If you are thinking of going onto keto diet for your health related reasons, there must be questions in your mind like what you need to eat? What changes you need to do? Can you eat rice on keto? and many more. Here we will answer all your questions related to can you eat rice on keto and if yes then which rice you should prefer?
Rice is a species of grass seed. It is the most favorite food of humans around the world. Rice is more popular in Asia and Africa than in other countries of the world. People consume them on regular basis and a number of dishes can be made from this food type. It’s easy to cook and serve. But if you are on Keto diet, you will be surrounded by the question – Can you Eat Rice on Keto diet or not? Is rice Keto friendly? Well, due to it’s high carb content – No. Rice is not a Keto Friendly food, but you have options (good news).
Researches show that the production of rice is the 3rd highest agricultural commodity in the world. Rice is arguably one of the most popular food staples around the world. But is rice keto friendly?
By default, people who love to eat rice in their meals get more calories than other people in the world. There are many varieties of rice in the world and people make rice differently according to their taste, culture, and region. There is a good variety of Rice that is produced worldwide, most of these rice types have 45 grams of carbs (average) in a single cup serving. So, here comes the question that can we eat rice on keto diet.
If you are on a keto diet or any other low carb diet, you must avoid the rice as it’s not a very Keto friendly food.
Brown rice, wild rice, and basmati have high carbs but also have health benefits. Almost all rice types can not be taken on keto, even though they have some very important nutrients.
Black rice also has much more high nutrients but also has high carbs. If you are not on a keto diet, it may be a good source of nutrition for you. But on Keto, try to avoid these.
LOW CARB RICE (You can eat this on Keto)
Strictly speaking, if you are on a Keto diet you cannot eat rice because of its high carbs. But wait, Low carb rice is a good option for Keto diet. Mixing a lot of vegetables makes sure that you are not kicked out of Keto at once.
You should not totally avoid rice. A word of advice is that you should take small quantities of rice at once. Following cyclical Ketogenic diet in this case is better.
There are few yummy varieties of rice present across the world which you can eat on kito. Few of them are listed below.
List of low carb rice that you can Eat on Keto:
- Broccoli rice
- Rutabaga rice
- Shirataki rice
- Butternut squash rice
- Cabbage rice
- Cauliflower rice
It is a member of the cauliflower family. Broccoli rice is a perfect choice for low-carb dishes. Broccoli rice has only 3.9 grams of carbs and easy to make. And due to Broccoli, the protein content is also quite high. This makes it worth-a-while food.
You can also use it in soup and stir-fried recipes.
Rutabaga is a vegetable that is also used as an uncooked vegetable. It is considered to be the best potato substitute. Anyone can easily peel it and add it in the food.
Because of its low carb contents, rutabaga rice is a good addition option for the people doing keto diet.
Rutabaga rice has 9 grams of net carbs, 2 grams of protein, and no fat in one cup. Rutabaga is also rich in minerals such as iron, zinc, magnesium, and manganese.
It is used in many dishes as a replacement for potatoes. Bake or sauté it and eat the delicious dish.
Shirataki rice (Miracle Rice)
Another name of shirataki rice is “Miracle Rice”. The root of the konnyaku plant and flour is used to make the shirataki rice.
It has no calories and that is why it is a miracle dish. The rice has a good source of dietary fiber because of no calories, no carbs. It is mainly used for improving digestion and high cholesterol levels.
Shirataki rice is easily available in grocery stores. Mostly people use it in the simmer fry and pilaf dishes. This can also be used in soups and thick sauce meals.
Butternut Squash Rice
Another alternative to rice in keto diet is Butter Squash rice. It has 21.4 g of net carbs per serving. If you like butternut rice, then go slow. This is a good source of A, B6, C, and E vitamins and also high in manganese, potassium, and magnesium.
You can easily find butternut squash rice at grocery stores or markets. It has a sweet taste. It is used in baked rice recipes and meals.
The cabbage is an ideal vegetable because of iron and vitamin A and C. It also has a very low amount of carbs, with no fat and only 2 grams of protein per cup.
Great with curries or as a substitute for fried rice. Riced cabbage is especially delicious in combination with Asian cuisine. Try it and add spices in your meal, such as garam masala, cumin, and turmeric.
Cauliflower rice is easily available at grocery stores in some countries. It can decrease the risk of diseases such as cancer. It has some powerful vitamins like C and K. You can use the cabbage rice in Thai, Mexican, Italian and Asian cuisine.
It only has 2.4 grams of fiber, 5 grams of carbs, and 24 calories in 1 cup.
NUTRITIONAL INFORMATION OF VARIOUS RICE TYPES
Having nutritional information (especially carbs) on rice is always a good thing to have while you are on a carb restricting Keto diet.
- Brown rice
- White rice
- Wild rice
- Black rice
- Red rice
Brown rice is considered the most nutritious rice in the world. It has more fiber than white rice and other rice. We get selenium and magnesium from brown rice. It can control diabetes and body weight.
The taste of brown rice is sweet, spicy, and sour. There are 51 grams of carbs in one serving cup of brown rice.
Red rice is another good option with plenty of fiber as well. Many people like its creamy texture and nutty taste. The red rice taste can be very complicated.
There are 44 grams of carbs in one serving cup of red rice.
White rice (most popular)
White rice is the most favorite type of rice among people. They are famous in Asia. Usually, the preparation method of white rice reduces protein, minerals, and vitamins.
There are 37 gms. of carbs in one serving cup of white rice.
Q: Can you eat White rice on Keto?
The answer is a Big NO.
White Rice Nutritional Chart
|Vitamin c||0 mg|
|Vitamin b6||0.15 mg|
It is richer in vitamins, minerals, and protein than white rice. Wild rice normally used as a side dish. It has a nutty taste.
There are 35 grams of carbs in one serving cup of wild rice.
Black rice changes its color to a beautiful purple after cooking. It has a high amount of fiber, iron, and protein. It has a sweet flavor which is why it’s also used in desserts.
There are 33 grams of carbs in black rice.
GOOD RICE SUBSTITUTES
If the answer of the question can we eat rice on keto is No then there are some good rice substitutes. Rutabaga rice, cauliflower rice, broccoli rice, cabbage rice, butternut squash rice, shirataki rice gives you the taste and flavor of rice. You can easily get them from the farmer markets, local stores, and grocery shopping centers.
They have low carbs and similar texture like rice. You can use them with any other vegetable which is keto-friendly.
Yes, of course, they cannot give you the exact flavor of rice, but can satisfy you with rice hunger and will keep you on a keto diet.
KETO-FRIENDLY RECIPE (Bonus)
If you are still worried that can you eat rice on Keto or not. This fast and simple recipe is added for you as a Bonus. Keto Friendly Rice is is also called Konjac Rice. This rice is rich in fiber but poor in carbs. The taste of konjac rice is delicious with vegetables. This is by far the only good choice of eating rice on keto.
Here are the ingredients
- Konjac rice 1 packet
- First, take the packet and open it.
- Transfer the rice into a bowl.
- Wash the rice with fresh water for 1 to 3 minutes
- Take the skillet pan.
- Put rice in the pan and cook for 8 minutes
- Serve it with Asian curry recipes that have low carb and calories.
- Enjoy it
Try more Keto recipes here: Keto Diet Easy Recipes: Top 10 Keto Recipes
Rice is seed rich in carbs and free from gluten. It is not considered keto-friendly because of the high amount of carbs in rice, although certain types – brown rice in particular – have some nutritional benefits.
A bowl of low carbohydrate rice like butternut squash rice, miracle rice, and broccoli rice, etc will let you stay in Ketosis and also feed your taste buds.
You should avoid the white rice at all times because it has lot of starch and hence high amounts of carb.
Konjac is the best option to replace eating regular rice on Keto diet.
To conclude, the answer to the question – Can you eat Rice on Keto or Is Rice Keto Friendly is that staying away from it is the best thing, if you really want to get results from keto dieting.