Green tea is more than just liquid. Many of the plant compounds in the tea leaves do make it into the final drink, which contains large amounts of important nutrients
Tea is rich in polyphenols that have effects like reducing inflammation and helping to fight cancer.
Green tea is about 30 percent polyphenols by weight, including large amounts of a catechin called EGCG. Catechins are natural antioxidants that help prevent cell damage and provide other benefits.
These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals are known to play a role in aging and all sorts of diseases.
EGCG (Epigallocatechin Gallate) is one of the most powerful compounds in green tea. It has been studied to treat various diseases and may be one of the main reasons green tea has such powerful medicinal properties (2).
Green tea also has small amounts of minerals that are important for health.
Try to choose a higher quality brand of green tea, because some of the lower quality brands can contain excessive amounts of fluoride (3).
That being said, even if you choose a lower quality brand, the benefits still far outweigh any risk.
Calories, Fat and Other Basics
A 28-gram serving of Japanese rice crackers, which is equal to about 16 pieces, contains 110 calories and 1 gram of fat. None of the fat in the rice crackers is saturated fat. Limiting how much saturated fat you include in your daily diet is a good way to protect the health of your heart and reduce the risk of stroke. That same serving supplies 2 grams of protein, which is slightly more than 4 percent of the 46 grams women need each day and slightly less than 4 percent of the 56 grams men require on a daily basis.
Sodium Content
Salt is one of the few ingredients in Japanese rice crackers, and it adds sodium to the snacks. A 16-piece serving of Japanese rice crackers contains 75 milligrams of sodium. That translates to 5 percent of the 1,500 milligrams of sodium you should make as your daily upper limit, as suggested by the American Heart Association. Sticking to this recommendation can help reduce your risk of heart failure, stroke, kidney disease and stomach cancer, notes the AHA.
What’s Missing
Japanese rice crackers don’t contain any fiber. Women need to include 25 grams of fiber in their daily diet and men should aim for 38 grams each day. Fiber promotes normal digestion, helps prevent constipation and reduces the risk of certain health problems such as heart disease. Japanese rice crackers don’t supply key vitamins and minerals such as calcium, iron and vitamins A and C either.
Rice Crackers in Your Diet
Just because Japanese rice crackers don’t supply much in the way of vitamins and minerals doesn’t mean you can’t include them in your healthy eating plan. They are low in fat, which makes them a good snack, but pair them with the right ingredients so you still get the nutrients they lack. Top each cracker with a slice of low-fat cheese to add protein and calcium or lean chicken to add protein and iron. Spread the rice crackers with low-fat cream cheese and top them with mango chunks to add vitamins A and C, as well as potassium. Dip rice crackers into low-sodium bean dip as a healthy way to include fiber in your snack.