Rice milk has several health benefits, such as helping with weight loss and preventing cardiovascular diseases, as it is low in calories, fats, sugars and does not contain cholesterol.
Furthermore, rice milk is a drink that can replace cow’s milk, so it can be consumed by people who are lactose intolerant or allergic to cow’s milk protein and by vegans who do not consume products of animal origin. .
Despite being called rice milk, it is more accurate to call it a rice drink, since it is a product of plant origin. This drink can be found in supermarkets and health food stores.
Main benefits
The main health benefits of rice milk are:
1. Can be consumed by people with lactose intolerance
People who are lactose intolerant or allergic to milk and dairy products can replace these foods with the vegetable rice drink, as it is free from lactose and other food allergens. Furthermore, this drink is rich in nutrients, as it is fortified with calcium and vitamins, and its nutritional values are similar to those of milk.
2. Prevent cardiovascular diseases
The rice drink, as it is of vegetable origin, does not contain saturated fats or cholesterol, is low in sodium and is rich in antioxidant compounds, being recommended for people who wish to improve their diet, reducing excess fat and cholesterol in their diet and helping to prevent cardiovascular diseases.
3. Helps with weight loss
Rice milk is low in calories and fat, making it a great option to use in weight loss diets when consumed in moderation and in conjunction with a healthy and balanced diet. However, it is important to check that the rice drink does not have added sugar in its composition, as this increases its calorie content.
4. Can be consumed by vegan people
Rice milk is a great option for vegetarian and vegan people, especially those who do not consume products of animal origin, so this drink can replace cow’s milk as it is enriched with vitamins and minerals.
5. Promote digestion
The rice drink does not contain FODMAP carbohydrates, which are a set of complex carbohydrates that cause digestive changes in sensitive people, such as gas, abdominal pain or diarrhea.
How to make rice milk
Rice milk is very simple to make at home and can be prepared at any time, especially because it uses ingredients that are easy to find in any kitchen.
Ingredients
- 1 cup of white or brown rice;
- 8 glasses of water.
Preparation mode
Put the water in a pan on the fire, bring it to a boil and add the washed rice. Leave on low heat for 1 hour with the pan closed. Leave to cool and place in a blender until liquid. Strain very well and add water if necessary.
To give rice milk more flavor, before blending it in a blender, you can add 1 teaspoon of salt, 2 tablespoons of sunflower oil, 1 teaspoon of vanilla or cinnamon extract and 2 tablespoons honey, for example.
Rice milk nutritional information
The following table indicates the nutritional composition for each 100 mL of enriched rice milk:
Generally, calcium and vitamins, such as vitamin B12 and D, are added to rice milk at the factory to enrich this milk with other nutrients. The quantity varies depending on the manufacturer.
Possible side effects
Some types of industrialized rice drinks may contain sugar and are not recommended for people with diabetes and, therefore, it is important to read the nutritional information before consuming it.
Furthermore, rice milk is not recommended for babies and young children, and consumption by adults should not be excessive, as this product may contain traces of inorganic arsenic, a substance that can cause heart problems and cancer in the long term. term.
Bibliography
- FDA. Arsenic in Rice and Rice Products Risk Assessment. Disponível em: <https://www.fda.gov/food/cfsan-risk-safety-assessments/arsenic-rice-and-rice-products-risk-assessment>. Acesso em 19 mar 2020
- US. DEPARTMENT OF AGRICULTURE. Rice milk. Available at: <https://fdc.nal.usda.gov/fdc-app.html#/food-details/336110/nutrients>. Accessed on March 19, 2020
