How to make rice milk, nutrition and main health benefits

How to make rice milk, nutrition and main health benefits

Making homemade rice milk is very simple, it’s a good option to replace cow’s milk for people who have lactose intolerance or allergies to cow’s milk protein, soy or nuts. It is more common to say rice milk because it is a drink that can replace cow’s milk, however it is more correct to call it rice beverage, because it is a vegetable beverage. This drink can be found in supermarkets, internet or health food stores.

Rice Milk Recipe

Rice milk is very simple to make at home and can be prepared at any time, especially as it uses ingredients that are easy to find in any kitchen.

Ingredients

  • 1 cup of white or brown rice;
  • 8 glasses of water.

Instructions

Put the water in a pan on the fire, let it boil and put the washed rice. Leave on low heat for 1 hour with the pan closed. Allow to cool and place in a blender until liquid. Strain very well and add water if necessary.

To add flavor to the rice milk, before hitting the blender, you can add 1 teaspoon of salt, 2 tablespoons of sunflower oil, 1 teaspoon of vanilla extract and 2 tablespoons of honey , for example.

Nutrition facts for rice milk

The following table indicates the nutritional composition for each 100 mL:

ComponentsAmount per 100 mL
Energy47 calories
Proteins0.28 g
Fats0.97 g
Carbohydrates9.17 g
Fibers0.3 g
Calcium118 mg
Iron0.2 mg
Phosphor56 mg
Magnesium11 mg
Potassium27 mg
Vitamin D1 mcg
Vitamin B10.027 mg
Vitamin B20.142 mg
Vitamin B30.39 mg
Folic acid2 mcg
Vitamin A63 mcg

Generally, calcium and vitamins, such as vitamin B12 and D, are added to the rice milk to enrich this milk with other nutrients. The amount varies according to the manufacturer.

Main health benefits

As rice milk has few calories, it is an excellent ally for the weight process since consumed in moderation and in conjunction with a healthy and balanced diet.

In addition, as it does not have significant amounts of fat, it helps to reduce cholesterol, in addition to being an excellent source of B vitamins, A and D, which help to maintain the nervous system, skin and vision health.

The rice drink is also ideal for those who are allergic to milk protein or for those who have lactose intolerance, as well as for people who are allergic to nuts or soy. This drink has a neutral and pleasant flavor that combines with coffee, cocoa powder or fruit, and can be included in the breakfast or in the snack to prepare vitamins or with cereals, for example.

Possible side effects

It is important to mention that rice milk is a good source of protein and that because it is rich in carbohydrates it may not be ideal for people who have diabetes.

In addition, according to the FDA, some rice drinks may contain traces of inorganic arsenic, a substance that can cause heart problems and cancer in the long run, so it is recommended that the beverage not to be consumed in excess.

References