Considered a healthy product, are rice cakes really so low in calories? A good idea to lose weight? Can we eat it as much as we want?
Rice or corn cakes are often popular when considering a weight loss program or paying attention to your figure. “VSas they generally are low caloriesthis makes them attractive to those who looking for lighter options“ remarks Charles Brumauld, dietitian-nutritionist. A “plain” rice cake contains approximately 30 Kcal (less than 20 for corn) compared to a square of chocolate of 10g which contains approximately 50. “The composition of rice or corn cakes is rather clean compared to certain alternativescontinues the dietitian. Flour and water. Moreover, like rice and corn do not contain glutenpancakes can be an alternative for people with a sensitivity or intolerance to gluten.”
A high glycemic index
On the other hand, given their method of manufacture, these cakes constitute a rapid source of energy, not very filling. “Their glycemic index (GI), that is to say their ability to raise blood sugar levels, is high (85 out of 100) and can be responsible for high insulin secretion. which quickly releases glucose into the bloodstream. On a daily basis, especially if you have a history of diabetes in the family, it is rather to be limited. Same thing if you watch your figure because the more the sugar level increases, the more the fat storage Also. Without forgetting that an increase in blood sugar causes cravings when going back down. So be careful not to overdo it, even if these pancakes seem light on paper.there is a real difference in terms of glycemic load if we consume 1 or 5 pancakes” underlines Charles Brumauld.
To replace bread?
Rice cakes offer a crispy texture, which can be very appreciated as part of a balanced diet, especially for those who like crunchy sensations. But “it does not replace bread because it is not the same manufacturing method, it can be an option for a snack during the day, if the diet is composed in a balanced way”, he continues. They are suitable for various diets, including vegetarian and vegan. “If you are following a gluten-free diet, make sure the corn or rice cakes you choose are specified as gluten-free. This ensures that they do not contain traces of wheat or other gluten-containing grains“Some patties may contain significant amounts of fat, particularly if oil is added during the manufacturing process.”It’s up to you to set the cursor according to your priorities“, explains our expert. Above all, remember that:
- these pancakes can be an interesting snack just before a sporting effort
- “avoid those that contain additives, added sugars or fat”
- avoid those that contain chocolate on them because the GI will only be higher and therefore bad for the figure and blood sugar levels
- “it can be interesting to garnish the pancakes with foods rich in fibers (raw vegetables), in proteins (fresh goat cheese or smoked trout, for example) and vegetable fats (walnuts, hazelnuts)“so that blood sugar levels are more likely to be stable and the snack is more filling
Finally, if this is important to you, choose pancakes organic which are produced without the use of synthetic pesticides.
Thanks to Charles Brumauld, dietician-nutritionist, author of the book “The After-Sales Service of Food”, published by First. (Instagram: @charlesbrumauld)