Features of rice beverage, indications and contraindications for consumption. A recipe for rice beverage
Julia Wójcik
2026-03-18
2 min. read
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Plant-based beverages, such as rice beverage, have gained significant popularity in recent years, likely due to the growing trend towards vegetarianism and veganism. Is it a wise decision to substitute cow's milk with rice beverage?
Properties of rice milk
Rice milk, like cow's milk, has its own distinct characteristics. According to the USDA database, 100 grams of this product contains: 47 calories, 0.3 grams of fiber, 5.28 grams of sugar (without lactose), 11 milligrams of magnesium, and 0.47 milligrams of vitamin E. It does not contain saturated fatty acids or cholesterol. However, it is important to note that rice is one of the plants that most readily accumulates arsenic. Prolonged exposure to high concentrations of this element can increase the risk of bladder, lung, and skin cancers. Should one then completely eliminate rice and its derivatives from the diet? According to FDA recommendations, no. Rice can be part of a balanced diet, but it should not be the primary component (monopolizing any single product in the diet is not beneficial). Occasionally replacing a glass of cow's milk with rice milk does not have negative health consequences.
"Rice milk uses and limitations"
To whom can we recommend this plant-based milk substitute? Primarily to three groups: individuals with lactose intolerance, those allergic to cow's milk protein, and vegans. Rice milk has a subtle taste distinct from cow's milk, yet it works exceptionally well in shakes and cocktails. A key advantage is the absence of saturated fatty acids, making it suitable for people with lipid metabolism disorders, such as hypertriglyceridemia or hypercholesterolemia. However, it does not provide highly bioavailable calcium, so other sources should be considered. Who should avoid rice milk? Diabetics – due to its high glycemic index. It is advisable to check labels, as some rice beverages may contain added sugar.
„Preparation of rice milk - the recipe"
The simplest method is to merely submerge one glass of rice in a liter of water and let it sit overnight, and then grind and filter the resulting beverage. Depending on your preferences, you can sweeten the milk or enhance its flavor with vanilla or coconut. Rice milk can be an intriguing alternative that adds diversity to a daily diet, but it cannot replace cow's milk. It is also worth noting that rice can constitute a real component.
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