Rice milk has emerged as a popular plant-based alternative to dairy milk, catering to a wide range of dietary needs and preferences. It is made from milled rice and water. This article delves into the benefits, uses, and nutritional aspects of rice milk, providing a comprehensive overview for those considering incorporating it into their diet.
What is Rice Milk?
Rice milk is a plant-based, non-dairy beverage made primarily from milled rice and water. It is marketed as an allergy-friendly, easy-to-digest, vegan substitute for cow's milk. Similar to other plant-based beverages, rice milk usually has an opaque white or beige color and a creamy texture resembling that of cow's milk.
Production Process
The industrial process of making rice milk involves several steps:
- Milling: The rice grains are milled, either fully (husk, germ, and bran removed, leaving only white rice) or partially (only the husk removed, leaving brown rice). Fully milled rice may create the optimal texture, but it also results in losses of vitamins, minerals, and fiber.
- Grinding and Slurry Formation: The milled rice is ground and made into a slurry by combining it with water. This slurry is then filtered to remove any particles that are too large or coarse.
- Enzyme Treatment: The remaining slurry is treated with enzymes to partially break down the starch and facilitate a suspension mixture. This process helps achieve the desired viscosity (thickness).
- Ingredient Addition: Other ingredients are added, such as oil, salt, stabilizers, vitamins, minerals, flavors, and sweeteners.
- Homogenization: After adding oil, an emulsion is produced through homogenization, which creates the creaminess and stability of the rice milk.
In most commercial brands of rice milk, the first four ingredients are water, milled rice, vegetable oil (canola, sunflower, or safflower), and salt. Some varieties may include additional ingredients.
Nutritional Comparison
Here's a comparison of the nutrient profiles for an 8 oz (1 cup) serving of rice milk, whole cow's milk, and low-fat cow's milk:
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- Calories: Rice milk contains about 120 calories per serving, compared to approximately 150 calories in whole cow's milk.
- Protein: Cow's milk and soy milk typically contain the most protein.
- Fat: A serving of whole cow's milk contains about 8 g of fat, with more than half being saturated fat. Rice milk is generally low in fat compared to regular milk powder.
- Carbohydrates: Rice milk contains about 23 g of total carbohydrates per serving, including about 10 g of added sugar. Whole or low-fat cow's milk contains about 12 to 13 g of total carbohydrate, almost all of which is in the form of lactose.
- Vitamins and Minerals: Commercially produced, fortified rice milk may contain similar levels of calcium, vitamins A, D, and B12 as cow's milk.
Benefits of Rice Milk
Rice milk offers several potential benefits, making it a suitable choice for various individuals:
Allergen-Friendly
Rice milk is naturally free from lactose, dairy, soy, and nuts, making it a safe option for people with allergies to these common allergens. In the United States, foods that contain any of the eight major food allergens must include a disclosure on the label.
Easy to Digest
Since it lacks lactose, rice milk is easier for the body to digest, making it a good choice for those who are lactose intolerant.
Low in Saturated Fat and Cholesterol
Rice milk contains no saturated fat or cholesterol, aligning with the Dietary Guidelines for Americans, which recommend limiting saturated fat intake to less than 10% of total calorie intake daily.
Vegan-Friendly
Being plant-based, rice milk is an excellent milk alternative for people following a vegan lifestyle. Plant-Based Source: Regular milk powder is made from cow’s milk, while this one is derived from grains, specifically rice.
Read also: Chicken and Brown Rice: A Healthy Choice
Skin Protection
Traditionally, people used rice milk to brighten their skin and remove age spots, blemishes, and wrinkles. It contains para-aminobenzoic acid and other antioxidants that protect the skin from UV light, which is the common cause of most of these skin issues.
Strengthens Immunity
Rice milk also has many antioxidants that promote overall strength to your immune system. These protect you from allergies and other viruses that can cause chronic diseases and lower your body’s immunity.
Digestive System
Rice milk is excellent in helping to maintain a healthy digestive system by revitalizing and cleansing the intestines. This helps promote a smooth flow of digestion while preventing bloating, as it also combats the gases that accumulate from poor eating habits.
Boosts Breastmilk Production
Some research has shown that rice can help boost milk production in breastfeeding mothers. It’s also excellent for nourishing both the mom and her baby.
Potential Drawbacks
Despite its benefits, rice milk also has some potential drawbacks:
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High Carbohydrate and Sugar Content
Rice milk contains nearly twice as many grams of carbohydrates per serving as cow's milk, including about 10 g of sugars per serving. The Dietary Guidelines for Americans recommend limiting intake of sugar-containing beverages. The glycemic index of rice milk is also about twice that of cow's milk, meaning it leads to a higher increase in blood glucose after consumption.
Low Protein Content
Compared to cow's milk, rice milk is much lower in protein. This is a significant consideration, especially for children, who need adequate protein for growth.
Arsenic Levels
A possible health risk of consuming rice milk is its potentially high levels of arsenic. Arsenic is a toxic metal that occurs naturally in the soil and water and can subsequently enter the food supply through plants. Rice tends to absorb higher amounts of arsenic than other grains. The Food and Drug Administration (FDA) conducts testing of foods to ensure limited consumer exposure to arsenic from rice and other foods.
Not Suitable for Infants
Rice milk should not be fed to infants.
Uses of Rice Milk
Using rice milk powder is pretty straightforward. You can mix it with water to create rice milk or add it directly to recipes. Rice milk can be used in various ways:
- Beverage: Enjoy it as a refreshing drink on its own.
- Smoothies: Blend it into smoothies for a creamy texture.
- Baking: Use it as a substitute in baking recipes. A: Yes, you can use it as a substitute in most recipes.
- Cereal: Pour it over your favorite cereal.
- Cooking: Incorporate it into sauces, soups, and other dishes.
- Tapioca drink powder: Even preparing a tapioca drink powder, it blends easily.
Choosing the Right Rice Milk
Picking the right rice milk is key to making sure that you get the best quality and benefits.
- Check Ingredients: Make sure that the product doesn’t contain unnecessary additives or artificial flavors.
Rice Milk Powder
Rice milk powder is a plant-based alternative to dairy milk. People like it because it’s lactose-free, vegan-friendly, and light on the stomach. Rice milk powder is quite different from regular milk powder in terms of ingredients, taste, and nutritional profile. Unlike dairy milk powder, it comes entirely from plants, making it suitable for vegans or individuals avoiding animal products. Easier to Digest: Since it lacks lactose, it is easier for the body to digest. Allergen-Friendly: Rice-based milk is free from common allergens like dairy, soy, or nuts. Lighter Taste: This alternative has a milder, slightly sweet flavor, unlike the creamy richness of regular milk powder.
Rice Milk vs. Other Milk Alternatives
Not too long ago, the only thing you could expect to drown your cereal in was whole cow’s milk. Now, cow’s milk comes in all sorts of varieties: whole milk, 2 percent, 1 percent, skim (fat-free), and even lactose-free milk.
For people with dietary or allergy concerns, there are also alternatives to cow’s milk. Almond, soy, rice, and coconut “milk” are popular plant-based milk alternatives. They’re becoming even more available in stores across the United States.
There are other cow’s milk alternatives like goat milk or oat milk that may be another good choice for some people.
Each type of milk has its advantages and disadvantages, depending on a person’s diet, health, nutritional needs, or personal taste preferences.
For example, some people may be intolerant to dairy milk and may need to choose a plant-based alternative.
Alternatively, those who may need to boost their calorie and nutrient intake may opt for whole milk, which is a concentrated source of protein, fat, and calories.
However, milks such as whole dairy milk and full fat coconut milk are rich in fat and calories, which should be taken into account if you’re looking for a lower calorie beverage. Whole cow’s milk contains more calories and saturated fat than any other milk, aside from goat’s milk.
Look at the differences in these popular types of milks to determine which best suits your needs. With all varieties, choose the unsweetened versions. Milk and milk alternatives can double their amount of sugar if they’re sweetened with added sugars.
Milk and milk alternatives: Nutrition comparison per 8 fluid ounces
Whole milk has the highest fat content of all types of milk. One cup contains about:
150 calories
12 grams of carbohydrates in the form of lactose (milk sugar)
8 grams of fat
8 grams of protein
None of the milk’s natural components are removed. As you can see, whole milk is high in natural proteins, fat, and calcium. Milk sold in the United States is usually fortified with vitamin A and vitamin D, as well.
Other cow’s milk has the same amount of carbohydrates and protein, with some or all of the fat removed. While whole milk has 150 calories in one cup, 1 percent milk has 110 calories, and skim milk has just 80 calories.
Fat-free milk is significantly lower in calories than whole milk. However, the removal of fat decreases the amount of certain nutrients in the milk, including vitamins E and K.
Lactose-free milk is processed to break down lactose, a natural sugar found in milk products. Lactose-free milk is also a good source of protein, calcium, vitamins, and minerals. The total and saturated fat contents of lactose-free milk vary, as it comes in 2 percent, 1 percent, and fat-free varieties.
Almond milk is made from ground almonds and filtered water. It may also contain starches and thickeners to improve its consistency and shelf life. People who are allergic to almonds or nuts should avoid almond milk. Almond milk is typically lower in calories than other milks, as long as it’s unsweetened. It’s also free of saturated fat and is naturally lactose-free.
Per cup, unsweetened almond milk has:
about 30 to 60 calories
1 gram of carbohydrates (sweetened varieties have more)
3 grams of fat
1 gram of protein
Even though almonds are a good source of protein, almond milk is not. Almond milk is also not a good source of calcium. However, many brands of almond milk are supplemented with calcium, vitamin A, and vitamin D.
Soy milk is made from soybeans and filtered water. Like other plant-based milk alternatives, it may contain thickeners to improve consistency and shelf life. One cup of unsweetened soy milk has:about 80 to 100 calories
4 grams of carbohydrates (sweetened varieties have more)
4 grams of fat
7 grams of protein
Because it comes from plants, soy milk is naturally free of cholesterol and low in saturated fat. It also contains no lactose. Soybeans and soy milk are a good source of protein, calcium (when fortified), and potassium. Rice milk is made from milled rice and water. As with other alternative milks, it frequently contains additives to improve consistency and shelf stability. It’s the least likely of all milk products to cause allergies. That makes it a good choice for people with lactose intolerance or allergies to milk, soy, or nuts. Rice milk contains the most carbohydrates per cup, providing about:120 calories