Suzie’s Gluten-Free Organic Thin Rice Cakes, 12-Pack

If you’re trying to watch your weight or just stay heart healthy, the first things to disappear from your diet are also the things you crave. We’re talking about all those bags of chips, crackers and other not-so-light bites that supposedly “hold you over” between meals but are actually filling you up with sugar and carbs.

When rice cakes started appearing on mainstream grocery store shelves in the 1980’s, they were seen as a welcome way to fill that void. In their basic form, these cakes are in fact made of rice and not much else, which is the main part of their appeal. The rice is simply moistened, then subjected to a special type of pressure cooking that encourages them to puff up. The natural starch in the rice causes the grains to stick together, so there’s usually little to no oil involved.

Of course, not all rice cakes are created equal, and that’s where you have room to do some smart shopping. If you’re looking for taste, many rice cakes have added flavoring in the form of cinnamon sugar, chocolate or cheese. The most common additive is probably salt, and a little goes a long way to alleviate the admittedly bland taste of plain rice.

Keep in mind, though, that all these things are simply a more convenient way to add flavor. While rice cakes don’t contain MSG or any of the harmful ingredients of junk food snacks, they’re not especially nutritious in and of themselves. Artificial flavorings will undercut that benefit, so if you’ve got the time, try adding your own flavor. Rice cakes pair great with apple slices, peanut butter, strawberries or other natural snacks. They can also be used for dipping with your favorite hummus or spread, but make sure you’re buying cakes with the right texture. Cheaper rice cakes tend to crumble easily under pressure.

If you’re looking for the most healthy rice cakes, pay attention to the type of rice. White rice might taste a little more moist, but it’s probably going to add some carbs without giving you much in return. Brown rice is probably your healthiest option, since you’ll be getting a little bit of protein with every bite along with some trace minerals and vitamins. Quality counts for a lot here, since refined snacks of any kind can strip many of those benefits away. Multigrain rice cakes are also a good option, since those whole grains can help keep heart disease and diabetes symptoms at bay.

Finally, pay attention to the way they’re shaped and packaged. If you’re looking for snacks that can fit in a kid’s lunchbox, go for smaller, cracker-shaped cakes. If you want to get creative and pile on the toppings, go for a thicker type. It’s all about the texture when it comes to a good rice cake, so shop around until you find the right sweet spot between nutrition and taste.

What can you have with a rice cake? An easier question to ask is what can’t you have. Unflavored rice cakes make a great backdrop for any kind of flavor you want to pile on, adding a nice crunch to chewy fruits or smooth spreads.

If you want a savory snack, try adding turkey, ham, tuna or avocado. If you’ve got a sweet tooth to satisfy, you can pair them with peanut butter (or almond butter if you’ve got diet restrictions). Yogurt and berries are another good combo that won’t add too many points onto your daily diet checklist.