There’s a good reason why rice cakes are a low-calorie diet staple: They may not be great on flavor, but they have a satisfying crunch and make a great base for other healthy ingredients, dieters say.

Plain rice cakes made from brown rice can provide some nutrients although they are quite low in calories. They are generally considered a diet-friendly alternative to more calorie-dense carbohydrates. bread or crackers.

“They’re low-calorie and basically devoid of fat, so they make for a good, old-fashioned kind of diet meal,” registered dietitian Theresa Gentile tells TODAY.com. Rice cakes actually became a “diet food” in the ’90s, when “we were so afraid of fat,” Caroline Susie, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.

Nowadays experts are realizing this Some types of fat play an important role in our diet. providing health benefits and keeping us full. But that doesn’t mean that low-fat foods like rice cakes are completely irrelevant or limited to restrictive diets.

Think of rice cakes “like a blank canvas” for other foods, making them the perfect vehicle for protein, healthy fats, and even veggies, says Susie. Experts agree that rice cakes can be part of a healthy, filling snack or meal when paired with more satisfying ingredients like nut butter, avocado, eggs or cottage cheese.

But if you don’t like rice cakes, you definitely don’t need to replace your favorite foods with them just because rice cakes are low in calories and fat. Dietitians say other healthy ingredients, including bread, can serve the same role.

Rice cake nutrition

One plain, unsalted brown rice cake will provide:

• 35 calories
• 0.7 grams of protein
• 0.3 grams of fat
• 7 grams of carbohydrates
• 0.4 grams of fiber

Be aware that salty or flavored rice cakes will contain more sodium and sugar than plain rice cakes. It may be made from white rice or contain artificial colors or sweeteners, says Gentile, who is also a spokesperson for the Academy of Nutrition and Dietetics.

Are rice cakes healthy?

Plain or lightly salted rice cakes made from brown rice are packed with whole grains and make a low-calorie, crunchy, simple snack. “If it’s made from brown rice, it has a little more nutritional value,” explains Gentile, including manganese and niacin.

Rice cakes can also be an excellent base for other ingredients, especially protein and healthy fats, that will keep you feeling full and make the meal more satisfying. Of course, adding other foods to plain rice cakes also adds flavor, says Susie. Whether you’re in the mood for something savory or sweet, feel free to get creative.

Here are a few important suggestions according to dietitians:

• Hazelnut butter and banana or apple slices
• avocado puree
• Hummus or tahini and sliced ​​vegetables such as cucumber and bell pepper
• Ricotta, tomato and basil
• Cottage cheese and hot honey
• Greek yogurt and sliced ​​fruit
• Sliced ​​boiled egg
• canned tuna
• Chocolate hazelnut paste and pomegranate seeds

Pairing rice cakes with foods like this is also help you manage your blood sugar levelssays Susie. If you eat carbohydrate-heavy foods, such as rice cakes, alone, “your blood sugar will go up and then go down,” she explains. “When you pair healthy fats and lean protein with this carb, it helps blunt the blood sugar curve,” says Susie.

Plain rice cakes too low in FODMAPsA group of natural sugars that some people find difficult to digest. This makes rice cakes an attractive option for people with irritable bowel syndrome, Gentile adds.

Additionally, many rice cakes are naturally gluten-free. But Susie warns that some may be made with other grains, so it’s important to check the label if you need to avoid gluten.

When purchasing rice cakes, take a moment to check the ingredients and nutrition facts label so you know what you’re getting. Be especially careful with flavored rice cakes, which can be made from refined grains and contain extra sugar, sodium and calories.

These are still a A healthier alternative to snacks like potato chipsGentile says it’s still easy to eat more than you want. So even if snacks are low in calories, it’s a good idea to watch your portion sizes to avoid exceeding sodium or sugar recommendations.

Healthy alternatives to rice cakes

If you’re watching your calories but don’t like rice cakes, there are many other healthy foods that fill the same role.

A slice of whole-grain bread, a serving of whole-grain crackers, or even a few slices of crostini will serve the same purpose, providing similar nutrients for a reasonable amount of calories, says Gentile. (Here is our Dietitian-approved recommendations to find the healthiest bread.)

Depending on the bread, you can get twice as many calories as rice cakes, says Susie. “But it’s not about one food choice, it’s about looking at your entire day,” she adds. And a slice of toast can be a great way to help you get a good amount of protein, healthy fats, and fruit or vegetables.

If you have certain dietary restrictions, you may need to do a little more planning (possibly with the help of a registered dietitian), but “I believe all foods can fit,” says Susie. “Carbohydrates provide instant gratification and are delicious,” he adds.

Whether you’re reaching for rice cakes or a slice of your favorite toast, finding ways to boost nutrition can make any snack healthier and tastier.