Rice milk has numerous he alth benefits. It can be eaten by vegetarians and vegans as it does not contain any animal ingredients. It does not contain lactose, so it can be used by people with lactase enzyme deficiency. It is also a substitute for cow's milk in case of allergy to its proteins. However, this does not mean that rice milk is free from disadvantages. What are the nutritional values ​​of rice milk? How many calories does it have. Where can you buy them and what is the price?

Rice milkis the third most purchased plant-based drink on the market. Rice milk is mainly made from brown rice. The beans are ground, boiled in a large amount of water, and then the mass is mixed until a creamy mixture is obtained. Solid and liquid ingredients are separated using decanters, i.e. devices for decanting the clear liquid from the sediment.

Important

Rice milk isn't really milk

In the light of the regulations in force, rice milk is not milk, because only the secretion of mammals' mammary glands is considered as milk. The cartons with this product contain the name "rice drink". Rice milk is a colloquial name that was adopted because the drink made from rice has an appearance and texture similar to cow's milk.

It is white or yellowish, slightly sweet due to the enzymes that break down starch into simple sugars. The taste does not resemble cow's milk, which is a problem for many consumers. The high starch content of rice milk naturally makes it a poor emulsion and delaminates easily. The rice drink is available in several flavors: natural unsweetened, sweetened, vanilla and chocolate.

Rice milk - nutritional values, calories

Unsweetened rice milk is a low-calorie drink. 100 ml provides 47 kcal, which come mainly from carbohydrates - starches and simple sugars. Rice milk has very little protein (0.3 g / 100 g) and little fat (1 g / 100 g). There are more than 2 times more carbohydrates in it than in cow's milk. Naturally, rice milk is a good source of manganese, selenium and B vitamins.

Most often, these products are fortified, i.e. enriched with vitamins and minerals to achieve a similar profile to cow's milk. As a result of fortification, their content increasescalcium, vitamin D, vitamin A, and iron. Rice milk is lactose-free and cholesterol-free. On the other hand, it contains phytosterols: β - sitosterol and γ - oryzanol, which have a beneficial effect on the cardiovascular system.

Worth knowing

Rice milk - nutritional values ​​(per 100 g)

Protein - 0.28 g Fat - 0.97 g Carbohydrates - 9.17 g Fiber - 0.3 g Sugar - 5.28 g

Minerals

Calcium - 118 mg Iron - 0.2 mg Magnesium - 11 mg Phosphorus - 56 mg Potassium - 27 mg Sodium - 39 mg Zinc - 0.13 mg

Vitamins

Thiamine - 0.027 mg Riboflavin - 0.142 mg Niacin - 0.390 mg Vitamin B6 - 0.039 mg Folic acid - 2 mcg Vitamin B12 - 0.63 mcg Vitamin A - 208 IU Vitamin D - 42 IU Vitamin E - 0.47 mg Vitamin K - 0.2 mcg

Rice milk vs cow's milk - comparison

Compare the nutritional value of a glass (250 ml) of rice milk and cow's milk.

NutrientRice milkCow's milk 3.2%
Energy (kcal)120 - 140155
Fat (g)1 -38
Carbohydrates (g)25 - 2912
Proteins (g)0 - 28
Vitamin A (mcg)0 - 10072
Calcium (mg)22 - 330291
Iron (mg)0 - 0.60
Vitamin D (IU)0 - 90108
Riboflavin (mg)0.40.46
Vitamin B12 (mcg)1.01,14
Manganese (mg)0.80.01
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Rice milk - is it he althy?

Rice milk is not a particularly he althy product. When drunk in moderate amounts, as an addition to the daily menu, it is rather indifferent to he alth. One of its advantages (but only fortified milk) is the content of calcium and vitamin D, which are essential for maintaining a strong skeletal system and preventing osteoporosis, as well as B vitamins necessary for the proper functioning of the nervous system.

Present in rice milkphytosterols have anti-inflammatory and antioxidant properties. They have been shown to have a positive effect on lowering blood cholesterol, lowering blood pressure and having anti-diabetic properties.

There are few of them in rice milk, so drinking the drink cannot be expected to significantly improve your he alth in these aspects. You should pay attention to the high sugar content in rice milk, which is not beneficial for the functioning of the carbohydrate metabolism and for overall he alth.

Arsenic is a disturbing ingredient in rice and rice products. This element occurs naturally in grains, it is absorbed from the environment during plant growth. Arsenic is a toxic element for humans, hence strict standards of its content in food.

The main source of arsenic in the diet is breakfast cereals, but rice milk may also contain some amounts of this element. It is recommended that rice milk should not be used as the staple milk drink in your diet, but only as a diversion. It is especially important that children, pregnant and breastfeeding women do not reach for them every day.

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Rice milk - for vegans and people with lactose intolerance

Rice milk is an alternative to dairy products. It can be eaten by vegetarians and vegans as it does not contain any animal ingredients.

The main advantage of rice milk is that it does not contain lactose and milk proteins. As a result, it can be used by people allergic to cow's milk and lactose intolerance.

Rice milk is the most hypoallergenic among all milk drinks (animal and plant), so it can be a good choice for people with numerous allergies, including for nuts.

Its composition can also benefit people who have problems digesting proteins. However, it must be remembered that the nutritional value of rice milk is different from that of cow's milk and the two drinks cannot be equated with.

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Worth knowing

Rice milk - contraindications

Due to the very high carbohydrate content for a drink, they should avoid itpeople with carbohydrate disorders: high fasting sugar, insulin resistance or diabetes, because it has a high glycemic index and causes strong spikes in blood glucose levels. Due to the risk of arsenic, rice milk should be avoided by young children, pregnant and breastfeeding women.

Rice milk - price, where and how to buy it of good quality?

The basic criterion for selecting rice milk should be no added sugar. The presence of aromas, m altodextrin, phosphates, emulsifiers, stabilizers and acidity regulators is not recommended. It happens that sea algae extracts act as an emulsifier.

  • Preservatives, dyes, improvers - chemical food additives

The most desirable ingredients in rice milk are: water, rice, oil and s alt. Most often, the rice content in the drink varies between 12 and 17%. The higher it is, the greater the nutritional and caloric density of the product. On store shelves you can find many rice drinks with a good composition.

Rice milk can be bought for 7-8 PLN per liter. It is easily available in hypermarkets, stores with the so-called he alth food, online stores and more and more often in food discount stores.

Rice milk - use in the kitchen

Rice milk replaces cow's milk in recipes and in everyday use. How to use rice milk?

  • add to coffee
  • use as a base for fruit smoothies
  • make cocoa on it
  • prepare pancakes, pies, cakes
  • pour it over the porridge, cook the millet
  • cook pudding
  • prepare milk soup
  • make chia pudding
  • make kefir and yoghurt based on it
  • cook fish in it

Source: x-news.pl/Dzień Dobry TVN

Homemade rice milk

Rice milk can be made at home from rice flour, rice flakes and whole grains. Remember that homemade rice drink is not a source of calcium and vitamin D because rice is naturally low in these nutrients. The cost of making home-made rice milk is 4-5 times lower compared to the one bought in the store.

Ingredients for 1 liter of rice milk from rice grains:

  • 100g brown rice
  • vanilla pod
  • 200ml rice water
  • 3-4 cups of boiling water

Boil the rice in 200 ml of water with a vanilla pod until it absorbs all the liquid and becomes soft, slightly overcooked. Take out the vanilla pod. Put it into a blender or a strong blender. Pour over 3 cups of boiling water. Blend for a minute until you get a uniform consistency. Strain through cheesecloth until obtainedclear liquid. If the drink is too thick, add another glass of boiling water. You can add a pinch of s alt to taste. After cooling, keep in the refrigerator for up to 5 days.

Sources: 1. Sethi S. et al., Plant-based milk alternatives an emerging segment of functional beverages: a review, Journal of Food Science and Technology, 2016, 53 (9), 3408 - 3423 2. FDA Statement on testing and analysis of arsenic in rice and rice products, https://www.fda.gov/Food/FoodborneIllnessContaminants/Metals/ucm367263.htm 3. Uzuner A.E. et al., Usage of rice milk in probiotic yoghurt production, Carpathian Journal of Food Science and Technology, 2016, http://openaccess.iyte.edu.tr/bitstream/handle/11147/5939/5939.pdf?sequence=1&isAllowed=y 4. https://www.albertahe althservices.ca/assets/info/nutrition/if-nfs-ng-he althy-infants-other-milks-fluid-plant-based-beverages.pdf 5.https: // www .flottweg.com / applications / chemicals-pharmaceuticals-food / rice-milk / 6. https://www.pbs.org/newshour/nation/soon-your-soy-milk-may-not-be-called-milk 7. https://ndb.nal.usda.gov/ndb/foods/show/4472 8. https://czytajsklad.com/t/mleko-ryzowe/ 9. https://www.he althline.com/he alth / milk-almond-cow-soy-rice 10. http://quchniawege.blogspot.com/2013/06/mleko-ryzowe-domowy-sposob-na-mleko.html

About the authorAleksandra Żyłowska-Mharrab, dietician Food technologist, dietitian, educator. A graduate of Biotechnology at the Gdańsk University of Technology and Nutritional Services at the Maritime University. A supporter of simple, he althy cuisine and conscious choices in everyday nutrition. My main interests include building permanent changes in eating habits and individually composing a diet according to the body's needs. Because the same thing is not he althy for everyone! I believe that nutritional education is very important, both for children and adults. I focus my activities on spreading knowledge about nutrition, analyze new research results, and make my own conclusions. I adhere to the principle that a diet is a lifestyle, not strict adherence to meals on a sheet of paper. There is always room for delicious pleasures in he althy and conscious eating.

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