saturated fat.
Protein
One serving of rice milk contains less than 0.7 grams of macronutrients, so it is not a significant source of protein.
Vitamins and minerals
If you want to benefit from the micronutrients found in rice milk, be sure to check the nutrition label when choosing a brand. Some, but not all, products are enriched. This means that a variety of nutrients have been added during processing.
According to USDA data, one cup of rice milk contains 288 mg of calcium (22% of the DV), 2.4 micrograms of vitamin D (12% of the DV), and 1.54 micrograms of vitamin B12 (64% of the DV).
Brand products may contain different amounts of nutrients. For example, Simply Balanced brand rice milk (sold by Target) contains 350 mg of calcium, 3.4 micrograms of vitamin D, and 270 micrograms of vitamin A.
How to make rice milk at home?
There are several stages in making rice milk. First, the rice grains are milled. Several components are removed. Full milling removes the husk, germ, and bran of the grain, producing white rice.
This process creates the optimal rice milk texture but also loses many different vitamins and nutrients in the process. For this reason, some rice milk brands choose to only partially mill the grain and remove only the husk to create brown rice.
Once the rice is milled, it is mixed with water to form a pulp and filtered to create a smooth liquid. Enzymes are then used to break down the starches in the mixture. Oils, salts, stabilizers, and flavorings are usually also added at this point.
Finally, the rice milk is homogenized to create its creaminess and stability.
This is not a perfect substitute for commercial rice milk, but you can make your version.
1. Add cups of cooked and cooled rice and 4 cups of water into a food processor or blender and blend until smooth.
2. Strain the liquid through two layers of cheesecloth or a fine sieve into a container, making sure all solids are removed.
3. Rice milk will be kept in the refrigerator for one week.
Healthy rice milk benefits
The main healthy rice milk benefits include promoting skin health, strengthening bones, increasing energy metabolism, and optimizing digestion.
1. Prevents chronic diseases
The various antioxidants found in rice increase the overall strength of the immune system and help the body resist oxidative stress and inflammation that can lead to chronic diseases.
2. Lower cholesterol
This type of milk does not contain cholesterol, which is good news for those who suffer from obesity and cardiovascular problems. Drinking this milk can reduce the risk of atherosclerosis, heart attack, and stroke.
3. Skincare
Rice milk contains a variety of antioxidants and acids that help the skin, such as para-aminobenzoic acid, which protects the skin from the sun’s harmful rays and reduces wrinkles and age spots.
Improves bone density. Various fortified rice milks are rich in minerals such as calcium, vitamin D, iron and magnesium, which help reduce the risk of age-related osteoporosis.
4. Improves digestion.
This milk alternative is lactose-free, making it gentle on the digestive system and improving the bacterial environment in the intestines, helping to protect against infections and indigestion.
5. Improved bone density
Most rice milk is fortified, so it contains high amounts of minerals such as calcium, vitamin D, iron, and magnesium, which may reduce the risk of age-related osteoporosis.
6. Can prevent calcium deficiency
Calcium contributes to bone health and plays a role in communication between nerves and muscles. It helps maintain healthy blood vessels for blood circulation and is also important for releasing various hormones and enzymes.
A type of calcium commonly added to rice milk is calcium citrate, which is absorbed on an empty or full stomach. It is also better absorbed by people with low stomach acid levels and conditions such as inflammatory bowel disease and malabsorption.
Side effects of rice milk
In addition to rice milk benefits, it can also cause some side effects if you use it incorrectly. Rice milk has a high glycemic index, which means it will raise your blood sugar levels quickly. As such, it may not be suitable for diabetics or those who need to count carbohydrates. Rice milk is also low in protein and calcium, so it is important to get enough protein from other sources.
Arsenic content
Rice milk may contain arsenic, a toxic compound found in soil, air, and water. Some brands of rice milk contain more arsenic than the EPA, WHO, and EU drinking water limits. However, it is unclear whether the levels of arsenic in rice milk are high enough to cause problems.
Nutrition facts label
Some rice milk products are fortified with nutrients during processing. Therefore, it is important to check the label for nutritional facts.
Rice milk compared to almond milk
The main difference between rice milk and almond milk is where the milk comes from. Almond milk, like rice milk, is made from ground almonds, but it has a completely different fat content, calories, and active ingredients. However, both almond milk and rice milk are lactose-free and are popular plant-based kinds of milk in different parts of the world. In addition, neither is a natural source of calcium or vitamin D, so both are usually fortified drinks.
