Rice Milk

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Rice Milk

Composed By Muhammad Aqeel Khan
Date 8/9/2025

What Is Rice Milk?

Rice milk is a plant-based milk alternative made by blending milled rice and water, then filtering the mixture to create a smooth liquid. Commercial versions often include added vitamins, minerals, and flavorings to improve nutrition and taste.

This non-dairy milk gained popularity in the 1990s as a vegan-friendly, lactose-free substitute for cow’s milk. Unlike almond or soy milk, rice milk has a naturally sweet flavor due to the enzymatic breakdown of rice starch into sugars during production.

Nutritional Value of Rice Milk

Rice milk contains only 1 g of protein per cup, whereas cow’s milk has 8 g and soy milk has 7 g. Commercial products are typically fortified.

Nutrition Facts (1 cup, unsweetened rice milk)

  • Calories: ~120

  • Carbohydrates: 22 g

  • Protein: 1 g

  • Fat: 2.5 g

  • Calcium: 25–30% DV (fortified)

  • Vitamin D: 25% DV (fortified)

  • Vitamin B12: 50% DV (fortified)

  • Iron: 2% DV

(Source: USDA FoodData Central)

Key Points:

  • Low protein: Not ideal for growing children or athletes compared to cow’s milk or soy milk.

  • High carbs: Provides quick energy, making it suitable for those needing higher calorie intake.

  • Fortified nutrients: Helps replace calcium and vitamin D often missing in dairy-free diets.

Health Benefits of Rice Milk

1. Suitable for Lactose Intolerance and Dairy Allergies

Rice milk is naturally lactose-free and free from milk proteins like casein and whey, making it a safe choice for people who cannot tolerate cow’s milk.

2. Vegan-Friendly

As a 100% plant-based milk, rice milk is popular among vegans who avoid animal products.

3. Hypoallergenic Alternative

Unlike almond or soy milk, rice milk is free from common allergens such as nuts and soy. Studies show that rice milk can be tolerated by most people with multiple food allergies (Fiocchi et al., 2010).

4. Heart-Friendly Option

Rice milk contains no cholesterol and very little saturated fat, which may help support cardiovascular health compared to full-fat dairy.

5. Easily Digestible

Because it’s thin and light, rice milk is gentle on digestion, making it suitable for individuals with sensitive stomachs or recovering from illness.

Potential Drawbacks of Rice Milk

1. Low in Protein

Compared to cow’s milk (8 g per cup) or soy milk (7 g per cup), rice milk provides just 1 g of protein. This makes it less ideal for children, athletes, or anyone needing higher protein intake.

2. High Glycemic Index

Rice milk has a high glycemic index (GI), which can cause rapid spikes in blood sugar. This may not be suitable for people with diabetes or insulin resistance (Brand-Miller et al., 2003).

3. Arsenic Concerns

Rice naturally absorbs more inorganic arsenic from the soil than other grains. Exposure to arsenic may rise with prolonged use of rice products, such as rice milk. The European Food Safety Authority (EFSA, 2014) advises limiting rice-based drinks in young children’s diets.

4. Less Nutrient-Dense Without Fortification

Essential minerals such as calcium, vitamin D, and vitamin B12, which are vital for bone health and energy metabolism, are absent from unfortified rice milk.

Rice Milk vs. Cow’s Milk and Other Plant-Based Milks

Rice Milk vs. Cow’s Milk

  • Pros: Dairy-free, cholesterol-free, lighter on digestion.

  • Cons: Much lower in protein, less nutrient-dense without fortification.

Rice Milk vs. Almond Milk

  • Rice milk: Higher in carbs, better for nut allergies.

  • Almond milk: Better for low-carb diets, lower in calories, and higher in vitamin E.

Rice Milk vs. Oat Milk

  • Rice milk: Sweeter, higher GI, thinner texture.

  • Oat milk: Offers a creamier consistency, contains beta-glucan fiber, and is beneficial for controlling blood sugar.

Rice Milk vs. Soy Milk

  • Rice milk: Hypoallergenic, safe for soy allergies.

  • Soy milk: The closest nutritional substitute for cow's milk, which is high in protein.


Who Should Consider Drinking Rice Milk?

Rice milk is a good choice for:

  • Vegans avoiding all animal products.

  • Lactose-intolerant individuals who cannot digest cow’s milk.

Lactose

  • People with multiple allergies (nuts, soy, dairy).

  • Those needing light, easily digestible liquids (illness recovery, sensitive digestion).

However, children under 5 should not rely solely on rice milk due to low protein and arsenic concerns (UK NHS guidelines).

Health Concerns: Arsenic in Rice Milk

Rice absorbs arsenic(Wikipedia) more than other grains. Research shows that long-term exposure may increase risks of cancer, heart disease, and developmental issues in children (Meharg & Zhao, 2012).

Tips to Reduce Risk:

  • Choose brands that test for arsenic levels.

  • Rotate plant-based milks (soy, oat, almond) instead of relying only on rice milk.

  • Avoid giving rice milk as the main drink for infants and toddlers.

How to Use Rice Milk in Daily Life

There are numerous dishes and beverages that can use rice milk:

1. In Coffee or Tea

  • Works as a lighter creamer, though less foamy than oat or soy milk.

2. Smoothies

  • Adds natural sweetness and blends well with fruits like bananas, berries, or mango.

3. Cooking and Baking

  • Substitute for cow’s milk in pancakes, muffins, or sauces.

  • Best in recipes where protein and creaminess are less essential.

4. Cereal and Oatmeal

  • Pairs well with breakfast cereals and hot porridge.

5. Homemade Rice Milk

  • Blend 1 cup cooked rice with 4 cups water, strain, and refrigerate. Flavor with vanilla or cinnamon.

Practical Tips for Choosing Rice Milk

  • Select unsweetened, fortified versions to avoid added sugars and ensure essential nutrients.

  • Check the calcium and vitamin D content on labels.

  • To maintain nutritional balance, alternate rice milk with other plant-based milks.

Frequently Asked Questions (FAQ)

1. Is rice milk healthier than cow’s milk?

Not necessarily. Although rice milk is hypoallergenic and dairy-free alternatives, it lacks the protein and minerals found in cow's milk.

2. Can diabetics drink rice milk?

Rice milk’s high glycemic index means it may trigger spikes in blood sugar, making oat or soy milk preferable for those managing diabetes.

3. Is rice milk safe for toddlers?

Health agencies advise against giving rice milk as the primary drink for toddlers due to arsenic content and low protein levels.

4. Does rice milk contain calcium?

Only if fortified. Check product labels to confirm calcium and vitamin D content.

5. Can I make rice milk at home?

Yes, by blending cooked rice with water. However, homemade versions lack fortification.

Conclusion

For vegans, lactose intolerant people, and anyone with nut or soy allergies, rice milk provides a mild, dairy-free, and hypoallergenic alternative. While it offers some health benefits, its low protein content and arsenic concerns mean it should be consumed in moderation and rotated with other plant-based milks. Choosing fortified, unsweetened versions ensures better nutrition. 

A balanced diet can benefit from the inclusion of rice milk if its advantages and disadvantages are recognized.

References

  1. USDA FoodData Central. Rice Milk, Unsweetened.

  2. Fiocchi, A., et al. (2010). World Allergy Organization position paper on cow’s milk allergy. World Allergy Organization Journal.

  3. Brand-Miller, J. C., et al. (2003). Glycemic index and chronic disease. American Journal of Clinical Nutrition.

  4. EFSA (European Food Safety Authority). (2014). Scientific opinion on dietary exposure to inorganic arsenic.

  5. Meharg, A. A., & Zhao, F. J. (2012). Arsenic & Rice. Springer.

  6. NHS UK. (2019). Foods to avoid giving babies and young children.

Note:

This article is for informational purposes only and should not be considered medical advice or a substitute for professional treatment. Always consult your healthcare.

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