A low carb diet limits carbohydrates to help manage blood sugar levels and promote weight loss. Typical guidelines recommend limiting carb intake to less than 130 grams per day (1). Many popular low carb diets, like the ketogenic diet, restrict carbs even further to 20-50 grams per day (2). This often requires eliminating carb-heavy foods like bread, pasta, and rice. However, some types of rice are higher in fiber and nutrients than others, making them better options on a low carb diet. Brown rice, in particular, may be a more suitable choice compared to white rice. This article reviews whether brown rice can be included as part of a healthy low carb diet.
What is Brown Rice?
Brown rice is a whole grain that contains the entire grain kernel, including the fibrous bran, nutritious germ, and starchy endosperm. It differs from regular white rice in that the outer layer of bran and germ are removed during processing of white rice (3). Compared to refined grains like white rice, whole grains like brown rice are higher in fiber, vitamins, minerals, and antioxidants (4). Here are some of the ways that the nutrition profiles of brown rice and white rice differ:
Fiber
Brown rice contains 3.5 grams of fiber per cooked cup, while white rice contains only 0.6 grams of fiber (5, 6).
Vitamins and Minerals
Brown rice is higher in many vitamins and minerals, including manganese, selenium, magnesium, and B vitamins (5, 6).
Antioxidants
Brown rice contains phenolic compounds like flavonoids, phenolic acids, and tannins that act as antioxidants to protect against disease (7).
Arsenic
Brown rice tends to be higher in arsenic than white rice, since arsenic accumulates in the outer layers that are removed to make white rice (8).
So while brown rice is more nutritious overall, the higher arsenic content is one downside to consider. Proper preparation techniques, like washing and cooking rice in excess water, can reduce arsenic levels in brown rice (9).
Carbohydrate Content of Brown Rice
The main consideration when including any food as part of a low carb diet is its carbohydrate content. Brown rice is moderate in carbohydrates, providing 23 grams per cooked cup (5).
For comparison, here are the carb contents of other popular types of rice per cooked cup (5, 6):
| Type of Rice | Total Carbohydrates |
|---|---|
| Short grain brown rice | 23 grams |
| Long grain brown rice | 26 grams |
| White rice | 36 grams |
| Jasmine rice | 45 grams |
| Basmati rice | 50 grams |
As you can see, brown rice sits on the lower end of the carbohydrate spectrum compared to other varieties like jasmine or basmati. Therefore, small portions of brown rice can fit into a low carb lifestyle.
Glycemic Index of Brown Rice
Another metric that can impact blood sugar control is the glycemic index. It measures how quickly a food raises blood sugars and insulin levels after consumption (10). Foods are classified as having a low (under 55), medium (56-69), or high (over 70) glycemic index. Foods with a lower glycemic index tend to be better choices on a low carb diet, as they have less effect on blood sugar.
Here are the glycemic indices for brown rice and white rice (11, 12):
| Type of Rice | Glycemic Index |
|---|---|
| Brown rice | 50-60 |
| White rice | 73 |
With a glycemic index of 50-60, brown rice falls into the medium glycemic index category. So it has less of an impact on blood sugar than high glycemic index white rice. This makes brown rice a better option for low carb diets focusing on blood sugar regulation, like those for diabetes or weight management. However, extremely low carb diets may still require limiting portion sizes of brown rice to maintain ketosis.
Brown Rice for Keto and Low Carb Diets
The ketogenic diet and other very low carb diets aim to restrict carbs to 20-50 grams per day in order to reach nutritional ketosis. In this metabolic state, the body switches from using glucose to fat and ketones for fuel (2). For these types of diets, brown rice would only be suitable in very small portions, like 1⁄4-1⁄2 cup cooked rice per day. Consuming larger amounts could easily surpass the daily carb limits. Some low carb dietitians advise consuming no more than 1⁄4 cup rice two to three times per week (13).
Moderate low carb diets are a bit more flexible, allowing up to 130 grams of carbs daily. With around 23 grams of digestible carbs per cup, brown rice can be incorporated in moderate amounts. Good portion sizes could include 1⁄2-1 cup rice two to three times per week (14). This can provide fiber, nutrients, and variety while still maintaining reduced carb intake.
It’s best to measure out portion sizes of rice in a cooking cup rather than relying on scoops. Even “healthy” carbs like brown rice can quickly add up and impact ketosis and weight loss if over-consumed. Tracking your food intake using an app can help ensure rice fits into your daily carb allowance.
Tips for Fitting Brown Rice Into a Low Carb Lifestyle
Here are some tips for including brown rice as part of a healthy low carb diet:
Watch Portion Sizes
Stick to measured 1⁄2-1 cup serving sizes, 2-3 times per week at most. Be mindful of carb counts.
Pair With Protein and Fats
Combining rice with plant proteins, meat, fish, eggs, nuts or seeds can help slow the absorption of carbs.
Choose Long Grain Varieties
Long grain brown rice is slightly lower carb than short grain.
Rinse Before Cooking
Washing rice and cooking it in excess water can reduce arsenic levels (9).
Refrigerate Leftovers
Cooling rice overnight changes the starch structure, lowering its glycemic index slightly (15).
Avoid Rice Mixes or Pilafs
Grain medleys and flavored rice blends are often higher in carbs from added ingredients. Stick to plain brown rice.
Bulk Up Meals With Non-Starchy Veggies
Fill half your plate with low carb veggies to balance out a small amount of brown rice.
Health Benefits of Brown Rice
Here’s an overview of some of the top health benefits associated with brown rice:
Improved Heart Health
The fiber, antioxidants, and minerals in brown rice can reduce several heart disease risk factors like high cholesterol and blood pressure (16, 17).
Lower Diabetes Risk
The nutrients in brown rice help regulate blood sugar levels and insulin sensitivity, lowering diabetes risk (18).
Increased Weight Loss
The fiber content of brown rice promotes fullness and may assist with weight management when paired with an overall healthy diet (19).
Better Digestive Health
Brown rice’s fiber content regulates bowel function and supports the growth of beneficial gut bacteria (20).
Reduced Cancer Risk
Research shows that swapping white rice for brown rice can protect against various types of cancer (21).
Higher in Nutrients
Brown rice provides more minerals like manganese and magnesium, plus antioxidants, vitamins, and fiber, compared to white rice (5, 6).
So incorporating some brown rice into your diet can provide valuable protective compounds and increase nutrient intake. Just keep portions small and properly balanced with other low carb foods.
Other Low Carb Whole Grains
For more variety, you can swap brown rice out for other intact whole grains that are also low to moderate in carbs:
Quinoa
Quinoa contains 21 grams of carbs per cooked cup along with 8 grams of filling protein (22). Look for whole grain quinoa instead of lighter colored pearl quinoa.
Bulgur
This earthy whole wheat product offers 23 grams of carbs and 4 grams of fiber per cooked cup (23). It works well in tabbouleh salad.
Barley
Pearled barley packs 22 grams of carbs and 6 grams of fiber per cooked cup and has a tasty, chewy texture (24).
Farro
Nutty, firm farro wheat provides about 25 grams of carbs and 4 grams of fiber per 1⁄4 cup dry serving (25).
Buckwheat
Despite its name, gluten-free buckwheat is actually a fruit seed. It has 20 grams of carbs and 4 grams of fiber per cooked cup (26). Use it for porridge or granola.
Millet
Tiny, quick-cooking millet contains about 23 grams of carbs and 3 grams of fiber per cooked cup (27).
Amaranth
Pseudo-grain amaranth provides 28 grams of carbs and 5 grams of fiber per cooked cup (28). It has a sticky texture good for breakfast porridge.
Oats
Steel cut or rolled oats contain about 25 grams of carbs per half cup dry serving, plus 4 grams of fiber (29).
Wild Rice
Technically an aquatic grass, wild rice has 35 grams of carbs and 4 grams of fiber per cooked cup (30).
Sorghum
This gluten-free ancient grain has about 24 grams of carbs and 4 grams of fiber per cooked cup (31).
Mix up your low carb grain bowls and sides with these wholesome options in moderation.
Potential Downsides of Brown Rice
While brown rice can be included on a low carb diet in moderation, there are some potential downsides to consider:
Higher in Arsenic
Brown rice tends to be higher in arsenic, a toxic heavy metal, compared to white rice. Proper preparation can reduce levels (8).
Anti-Nutrients
Brown rice contains phytic acid and lectins, compounds that can reduce absorption of nutrients like iron, zinc, and calcium (32).
May Cause Digestive Issues in Sensitive People
Some find the high fiber content of brown rice hard to digest, causing gas and bloating (33).
Higher in Carbs Than Some Low Carb Foods
While brown rice is lower carb than some other whole grains, it does not qualify as a low carb food itself, containing over 20 digestible carbs per serving.
Easy to Overeat
The nutty, chewy texture of brown rice makes it easy to overconsume, especially in pilafs or rice bowls with stir-ins and toppings.
So it’s best to keep portion sizes in check and balance brown rice with plenty of non-starchy veggies and protein sources. Look for organic, well-sourced brands to minimize arsenic exposure.
Conclusion
Brown rice can be part of a healthy low carb lifestyle when consumed in moderation. A 1⁄2 – 1 cup serving 2-3 times per week provides valuable nutrition without spiking blood sugar levels too drastically. Just be mindful of portion sizes and limit rice with stir-ins or toppings that can boost the carb counts. Pair brown rice with lean proteins, healthy fats, and plenty of non-starchy vegetables for balanced, low carb meals. Bulking up on produce can help counter potential anti-nutrients in rice while providing plenty of fiber. For variety, rotate in other intact whole grains like quinoa, buckwheat, and millet in place of brown rice.