Is Rice Milk Healthy?

Although rice milk does not contain an abundance of nutrients, it does not harm your health when consumed in moderation. When compared to other types of milk, the rice option falls short of the many benefits provided by other choices. Still, rice milk does not earn or deserve any negative comments. After all, the beverage does in fact come from a very healthy grain.

Rick Milk Nutrition Facts

Each one cup serving of plain rice milk, free of additives, contains about 120 calories, 20 of which come from healthy fats. Rice milk has a low sodium content without cholesterol. This rice derived product has a very low amount of protein per serving, with a moderately high carb content.

Rice milk contains roughly 25 grams of carbs per serving with 11 grams from sugars. The only main nutrients contained in rice milk include very small amounts of calcium and iron.

Health Benefits

The healthy fat profile found in rice milk helps regulate blood pressure while decreasing cholesterol levels. Along with these healthy fats, rice milk contains only 100 mg of sodium per serving without any added cholesterol. These factors also help improve heart health while limiting weight gain in consumers.

The carbohydrates in rice milk do not cause major fluctuations in our blood sugar or significant spikes in insulin release. This helps preserve kidney and pancreatic health, while lowering our chances of diabetes and gaining weight.

The small amounts of calcium in rice milk work as part of a calcium rich diet to promote the formation of health teeth and bones in men and women of all ages.

Health Concerns

Since rice milk comes from either brown or white rice, it naturally has a high level of carbohydrates. Our bodies do not have the ability to store massive amounts of carbohydrates as energy. Instead, we break down carbs and turn them into sugars, which eventually convert to fat. Eating rice milk with cereal, oatmeal or another grain only increases the chances of weight gain.

Unlike other milk varieties, rice milk lacks protein and the B Vitamins that help promote muscle and connective tissue health. Rice milk also has low levels of calcium, a nutrient found in abundance in dairy, almond and soy milk choices.

Healthy in Moderation

Although rice milk contains around 25 grams of carbohydrates in each cup, drinking limited amounts during active parts of your day will not harm your health. The carbs in this milk option have the ability to give you fuel before a workout, or the building blocks necessary in muscle repair after exercising.

A good rule to stick by in regards to rice milk involves carbohydrate timing. Drinking the product during sedentary periods of the day has more of a chance to impact weight gain compared to your most active times. Especially avoid consuming rice milk with other foods before you head off to bed.

Be aware of the foods that you combine the beverage with. Mixing the dairy milk alternative with a protein powder supplement often works as a great muscle builder, but drinking it with a big bowl of rice will undoubtedly put you in a carb overload.


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