Edible rice paper

Edible rice paper is an edible paper that is made from rice flour, tapioca flour, salt and water. These papers are used as wraps for spring rolls and their use was mainly in Vietnam. But now it is sold worldwide due to the ease and quickness in making several delicious food dishes with it. But are these papers healthy? How does one use them?

Table of Contents

Edible rice paper

Vietnamese people use a lot of rice noodles and Pho noodles. It was in this country that the origin of these edible rice paper started. The Northern and Central provinces of Vietnam have a lot of food delicacies that incorporate these papers in their making.

Edible rice paper
Edible rice paper is thin stiff and transparent (Source: Inspired taste)

These edible paper is made from white rice flour in which tapioca flour, salt and water are added. These are transparent and the tapioca flour provides it with the glutinous and sticky nature. Once made, these can stay fresh in the fridge for 3 to 5 days. Commercially, these are available as thin, stiff sheets of around 8 inch in diameter. Chef and cookbook author Andrea Nguyen states:

“Rice paper lasts indefinitely,”

Andrea adds:

“When I’m gone, they’ll still be here.”

How to use these papers? Nutritional facts?

In order to use them, the rice papers have first to be dipped and glided briefly a few times through warm water. One can use a pie dish to have this warm water for the dipping. This will make them soft enough for the recipes. But do not leave them in the water for long because that will make them oversaturated and flimsy.

Edible rice paper
Edible rice paper for spring rolls making (Source: YouTube)

The main use of these rice papers is to make fresh spring rolls or salad rolls and also fried spring rolls. These can serve as a healthy snack or even a nutritious meal. It has low fats, calories and has moderate amounts of protein. Moreover, it has fiber that is good for overall health.

1 roll of this paper weighs around 10 grams. Therefore 2 pieces or 20 grams provides 69.3 calories. There is 16.4 grams in this and sugar is less than 0.1 grams. The fat is a mere 0.2 grams and proteins is also 0.2 grams. The saturated fats are less than 0.1 grams. Sodium is 174 mg and there is no gluten.

When you fill them with vegetables and other fillings, the nutritional value will vary according to the filling.

Health benefits

These papers do not need cooking prior to eating. They are quick and fast to use. Life becomes more convenient with their use. When vegetables or such nutritious fillings are put in this paper, its health value increases. The protein content can be improved with meat, seafood, chicken, etc. In vegans, they can use tofu, legumes and such high-protein alternatives.

Edible rice paper
Vietnamese Spring rolls (Source: Monash Foodmap)

These papers have a low glycemic index and can help blood sugar control. Additionally, if they are used to wrap high protein foods, they can make one feel full. This assists in weight management. The rice paper also has less of fats and calories. This makes it a safe option for patients of heart diseases and atherosclerosis. They prevent rise of cholesterol in blood. Besides with use of vegetables in it, their antioxidants level rise and this can help in cancer prevention along with other health benefits of vegetables.

Read more: 3 plus points of white rice for health!

The calories and unhealthiness might increase if one deep-fries the rolls or uses a lot of mayonnaise in the filling in the paper.