The concept of rice cakes originated in Asia possibly as far back as 7,000 years ago when rice began to get cultivated for use as a mainstream diet staple. In Eastern cultures, rice cakes are made of cooked sticky rice balled together. They may vary in color, flavor and texture and may be served hot or cold. These "soft" rice cakes, named because they are made from soft, cooked rice, are still a dietary staple in countries such as Korea, China and Japan and are served at many holidays and important celebrations.
From this original, "soft cake" model, the puffed, dry rice cakes that have become so popular in the United States evolved. Puffed rice cakes exploded on the American diet foods market during the late 1980's and rode out a short track to the top of the diet snack food industry. Within a few years however, rice cakes had gotten a bad reputation, as an empty, diet imposter food. It was back to the drawing board and now puffed rice cakes are back with an improved flavor and variety. They can be enjoyed as a healthy diet food if brands and flavors are chosen carefully and consumed responsibly.
What to Look for
A typical puffed, dry rice cake serving averages about 40 calories. Rice cakes do not provide a substantial amount of fiber or vitamins and minerals, but they are healthy in the sense they contain only trace amounts of fat. Look for whole grain varieties to boost fiber content and notice the sugar and sodium content to ensure you are consuming the healthiest type and brand. On some sweetened versions such as chocolate chip or caramel, the sugar content can soar sky-high, negating the low fat content. And on some savory versions such as buttered popcorn or cheese, the sodium content increases, which makes people more likely to bloat and retain water.
Common Pitfalls
Rice cakes are one of those "diet foods" that are easy to overeat. Because they are so lightweight, it can seem like it takes a lot of them to be filling. Make sure to eat mindfully and slowly when consuming rice cakes as a snack. In addition, be sure to pair rice cakes with some fruit for fiber or a little bit of peanut butter, for protein, to create a well-rounded snack. Do not substitute rice cakes for meals; they will not provide you with enough variety of vitamins and minerals.
Member Comments