Benefits of Rice Milk, Nutrition, And Its Side Effects

rice milk benefits

The benefits of rice milk have a lot. Rice milk is the third most popular non-dairy alternative next to soy milk and almond milk. Drinking rice milk supplies you with many essential nutrients via the bran and germ of this whole grain, but there are also some setbacks compared to other milk alternatives.

244g Rice Milk Nutrition

  • Calories: 115
  • Fat: 2.4g
  • Sodium: 95.2mg
  • Carbohydrates: 22.4g
  • Sugar: 12.9g
  • Protein: 0.7g

Carbs

Rice milk provides 115 calories in one serving cup, including 22.4 grams of carbohydrates. There is 12.9 grams of sugar in the rice milk supply, but only 0.7 grams of fiber. The glycemic index of rice milk is estimated to be between 79 and 92, which makes this a very high glycemic food. Foods with a high glycemic index are digested quickly and cause a rapid increase in blood sugar.

Fat

There are about 2.4 grams of fat in one place of rice milk. Most fats are monounsaturated (1.52g), some of them are polyunsaturated (0.76g), and there are no saturated fats.

Protein

A single serving of rice milk is not an important source of protein, providing less than 0.7 grams of macronutrients.

Vitamins and Minerals

If you want to benefit from micronutrients in rice milk, it is important that you check the fact label of a healthy diet when choosing which product to buy. Some, but not all products, are recommended. That means they get different nutrients during processing. According to USDA data, one cup of rice milk provides 288mg of calcium (22% of daily value), 2.4 micrograms of vitamin D (12% of daily value), and 1.54 micrograms of vitamin B12 (64% of daily value), 154 micrograms of vitamin A (17% of daily value). Branded products can offer different amounts of nutrients. For example, condensed rice milk (sold with Target) provides 350mg of calcium, 3.4mcg of vitamin D, and 270mcg of vitamin A.

Rice Milk Benefits

Maintain skin health

Rice milk contains acids and antioxidants that help the skin including para-aminobenzoic acid which is associated with protecting the skin from sun damage, reducing the appearance of bumps and wrinkles.

Improve the immune system

Rice contains various antioxidants that help boost the body’s overall immune system and help the body fight inflammation and oxidative stress that can lead to chronic diseases.

Cholesterol control

This variant of milk does not contain cholesterol which helps people who are struggling with heart problems and obesity. Its use helps to reduce the risk of heart attack, coronary heart disease, and stroke.

Improve bone strength

Milk derived from rice contains a large number of minerals such as vitamin D, calcium, magnesium, and iron which helps to reduce the risk of osteoporosis.

Digestive health

Lactose deficiency slows down the digestive system and further promotes the natural development of bacteria in the gut that prevents digestion and infection.

Prevent sunburn

Rice milk helps maintain skin health. Those who suffer from sunburn should put rice milk in it. It should be mixed with pea flour or turmeric to restore skin tone.

Carry the weight

People who are trying to lose weight feel happy using rice milk. She wants to lose weight to have low calories. Rice milk provides the necessary nutrients that help reduce important inches.

Catching aging

Rice milk contains a rich content of inositol that promotes healthy cell growth and slows down the aging process by promoting blood circulation. It makes the skin look lighter, and makes it stronger.

It energizes the body

Rice is found to be energy efficient and therefore used when you are sick or lose your appetite, drinking two cups a day to get high levels of nutrients and prevent dehydration to restore health. It is recommended for adults and children. It is useful in nursing as it promotes milk production.

Improves bone strength

Calcium in rich milk is important for bone health and strength and can help prevent osteoporosis (bone loss that can cause fractures). According to the National Institutes of Health, a low-calcium diet for life is associated with lower bone density and higher fracture rates. A national study of healthy eating has shown that most people do not get the calcium they need to grow and maintain healthy bones.

As vitamin D is needed for the body to absorb calcium, the levels of this vitamin in solid rice milk are also important for bone health. You can increase your vitamin D levels by exposing yourself to the sun. But since sun exposure can increase the risk of skin cancer, getting it in the diet is better.

Helps prevent the vitamin B12 deficiency

Some people may have low levels of vitamin B12 because they do not get it right or because their diet does not include nutritious foods. Older people, vegetarians, vegetarians, people who have had gastrointestinal surgery, and those with digestive problems, (such as celiac or Crohn’s disease) are advised to take a vitamin B12 supplement or to fortify their diet.

If you have a vitamin B12 deficiency, symptoms may include fatigue, weakness, emotional problems (such as tremors or itching) constipation, anorexia, weight loss, or a condition called megaloblastic anemia. Depression, confusion, balance problems, dementia, poor memory, and oral or tongue pain are also associated with vitamin B12 deficiency. According to the NIH, deficiency can cause nerve damage, so it is important to treat the deficiency as soon as possible.

Helps prevent calcium deficiency

Calcium plays many roles in the body without contributing to bone health. Calcium also plays a role in the communication between the nerves and muscles to keep your body moving. It helps maintain healthy blood circulation and is essential for the release of various hormones and enzymes.

Many people are at risk of calcium deficiency, including postmenopausal women. The National Institutes of Health also states that boys between the ages of 9 and 13, girls between the ages of 9 and 18, and men over the age of 70 often do not get enough calcium. In addition to bone loss, symptoms of calcium deficiency can include numbness or tingling in the fingers, tremors, and irregular heartbeat. But health experts advise that these symptoms often occur in people who have serious health problems or who are receiving certain medical treatment.

The type of calcium that is often added to rice milk is usually calcium citrate that can get into an empty or full stomach. It is also better absorbed by people with low levels of acid in the stomach or conditions involving intestinal inflammation, or digestive disorders.

Helpful choices for people with allergies

Rice milk is considered an allergy to everything in milk and non-dairy options. Many other options contain soy, gluten, milk protein, or nuts which are all commonly rejected. Most rice dairy products are simply made from brown rice and from plain rice.

Of course, when choosing a product always consult the product and packaging ingredients list. According to FDA guidelines, all major allergies (peanuts, beans, milk, eggs, fish, crustaceans, tree nuts, and wheat) should be disclosed on package labels.

Rice Milk Side Effects

Malnutrition

Rice milk is low in calcium, proteins, and other vitamins and is very high in carbohydrates. Children who rely on rice milk have a slower growth rate than on other milk and can cause a lack of nutrients in adults. Though manufactured rice milk is fortified with calcium and vitamin d, it also comes with additives such as carrageenan.

High in sugar

Rice milk is not really diabetic-friendly as the milk mainly comprises carbohydrates and natural sugar. It tastes nice and naturally sweet, but it wouldn’t keep you full for long. Rice milk may actually make you feel hungry faster as it spikes up insulin levels in your bloodstream.

Risk of arsenic exposure

Rice milk and other rice products are known to contain inorganic arsenic more than other food. There are side effects of long-term and heavy consumption of arsenic which are lung, bladder, and skin cancer. However, the amount of arsenic in rice milk is not harmful to adults. It is suggested strongly to be kept away from infant and young children and is not suitable for mother who is breastfeeding the infant. Studies found the effect of arsenic on young children weakening their immune system and neurodevelopment.

FAQ

Is rice milk good for you?

It's the least allergenic of milk alternatives. It can be fortified to be a good source of calcium, vitamin A, and vitamin D. Rice milk is naturally sweeter than other milk alternatives.

Is rice milk healthier than regular milk?

But unlike cow's milk, rice milk contains very little protein and calcium, but has a higher carbohydrate content, which may not make it a suitable option for people with diabetes. Nevertheless, it is a safe choice for those with nut or soy allergies, and good for those with high energy requirements, such as athletes.

Is rice milk good for your stomach?

Typically contains thickeners like carrageenan that may be poorly tolerated in the gut. It's a great option for those with severe allergies as it does not contain any dairy, gluten, soy or nuts. It's typically sweetened, higher in calories/carbohydrates and has minimal protein.

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