The ketogenic diet, commonly known as “keto,” has become incredibly popular in recent years for its effectiveness at promoting weight loss and other health benefits. Keto is characterized by an extremely low carbohydrate intake, usually limiting carbs to less than 50 grams per day. This forces the body into a metabolic state known as ketosis, where it switches from primarily burning carbs for energy to burning fats.
Rice is naturally high in carbohydrates, so it would seem obvious that rice should be avoided on the keto diet. However, with careful portion control, some types of rice can potentially be incorporated into a keto lifestyle. This article will explore whether or not any rice can be consumed on keto, which types are best, appropriate serving sizes, and how rice alternatives like cauliflower rice fit into a keto diet.
Rice Nutrition Facts
To understand if rice can fit into keto, it’s important to look at the nutrition facts, especially the carbohydrate content. Here is an overview of the carb counts in 1/4 cup cooked rice for various popular types:
| Type of Rice | Net Carbs in 1/4 Cup |
|---|---|
| White rice | 15 grams |
| Brown rice | 15 grams |
| Jasmine rice | 16 grams |
| Basmati rice | 16 grams |
| Wild rice | 17 grams |
| Sticky rice | 22 grams |
As you can see, even just a quarter cup serving of rice contains a significant amount of carbohydrates. Most types range from 15-17 grams of net carbs. Sticky rice, also known as glutinous rice, has the highest at 22 grams per quarter cup.
Keto Carb Limit Recommendations
On keto, the general recommendation for maximum daily carbohydrate intake is:
– 50 grams of net carbs or less for most individuals
– 20-30 grams for individuals who want to guarantee they stay in ketosis
With this carb range in mind, it’s clear that rice does not fit easily into a keto diet if eaten in typical serving sizes. Even just a half cup of most rice varieties would take up the majority of your daily carb allowance on keto.
Some people can still remain in ketosis with carb intakes up to around 50 grams. But a full cup of any rice would exceed 50 grams carbs. Most experts recommend avoiding rice entirely or limiting it to just a spoonful at a time on keto.
Lowest Carb Rice Options
If you do want to work rice into your keto or low carb diet in moderation, these are the lowest carb varieties:
| Rice Variety | Net Carbs per 1/4 Cup |
| Cauliflower Rice | 2 grams |
| Shirataki Rice | 1 gram |
| Miracle Noodle Rice | 4 grams |
| Black Rice | 10 grams |
Cauliflower rice and shirataki rice are great rice substitutes made from vegetables instead of grains. Miracle noodle rice is made from konjac flour. And black rice, while still an actual rice, has slightly fewer carbs than most other rice varieties. These are your best options if you want to consume rice sparingly on the keto diet.
Portion Control is Key
If you do choose to eat small amounts of normal rice, portion control is absolutely crucial. Measure out exact serving sizes and stick to no more than 1/4 cup at a time. Be sure to account for those carb grams in your daily tally.
Ideally, limit rice to just a few times per month rather than regularly. And make sure to pair rice with lower carb sides like vegetables and protein. Eating rice alone or as the main part of a meal will make it much harder to stick to keto macros.
Effects on Ketosis
How will occasional rice consumption impact ketosis? It’s hard to provide universal recommendations here, as every individual has a different carb tolerance. Some people will get knocked out of ketosis by even 15 grams of carbs from rice. Others may remain in ketosis with carb counts up to 50 grams.
In general, having a serving of rice 1-2 times per month is unlikely to disrupt ketosis for most people. But any more frequent consumption, such as weekly, does run a higher risk of interfering with ketosis. Monitor your symptoms and use testing like urine strips to check if rice is impacting your individual ketone levels.
Glycemic Index and Blood Sugar
In addition to carbohydrate content, the glycemic index (GI) is an important consideration for rice on keto. GI measures how quickly a food spikes your blood sugar levels.
High GI foods cause rapid blood sugar spikes, while low GI foods have more gradual effects. On keto, you want to minimize blood sugar spikes as much as possible.
Here is how common rice varieties compare in terms of glycemic index per serving:
| Rice Type | Glycemic Index |
| Jasmine rice | 109 (high) |
| Sticky rice | 91 (high) |
| Basmati rice | 58 (medium) |
| Parboiled rice | 55 (low) |
| Brown Rice | 55 (low) |
Jasmine and sticky rice have very high GI values. These quickly spike blood sugar, so they are not keto friendly choices.
Basmati, brown, and parboiled rice have lower GI values and fewer adverse effects on blood sugar. But again, portion control remains essential even with these options.
Rice Alternatives for Keto
Since most types of rice are too high carb for the keto diet, rice substitutions can allow you to mimic rice texture and flavor while staying in ketosis.
Here are the most popular keto-friendly rice alternatives:
Cauliflower Rice
Cauliflower rice has become one of the most ubiquitous low carb swaps. Simply grate or pulse raw cauliflower florets into rice-sized pieces to produce cauliflower “rice.” It contains only 2 grams of net carbs per quarter cup serving.
Shirataki Rice
Shirataki rice is a low carb noodle made from konjac yam flour. With only 1 gram of carb per serving, it’s one of the best rice substitutes for keto. Just rinse, drain, and cook as you would normal rice.
Miracle Noodle Rice
Miracle Noodle is a brand that makes rice noodles from konjac flour. At 4 net carbs per quarter cup, it’s slightly higher in carbs than shirataki but still keto friendly in moderation.
Broccoli Rice
Broccoli can also be riced in a food processor or grated finely to make broccoli rice. With 6 grams of carbs per quarter cup, it’s low carb while adding extra veggies.
Cabbage Rice
For a milder flavor alternative, cabbage can be shredded into rice sized pieces as another veggie rice option. Cabbage rice contains 3 grams of net carbs per quarter cup.
Zucchini Rice
Zucchini is also easily transformed into rice by grating or processing into small pieces. 4 grams of net carbs make it a great choice.
Tips for Cooking Rice on Keto
If you do opt for occasional small servings of rice on keto, here are some preparation tips:
– Opt for whole grain brown or black rice over white varieties
– Experiment with exotic, lower carb rice types like red rice or wild rice
– Cook rice in bone broth or coconut milk instead of water for added fat and flavor
– Mix in butter, oil, or other healthy fats while cooking
– Focus on achieving the perfect tender and fluffy texture
– Pair rice with a protein like chicken, shrimp, or eggs
– Add plenty of low carb toppings like avocado, cheese, and hot sauce
Proper cooking techniques and flavor combinations can help the small rice servings seem more satisfying.
Potential Benefits of Rice on Keto
Despite being high in carbs, could there be any potential benefits from occasionally including rice in a keto diet? Here are a few to consider:
– Fiber – Brown and wild rice provide more fiber than white varieties. This aids digestion.
– Antioxidants – Pigmented rice types like black rice contain antioxidants including anthocyanins.
– Manage cravings – Having small rice portions periodically may help manage cravings and promote long term keto adherence.
– Variety – Rice offers different taste and textures compared to low carb substitutes.
– Socializing – Eating dishes with rice can make social, family, and cultural gatherings easier. Strict avoidance is not always realistic long term.
– Athletic performance – The carbs in rice can provide glycogen to fuel high intensity training for some athletic keto dieters.
For these reasons, having rice rarely and in moderation may work for some people on keto diets. But it requires caution and tracking to avoid overdoing carbs and dropping out of ketosis.
Should You Have Rice on Keto?
So should you include any rice in your keto or low carb diet? Here is a summary:
– Most types of rice are too high in carbs to have regularly on keto. Limit rice to no more than once or twice a month.
– Portion sizes must be restricted to 1/4 cup or less per serving, counting the grams toward your daily carb limit.
– Choose lower carb varieties like brown, black, or wild rice in very small amounts. Avoid white and sticky rice.
– Consider lower glycemic index rices like basmati or parboiled if consuming occasionally.
– Substitutes like cauliflower rice, shirataki rice, and other veggie rices can be enjoyed more freely on keto.
– Monitor your individual response. Some may be able to eat small rice servings without disrupting ketosis, while others will get knocked out.
– Rice is not necessary on keto, as plenty of delicious low carb options exist. But small servings may provide fiber, nutrients, satisfaction, and flexibility for some individuals.
The bottom line is most people will likely need to avoid rice most of the time on keto. But with careful carb counting, some rice can potentially fit into a well-formulated ketogenic diet for some individuals in moderation. Experiment mindfully and adjust as needed based on your body’s response.
Keto-Friendly Rice Recipes
If you want to give rice a try on keto, these recipes make it easier to keep portions small and pair rice with fat and protein:
Cauliflower Fried Rice
Ingredients:
– 1 bag Green Giant Riced Cauliflower or 4 cups fresh riced raw cauliflower
– 1 Tbsp avocado oil or coconut oil
– 1 shallot, diced
– 2 cloves garlic, minced
– 1 carrot, peeled and diced
– 1 cup frozen peas
– 2 eggs, scrambled or soft boiled
– 3 oz cooked shrimp, chicken, or pork
– 2 Tbsp low-sodium soy sauce or coconut aminos
– 1 tsp sesame oil
– Salt and pepper to taste
Instructions:
1. If using raw cauliflower, pulse in a food processor into rice sized pieces.
2. Heat oil in a skillet or wok over medium high heat. Add shallot, garlic, and carrot. Cook 2-3 minutes.
3. Add riced cauliflower and cook 5 minutes until tender.
4. Move cauliflower to the side of the pan. Add eggs and scramble, mixing into the cauliflower rice.
5. Add protein and peas, stir frying 1-2 minutes.
6. Remove from heat. Drizzle soy sauce and sesame oil over top.
7. Season with salt and pepper. Serve warm.
This flavorful fried “rice” uses riced cauliflower instead of grains. With under 10 grams net carbs per serving, it keeps macros friendly for keto.
Coconut Rice
Ingredients:
– 1 cup cauliflower rice
– 1/4 cup shredded unsweetened coconut
– 1 Tbsp coconut oil
– 1/4 cup coconut milk
– 1 tsp white vinegar
– 1/4 tsp salt
Instructions:
1. Heat coconut oil in a skillet over medium heat. Add cauliflower rice and coconut. Cook for 5 minutes, stirring frequently.
2. Add coconut milk and vinegar. Cook 2 minutes until liquid is absorbed.
3. Remove from heat and mix in salt.
The coconut milk gives this cauliflower rice a sweetness reminiscent of sticky rice. Paired with a Thai curry, it’s a satisfying low carb swap.
Spanish Rice
Ingredients:
– 1/4 cup long grain brown rice
– 3/4 cup cauliflower rice
– 1 Tbsp olive oil
– 1/2 onion, diced
– 1 jalapeno, ribs and seeds removed, diced
– 2 cloves garlic, minced
– 1/4 tsp each cumin, chili powder, paprika
– 1 cup diced tomato or 1/2 cup canned diced tomato
– 1/4 cup chicken broth
– Salt and pepper to taste
– 2 Tbsp chopped cilantro
Instructions:
1. Cook brown rice according to package instructions. Set aside.
2. Pulse raw cauliflower into rice texture.
3. Heat olive oil in skillet over medium heat. Add onion, jalapeno, and garlic. Cook 3 minutes.
4. Add spices and cook 30 seconds until fragrant.
5. Add cauliflower rice and broth. Cover and cook 5 minutes.
6. Uncover skillet and add tomato and cooked brown rice. Cook 2 minutes allowing any liquid to evaporate.
7. Remove from heat. Stir in cilantro and season with salt and pepper.
This recipe limits brown rice to 1/4 cup and bulks it up with more keto-friendly riced cauliflower. The mix of spices gives classic Mexican rice flavor.
Coconut Black Rice Pudding
Ingredients:
– 1/2 cup full fat coconut milk
– 1/4 cup black rice, cooked
– 1 Tbsp erythritol or Swerve
– 1/2 tsp vanilla extract
– 1/4 tsp cinnamon
– pinch of salt
Instructions:
1. In a small pot, combine coconut milk, black rice, erythritol, vanilla, cinnamon and salt.
2. Bring to a simmer over medium heat. Cook for 10 minutes, stirring frequently until thickened.
3. Remove from heat and eat warm or chilled.
The natural sweetness of coconut milk makes an ideal base for this keto rice pudding. Black rice provides antioxidants along with fiber and satiating protein.
Conclusion
Most types of rice contain too many net carbs per serving to be part of a standard keto diet. But with mindful planning and portion control, occasional small servings of certain rice varieties may potentially fit for some individuals. Cauliflower rice and other veggie-based rice substitutes offer great low carb alternatives. Including rice in moderation can add diet variety, satisfaction, and flexibility for strictly keto eating. Monitor your ketosis levels and adjust intake appropriately based on your body’s response.
