Are Rice Cakes Healthy?

The Short Answer

Proceed with caution. Rice cakes are widely viewed as the ultimate diet food because a single plain cake contains just 35 calories.

But that calorie count hides a major dietary flaw: a plain rice cake has a Glycemic Index (GI) of 82. For context, pure sugar is 100. Eating a rice cake completely plain will spike your blood sugar faster than a bowl of ice cream.

To make matters worse, puffed rice products carry significant heavy metal risks. Unless you are buying from transparent brands sourcing California-grown rice, you are likely consuming elevated levels of arsenic. Arsenic In Rice Cakes

Why This Matters

The blood sugar rollercoaster. Rice cakes are almost entirely composed of refined carbohydrates. Without fiber, fat, or protein to slow down digestion, those carbs hit your bloodstream immediately. This leads to a rapid insulin spike, followed by a crash that leaves you starving 30 minutes later.

The heavy metal problem. Rice absorbs arsenic from water and soil more efficiently than any other crop. Recent 2024 and 2025 studies show that the high-heat puffing process used to make rice cakes can actually increase the toxicity of the arsenic present.

Empty calories aren't healthy calories. Eating fewer calories isn't the same as eating healthy food. A rice cake takes up space in your stomach but provides virtually zero vitamins, minerals, or macronutrients. You're essentially eating crunchy air. Healthiest Rice Cakes

What's Actually In Rice Cakes

Most commercial rice cakes contain just one or two ingredients, but the source and processing matter immensely.

• White Rice — Highly refined, missing the nutrient-dense bran and germ. This is why white rice cakes spike blood sugar so violently.
• Brown Rice — Contains slightly more fiber and nutrients, but naturally holds 10 to 20 times more arsenic in the bran layer than white rice.
• Hidden Sugars — Flavored varieties like caramel or apple cinnamon often contain 3-4 grams of added sugar per cake. Are Flavored Nuts Bad
• Natural Flavors — A catch-all term that hides proprietary chemical mixtures used to make bland rice cakes taste like cheddar cheese or ranch.

What to Look For

Green Flags:

• California-grown rice — California soil contains roughly 50% less arsenic than soil in the southern US (Texas, Arkansas, Louisiana).
• Transparent testing — Brands that regularly test and publish their heavy metal results are the only ones worth trusting.
• Organic certification — Ensures the rice wasn't grown using synthetic pesticides, which prevents compounding your toxic load.

Red Flags:

• Conventional rice — If a brand doesn't specify where the rice is grown, it's likely a cheap blend from high-arsenic regions.
• Added sugars — Any flavor ending in "corn," "drizzle," or "crunch" is usually masking refined sugars and chemical flavorings.
• Eating them "naked" — Consuming a rice cake without a fat or protein pairing guarantees a blood sugar spike.

The Best Options

If you're going to eat rice cakes, the brand you choose dictates your heavy metal exposure. Healthiest Rice Cakes

The Bottom Line

1. Buy Lundberg. They are the only major brand consistently proving their arsenic levels are safe through third-party testing.

2. Never eat them naked. Always pair a rice cake with avocado, hummus, or a clean nut butter to blunt the blood sugar spike. Cleanest Nut Brands

3. Limit them for kids. Because of the heavy metal risks, rice cakes should not be a daily snack for toddlers or young children.

FAQ

Are rice cakes good for weight loss?

Only if you pair them correctly. While they are low in calories, eating plain rice cakes spikes your insulin and leaves you starving. Pairing them with a healthy fat keeps you full and prevents the crash.

Can diabetics eat rice cakes?

Diabetics should avoid plain rice cakes. With a Glycemic Index of 82, they are one of the fastest ways to spike blood sugar. If consumed at all, they must be paired with heavy protein or fat.

Are corn cakes a healthier alternative?

Yes, when it comes to heavy metals. Corn does not absorb arsenic the way rice does, making them a much cleaner base. However, corn cakes still have a high Glycemic Index and will spike blood sugar if eaten completely plain.

---

References (10)

1. 1. nutritionfacts.org
2. 2. tastingspoons.com
3. 3. ewg.org
4. 4. ewg.org
5. 5. ewg.org
6. 6. theguardian.com
7. 7. kallo.com
8. 8. wordpress.com
9. 9. food.gov.uk
10. 10. waitrose.com