Are brown rice cakes and puffed brown rice cereal considered whole grain? They only have 1 gram of fiber, but their puffed so you eat more. Just curious.
Annie from Chicago
Puffed brown rice is a whole grain. However, the puffing process changes the rice in a few ways.
“Glycemic index” is a method of determining the effect of a specifc food on blood glucose (sugar). The higher the number, the greater the effect (in theory). Cooked brown rice, for example, has a glycemic index(GI) of 55. Once the rice is puffed and turned into cereal or rice cakes, the GI shoots up to 78. So for those who may be more ‘carb sensitive’, puffed rice by itself may not be the best choice.
Though only 60 calories a cup, it’s pretty much void of nutrition. There’s a smidge of potassium, a sprinkle of iron and a few traces of b vitamins such as thiamin and niacin.
Apart from that, I think there isn’t much whole grain goodness to get excited about after the rice has been puffed. And in my experience, my patients are often STARVING an hour later if that is all that they had to eat.
If you are going to eat them, I would strongly advise pairing up your puffs with milk (cow or soy have the most protein) and perhaps top with berries and nuts and have an egg on the side. That breakfast might stick to your ribs for a while and provide much need nutrition that the rice puffs alone don’t deliver. Enjoy!
Ciao and Chow
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