All You Need to Know About Rice Malt Syrup

What is rice malt syrup, you may ask? Other than being a trendy sugar replacement and the ultimate sweetener alternative, do we really know what it actually is and whether it is in fact better for us? Let’s explore what rice malt syrup really is, where it comes from and why it is a better alternative for a healthier lifestyle.

What type of sugar is in rice malt syrup?

Starting with the basics, rice malt syrup is derived from brown rice. The syrup occurs after the rice is cooked and fermented, creating a liquid mix of sugars.  So really, it is its own ‘sugar’, so to speak. It is a sweetener derived from rice. Rice malt syrup is not as sweet as other sugars, honey or maple syrup, but it is low in chemicals and is a complex sugar, meaning it absorbs more slowly into the blood stream.

Is rice malt syrup gluten free?

Yes, RMS is gluten free as it is derived from rice, a gluten free grain. For those of us who need or like to be cautious of consuming gluten, this product is safe to use. But please, always check the label before you buy to make sure no nasties have snuck in!

Why is RMS used in I Quit Sugar and FODMAP diets?

You may have noticed that I Quit Sugar and low FODMAP diets use RMS as a sugar alternative. The reason for this is that rice malt syrup contains no fructose. Fructose can clog up your liver, cause bloating, abdominal pain and other symptoms related to IBS. The FODMAP diet suggests removing fructose if you have a fructose malabsorption to relieve these symptoms. Avoiding fructose also means we cut out that fast sugar release that creates insulin spikes and blood sugar crashes, which give us cravings, hunger and fatigue. Rather, rice malt syrup contains glucose, which our bodies can tolerate in small amounts.

Is rice malt syrup a healthy alternative to sugar?

With the questions we’ve answered so far, we can say yes! It is a healthier alternative as our bodies can digest it much easier. However, there are no any additional vitamins or minerals found in rice malt syrup, which is why you need to remember it is a substitute only and shouldn’t be relied on for additional health benefits.

Where to buy rice malt syrup?

It should be easy to get your hands on some rice malt syrup! Try your local supermarket (in the health food section) or health food store and you will be sure to find it.

Image via

What are some rice malt syrup substitutes?

Rice malt syrup is already a sugar substitute in itself. Other sweeteners you might like to try are raw honey, coconut sugar, pure maple syrup or stevia. Depending on what you are making, maybe see if you could use fruit instead, which is natural and full of fibre. Dates are a good one to keep in mind as they can be softened with hot water or chopped to add into many dishes, however, they still contain fructose. If you are trying to cut out fructose, check the fructose content on any sweetener you choose to try.

Rice malt syrup recipes:

I still love to have a tasty treat but try to be kinder to my body by picking healthier alternatives, like rice malt syrup. Check out the recipes section to see how we have used rice malt syrup, here are a few that I love:

Paleo Hot Cross Buns Recipe

This Paleo Hot Cross Buns recipe is seriously good, I was so surprised how yummy they were. There’s even an option to make them a vegan friendly hot cross buns recipe!

Dark Chocolate Brownie Bites (gluten free, dairy free, refined sugar free)

A great treat to have with a cuppa when a friend comes or to satisfy that after dinner sweet tooth! They taste so good, you won’t believe that they’re healthy!

Healthy Chocolate Fruit and Nut Bar

This is another favourite dessert/afternoon snack of mine! The buckwheat kernels add such a nice crispy texture.

Let us know in the comments below how you have used rice malt syrup! We’d love to feature your recipe on EPW.

Need new ideas to help you get fit & toned?

Let us help you get ready for summer with over 6 FREE workout printables, a daily planner & our weekly newsletter. Enter your name & email below!

Your information will NEVER be shared or sold to a 3rd party...we HATE SPAM TOO!