People make rice milk by mixing ground brown or white rice with water, creating a popular non-dairy beverage among vegans. Many recognize it as the least allergenic of the non-dairy milk varieties, offering a safe option for those allergic or intolerant to dairy, gluten, soy, or nuts. You can enjoy this versatile milk on its own, use it in baking and desserts, or have it with cereal and oatmeal.
What is Rice Milk?
Rice milk is a light and refreshing drink that is low in both fat and cholesterol. Among all dairy milk alternatives, it is the least likely to cause allergic reactions. The production process involves blending milled brown or white rice with water until it achieves a liquid form. During this blending, carbohydrates convert into sugars, giving the milk a natural sweetness.
Although rice milk is free from cholesterol and lactose, it lacks substantial amounts of calcium and protein. Nevertheless, manufacturers fortify many commercial varieties with calcium, vitamins, and minerals. Similar to other non-dairy milk options, it often includes thickeners to enhance texture and flavor, as well as sweeteners.
Rice milk is particularly well-suited for use in baking and dessert recipes. It typically requires a binding or stabilizing agent, such as eggs, flour, or xanthan gum, to achieve the desired consistency for non-dairy sauces.
How Does Rice Milk Taste?
The designation “rice milk” might suggest that its flavor is similar to that of rice soaked in milk; however, the actual taste profile of this beverage is considerably more sophisticated.
Rice milk tends to be sweeter than regular dairy milk. The primary ingredient, rice, is a carbohydrate that breaks down into sugar during processing. This beverage is typically white or beige and features a creamy texture akin to that of cow’s milk.
Manufacturers infuse many rice milk products available in supermarkets with either natural or artificial flavorings, offering a range of flavors such as chocolate and vanilla. Additionally, they fortify certain versions with minerals like calcium and vitamins A, D, and B12 to replicate some of the nutritional benefits of dairy milk.
Nutrition Facts
single serving of rice milk, which is 1 cup (8 ounces), provides approximately 120 calories. This is less than the caloric content of whole milk, which is about 150 calories, but exceeds that of low-fat or skim milk.
Both rice milk and low-fat dairy milk have a comparable fat content, with each containing around 8 grams (g) per serving; however, rice milk does not include any saturated fats.
Additionally, rice milk possesses several nutritional attributes that differentiate it from dairy milk. Most varieties of rice milk available in stores are low in protein (1 g per serving) and contain no fiber (0 g per serving).
Furthermore, rice milk is considerably higher in carbohydrates compared to dairy milk. A 1-cup serving of rice milk contains 23 g of carbohydrates, with 13 g coming from starches and 10 g from added sugars.
Preparing rice milk
The commercial production of rice milk consists of several essential stages. Specifically, the rice grains undergo milling, a process that removes various components. Full milling removes the husk, germ, and bran, resulting in white rice.
This method, while producing a desirable texture for rice milk, also removes many essential vitamins and nutrients. As a result, some brands choose to partially mill the rice, which retains more nutrients by only eliminating the husk, thus producing brown rice.
After the milling process, a worker mixes the rice with water, processes it into a slurry, and subsequently filters it to produce a smooth liquid. Then, they add enzymes to facilitate the breakdown of starch within the mixture. At this point, manufacturers typically add oils, salt, stabilizers, and flavorings.
Pros and cons
Rice milk presents several potential health advantages that make it a viable alternative to dairy milk. It is devoid of lactose, which can aid digestion for those who are lactose intolerant. Additionally, it lacks the proteins casein and whey, which can elicit allergic reactions in individuals with dairy allergies.
Moreover, rice milk is low in both phosphorus and potassium, making it a more suitable option for individuals with chronic kidney disease. When fortified, rice milk can deliver similar quantities of calcium and vitamins A, D, and B12 as dairy milk.
However, it is crucial to consider some potential disadvantages. Rice milk is relatively high in carbohydrates, which may lead to heightened blood glucose levels and inflammation in individuals with diabetes.
Rice plants easily absorb arsenic, a naturally occurring toxic element present in soil, which can elevate the levels of arsenic in rice milk. Although commercially produced varieties of this beverage are generally low in arsenic content, it remains prudent to consume rice milk in moderation.
How to Choose Rice Milk?
Selecting reliable rice milk necessitates careful examination of labels and nutritional details. Numerous consumers prefer to steer clear of brands that have excessive added sweeteners, given that the beverage is inherently rich in carbohydrates. Often, these are the flavored options, such as chocolate or vanilla.
It is also crucial to review the nutritional information and seek out fortified rice milk that includes protein, calcium, and essential vitamins. Since individual taste preferences vary, it may be beneficial to try several brands to determine which one is most appealing.
The bottom line
Rice milk serves as a non-dairy substitute for conventional cow’s milk. Mix ground rice with water to produce this beverage, incorporating minimal quantities of salt, oils, and stabilizers that you can purchase in stores.
Although rice milk is free from lactose, making it suitable for individuals with lactose intolerance, it is relatively high in carbohydrates, which may render it less suitable for those managing diabetes. Many grocery stores offer fortified rice beverages enriched with vitamins and nutrients, as well as various flavored options.
