Secrets of the Superhuman Food Pyramid: Pros and Cons of Rice Milk

Rice milk has been available to consumers for quite some time now. Made commercially by pressing soaked brown or white rice through a mill, rice milk continues to be one of the more preferred alternatives to cow’s milk as it can be easily made at home using rice flour and water. Boiling unpolished rice with large volumes of water, and subsequently blending and straining the mixture, is another popular method for making rice milk at home. While no doubt a healthy addition to your diet, judicious intake is advised due to a number of considerations.

Read further and discover more about the pros and cons of rice milk and why the Superhuman Food Pyramid recommends moderate consumption of this source of hydration to help in your quest to Become Superhuman.

Rice Milk Benefits:

Rice milk is first and foremost lactose-free. It is for this reason it has become one of the go-to beverage of individuals who suffer from cow milk protein (CMP) sensitivity. Meanwhile, a study has found that children with CMP allergy tolerate it better than cow or soy milk. Rice milk appears to be better absorbed by infants’ stomachs, too, as was shown in yet another study.

Rice milk is a superior source of B vitamins, magnesium, niacin, phosphorus, and manganese as well. Not only that as this drink is packed with carbohydrates, making it an excellent energizing beverage. Rice milk is FODMAP diet-friendly, too, so individuals with irritable bowel syndrome may be able to drink this beverage.

Rice Milk Risks:

Rice allergy has been documented in the early 90s in Japan. Though rather rare in the Western world, it’s possible that we’ll see an increase in the incidence of sensitivity to rice milk and other rice-based products, seeing as how easily available these food items are now.

A Korean study was able to identify the types of proteins in rice responsible for triggering allergic reactions, and according to the findings, preparation is key to minimizing their effects. It’s been found that prolonged soaking to allow for germination, as well as cooking the rice in large volumes of water for an hour at 212 degrees Fahrenheit (100 degrees Celsius) significantly weaken the rice allergens. It is best to observe these preparation methods when making your own rice milk at home. If possible, choose commercially available rice milk brands that have been processed utilizing said procedures as well.

Another cause for concern is the presence of arsenic in rice. Though the US Food and Drug Administration assured consumers that arsenic in rice-based products are not high enough to bring about immediate as well as short-term health effects, it’s still best to err on the side of caution. Aside from moderate consumption, ensure that your rice milk product has been sourced from reliable and trustworthy makers. Opting for certified organic wild rice as the main ingredient for your homemade rice milk may also be a good idea.

Rice has significantly lower calcium than regular milk. Because this is so, rice milk products are often fortified with calcium. However, such a practice doesn’t always guarantee proper absorption as calcium typically settles at the bottom of the packaging. Shaking the carton prior to pouring calcium-fortified rice milk would then be prudent. Further research and testing are warranted as well, especially with reports of children suffering from nutritional deficiencies resulting from using rice milk as the sole health food supplement after weaning from breastfeeding.

Rice milk is packed with carbohydrates, too, and so individuals who have insulin resistance related diseases must consult with their doctors to ascertain if rice milk is indeed safe to integrate in one’s diet. Lastly, commercial rice milk brands often have additives like flavorings, thickeners like carrageenan, calorie-dense sweeteners like sugarcane syrup, or low-calorie but toxic sugar substitutes like acesulfame or aspartame.

In the next post, I’ll tell you the dangers of almond milk and why you should avoid it to help in your quest to Become Superhuman.

In the meantime, if you care to jump ahead, here is a complete listing of drinks to avoid as well as consume regularly and moderately on the Superhuman Food Pyramid:




  • Almond Milk
  • Red Wine
  • Energy Drinks
  • Flavored Waters
  • Soda
  • Soy Milk
  • Regular Cow’s Milk
  • Instant Coffee
  • Blended Coffee
  • Lattes
  • Mochas
  • Beer
  • Mixed Drinks
  • Hard Alcohol

If you have questions, comments or feedback about the pros and cons of rice milk, the Superhuman Food Pyramid, this website, or other aspects of Becoming Superhuman, then leave your thoughts below, as well as any tips you have on the pros and cons of rice milk.