Rice milk is a plant-based dairy alternative, which is valued for its natural sweetness, hypoallergenic and vegan-friendly qualities. It is made from pounded rice and water, which is quite popular among those with lactose intolerance, nut allergies or soy sensitivity. You can prepare rice milk at home using white or brown rice. However, commercially available products are made using brown rice, brown rice syrup, plant-based oils, sweeteners or flavourings. In addition, rice milk is also fortified with vital nutrients, including vitamin B12, calcium and vitamin D.

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Dive into this article to explore the nutritional profile, health benefits, how to make rice milk at home, its uses, and potential side effects.

What Is Rice Milk?

Rice milk is a dairy-free, plant-based milk substitute made from white or brown rice. It has a naturally sweet flavour, a watery consistency, and is often enriched with vitamins and minerals to boost its nutritional value. Commercially available rice milk is obtained by blending cooked rice with water and filtering it to remove solids.

Also Read:5 Best Plant-Based Milk Alternatives: Nutrition, Benefits, Uses, and Side Effects

Nutritional Content

Nutritional Value of Rice Milk Per 1 Cup (240 ml), unsweetened

Nutrient     Amount

Calories      ~120 kcal

Carbohydrates    22–28 g

Sugars        ~10 g (natural)

Protein       ~1 g

Fat    ~2 g

Calcium (fortified)        ~25–30% DV

Vitamin D (fortified)    ~15–25% DV

Vitamin B12 (fortified)          ~50% DV

*Source: As Per the US Food and Drug Administration

Nutritional values differ between brands. Homemade rice milk contains very less amount of vital nutrients unless fortified.

Health Benefits of Rice Milk

Dairy-Free /Allergen-Friendly

Rice milk is devoid of lactose, soy, gluten, and nuts. Thus, making it a perfect option for people with severe soy, nut allergies or lactose, gluten intolerances.

Easily Digestible

This plant-based milk alternative is gentle on the stomach and suitable for those with a sensitive gut or recovering from illness.

Good for Heart Health

Rice milk contains no cholesterol and is low in saturated fats, which supports cardiovascular health and averts the risk of heart disease.

Rich in Carbohydrates

The goodness of carbohydrates provides quick energy, making it a great option for athletes or those needing an instant energy boost.

Fortified with Nutrients

Commercially made rice milks are enriched with calcium, vitamin D and B 12. This makes it beneficial for optimising bone health, preventing osteoporosis and supporting red blood cell formation, especially in vegans and vegetarians.

Also Read: Cashew Milk: Nutrition, Health Benefits, Uses And How To Make It At Home

How to Make Rice Milk at Home?

It is a simple and cost-effective method to make rice milk at home.

Ingredients

1 cup cooked white or brown rice

3–4 cups water

Pinch of salt, vanilla extract, cinnamon, or natural sweetener like dates, maple syrup is optional.

Method

Grind cooked rice and water in a mixer until smooth.

Strain rice milk obtained using a fine mesh strainer to remove pulp.

Store in a clean glass bottle. Refrigerate and consume within 4–5 days.

Shake well before use, as natural separation may occur.

Uses of Rice Milk

Drink chilled or warm, plain or flavoured beverages.

Blend with cereals and oatmeal to make a dairy-free breakfast.

Combine it with smoothies to offer a naturally sweet taste and flavour.

In baking and cooking, replace cow’s milk in pancakes, cakes, or sauces.

A suitable creamer alternative in coffee or tea; however, remember it may curdle in hot acidic coffee.

Side Effects

As it is high in carbohydrates and natural sugars, it is not suitable for diabetics or those on low-carb diets due to its high glycaemic index.

Compared to soy or dairy milk, rice milk contains very minimal protein, making it a less ideal option for growing children or bodybuilders.

Long-term consumption of rice products may lead to arsenic exposure. Use white rice occasionally or rotate with other plant-based milks like oat or almond milk.

Homemade rice milk is deficient in essential nutrients; thus, vegans solely depending on homemade rice milk should make sure to complement B12, calcium, and vitamin D to meet the demands.

Conclusion

Rice milk is a light, naturally sweet, and allergy-friendly milk alternative perfect for vegans and those with dietary restrictions. Though rice milk lacks quality protein, but it offers a steady source of energy and is easy to digest. Rice milk, whether home-made or store-bought, is a versatile addition to your diet regimen. Remember to have it as part of your balanced meal plan.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.

References:

https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/rice-milk

Physicochemical Properties and Nutritional Relevance of Rice Beverages Katarzyna Najman

https://www.researchgate.net/publication/384799316_Physicochemical_Properties_and_Nutritional_Relevance_of_Rice_Beverages_Available_on_the_M

How well do plant based alternatives fare nutritionally compared to cow’s milk?

Sai Kranthi Vanga 1,✉, Vijaya Raghavan 1

https://pmc.ncbi.nlm.nih.gov/articles/PMC5756203/