Cream of rice is a type of hot cereal made from ground rice. It has a creamy texture similar to cream of wheat. Cream of rice is popular as a breakfast food or comfort food. Some people choose cream of rice because it is gluten-free. But is it also low carb?
What is Cream of Rice?
Cream of rice is made from ground white rice. It’s often called rice cereal. The rice goes through a milling process to remove the hull and bran layers. What’s left behind is the starchy inner kernel of white rice. This is then ground into a fine flour.
To make cream of rice, the flour is cooked with water or milk until it reaches a creamy, porridge-like consistency. Cream of rice has a mild flavor, so it’s often mixed with sweeteners like brown sugar or served with fruit, cinnamon, or other toppings.
Some key facts about cream of rice:
– Made from ground white rice
– Gluten-free
– Mild in flavor
– Creamy, smooth texture
– Often served as a hot breakfast cereal
Brands like RiceSelect and Bob’s Red Mill sell pre-made cream of rice that just requires cooking with water or milk. It’s also easy to make your own from white rice flour.
Nutrition Facts for Cream of Rice
Here are the basic nutrition facts for a 1/3 cup serving of dry cream of rice cereal prepared with water:
| Calories | 130 |
| Total Fat | 0.5 g |
| Sodium | 0 mg |
| Total Carbs | 28 g |
| Fiber | 0 g |
| Sugars | 0 g |
| Protein | 2 g |
The main nutrient in cream of rice is the carbohydrates. A 1/3 cup serving contains 28 grams of total carbohydrates.
Within the total carbs, there is no fiber and no sugars. So the carbs come exclusively from starch.
The small amount of fat and protein rounds out the nutritional profile. Cream of rice is naturally low in fat when prepared with water or low-fat milk.
Is Cream of Rice Low Carb?
Whether or not cream of rice is considered low carb depends on the amount eaten and what dietary guidelines you follow.
Let’s start by looking at the breakdown:
– Total carbs: 28 grams per serving
– Net carbs: 28 grams per serving (no fiber to subtract)
For a 2000 calorie diet, standard nutrition guidelines recommend getting 225-325 grams of carbs per day. A serving of cream of rice accounts for about 12% of that.
On a very strict keto diet aiming for under 50 grams of total carbs per day, cream of rice would use up over half the allowance.
So cream of rice is high carb compared to keto standards. But it’s reasonably low carb if you follow a more moderate carb diet.
Here’s how cream of rice compares to other breakfast cereals:
| Breakfast Cereal | Total Carbs per Serving |
| Cream of rice (1/3 cup dry) | 28 grams |
| Oatmeal (1/2 cup cooked) | 27 grams |
| Corn flakes (1 cup) | 24 grams |
| Rice Krispies (1 cup) | 23 grams |
| Special K (1 cup) | 23 grams |
Cream of rice is moderately higher in carbs compared to other common breakfast cereals. It’s certainly not low carb, but the carbs are not excessively high either.
Oatmeal contains a similar amount of carbs. Corn flakes, Rice Krispies, and Special K are slightly lower.
So cream of rice lands somewhere in the middle – not the lowest carb option, but not the highest carb either.
Tips for Lowering Carbs in Cream of Rice
Here are some suggestions to reduce the carbs if you want to make cream of rice fit into a low carb eating plan:
– Use less cream of rice – Start with 1/4 cup dry and add more if needed.
– Combine with riced cauliflower – Mix in riced or finely chopped cauliflower to bulk it up.
– Add nuts and seeds – Boost the nutrition with walnuts, almonds, chia seeds, flaxseed, etc.
– Mix in coconut or almond flour – This adds fiber and dilutes the carbs.
– Cook with nut milk – Almond or coconut milk have fewer carbs than dairy milk.
– Sweeten with zero-carb sweeteners – Use stevia, monk fruit, or erythritol instead of sugar.
– Top with fresh fruit – Berries add fiber and flavor.
– Sprinkle with cinnamon – Provides flavor without any carbs.
– Add nut butter – A tablespoon of peanut or almond butter can help keep you full.
– Use full fat and protein foods – Mixing in Greek yogurt, eggs, nuts, or nut butters can help balance out the carbs.
Is Cream of Rice Keto-Friendly?
Cream of rice is generally not keto-friendly, since keto limits net carbs to 20-50 grams per day. The 28 grams of total carbs per serving takes up a big chunk of the daily allowance.
However, cream of rice may potentially work in small amounts as part of a keto diet if you also strictly limit other carbs. Some keto dieters eat up to 50 grams of carbs per day.
A 1/4 cup serving of cream of rice has about 14 grams of carbs. So if you carefully accounted for that in your daily carb count, you might be able to work it into a keto meal plan.
But most people would likely find cream of rice difficult to fit into a strict keto diet. Lower carb alternatives might include:
– Cauliflower rice
– Riced broccoli or zucchini
– Chia seed pudding
– Full-fat Greek yogurt
– Eggs
– Nut flour porridge
So cream of rice is generally not considered keto-friendly, unless you consume it occasionally in very small portions. Even a few bites could potentially knock you out of ketosis. There are better low carb breakfast options for keto diets.
Glycemic Index for Cream of Rice
The glycemic index (GI) measures how quickly foods raise blood sugar levels after eating.
Foods are ranked on a scale of 0 to 100:
– Low GI = 55 or less
– Moderate GI = 56-69
– High GI = 70 or more
High GI foods cause faster, more drastic spikes in blood sugar compared to low GI foods.
Cream of rice has a high glycemic index, typically around 73. For comparison, table sugar has a GI of 65 and white bread is around 70.
So cream of rice digests rapidly and leads to quick surges in blood sugar. This is because rice is mostly starch with very little fat, protein or fiber to slow digestion.
People with diabetes or insulin resistance may want to minimize high GI foods like cream of rice. Lower GI alternatives would be steel-cut oats (GI of 55) or old-fashioned oats (GI of 50).
Is Cream of Rice Gluten-Free?
Yes, cream of rice is gluten-free. It’s made from ground rice, which naturally does not contain any gluten.
Gluten is a protein found in wheat, barley and rye. People with celiac disease or non-celiac gluten sensitivity cannot tolerate gluten.
Rice does not harbor gluten, so cream of rice is considered a safe food choice for gluten-free diets. There’s no need to look for specialty gluten-free brands. All cream of rice is gluten-free.
Some people choose cream of rice as a gluten-free alternative to cream of wheat, which contains wheat and is not gluten-free.
Just check the ingredients list on packaged cream of rice products to watch out for any added sources of gluten. As long as the only ingredient is rice, it will be gluten-free.
Is Cream of Rice Dairy-Free?
Plain cream of rice made with water is dairy-free. Many brands sell packaged cream of rice cereal that only contains rice flour and no dairy ingredients.
But cream of rice is often prepared with milk rather than water. When made with cow’s milk, it is no longer dairy-free.
Lactose-free milk or plant-based milks can provide a dairy-free alternative:
– Almond milk
– Coconut milk
– Oat milk
– Cashew milk
– Soy milk
Be sure to always check the ingredient label, since some plant milks may contain small amounts of milk proteins.
Making your own cream of rice from rice flour and non-dairy milk is the best way to guarantee it’s dairy-free.
Is Cream of Rice Paleo?
Cream of rice is not paleo-approved because it contains grains.
The paleo diet avoids all grains, including rice, wheat, oats, corn, barley, etc. This is because grains are a modern agricultural food introduced 10,000 years ago with farming, so they were not part of early human hunter-gatherer diets.
Grains also contain anti-nutrients like phytates and lectins. Some people avoid grains to reduce inflammation or gut irritation.
So cream of rice is off the menu for paleo eaters. Instead, paleo-friendly breakfast options include:
– Eggs
– Meat and veggie hash
– Fresh fruit
– Nut porridge made with coconut milk
– Sweet potato hash
The paleo diet would allow modified forms of rice like rice protein powder, but not cream of rice which is just ground whole rice.
Is Cream of Rice Whole Grain?
No, cream of rice is not a whole grain. It’s made from white rice that has had the bran and germ removed through processing.
Whole grains like oats, brown rice, and barley contain all three nutrient-rich parts of the grain:
– Bran – Fiber-rich outer layer
– Germ – Contains antioxidants and vitamins
– Endosperm – Starchy carbohydrate source
To make white rice and rice flour, machines remove the bran and germ layers, leaving just the starchy endosperm behind.
This stabilizes the shelf life but strips away much of the fiber, vitamins, and minerals. What’s left is the carbohydrate-dense but nutrition-poor inner starch.
Cream of rice undergoes similar processing. Since it no longer contains the whole grain, cream of rice is not considered a whole grain food.
The lack of fiber also gives cream of rice a high glycemic index, while whole grains like steel-cut oats have more fiber and lower GI numbers.
Is Cream of Rice Healthy?
Cream of rice is relatively healthy in moderation, but does not provide the same nutrition as less processed whole grains.
Here are some pros and cons for cream of rice health benefits:
Pros:
– Gluten-free – Safe for gluten intolerance
– Lower in fat and calories than some cereals when prepared with water
– Contains some B vitamins like thiamin, niacin, and folate
– Quick and easy to make
– Provides manganese
– Naturally cholesterol-free
Cons:
– Refined grain – Lower in nutrients than whole grains
– No fiber – Leads to blood sugar spikes
– High glycemic index – Bad for diabetes
– May lack protein and healthy fats compared to oatmeal or eggs
– Not paleo or keto friendly
– Added sugars common in flavored cream of rice products
In moderation, cream of rice can provide some nutrition as part of a healthy diet. But it lacks the fiber, protein, and healthy fats that give more nutrition and make you feel full.
Other whole grain or high protein breakfasts would be healthier options for most people. Cream of rice works best for an occasional gluten-free treat.
Is Cream of Rice Fattening?
Cream of rice is moderately high in calories and carbs. In large amounts, it could contribute to weight gain or prevent weight loss. However, cream of rice is not intrinsically fattening.
Here are some factors that determine whether cream of rice leads to fat gain:
– Serving size – Sticking to 1/3 to 1/2 cup dry helps control calories.
– Additions – Adding healthy fats and protein can increase satiety, while sugar adds empty calories.
– Overall diet – Cream of rice can fit into a balanced diet in moderation. It’s more problematic if other meals are also carb-heavy.
– Activity level – An active lifestyle balances out higher carb foods. Sedentary people should minimize cream of rice.
– Portion control – Overeating even healthy foods can cause problems. Stay aware of carb servings.
– Individual response – Some do well on higher carbs while others gain weight. Adjust cream of rice intake accordingly.
– Blood sugar control – The spike in blood sugar can promote fat storage, especially around the belly.
So cream of rice isn’t intrinsically fattening. But for some people, it may contribute to excess calories, poor blood sugar regulation, and weight gain when consumed in large amounts.
Conclusion
Cream of rice is not low carb, with 28 grams of total carbohydrate and no fiber per serving. It’s moderately higher in carbs than oatmeal or certain cold cereals.
Cream of rice can potentially fit into a low carb diet in small portions, but generally does not work for very low carb diets like keto. Lower carb substitutes include cauliflower rice and zucchini rice.
With a high glycemic index of 73, cream of rice also results in rapid spikes in blood sugar. People with diabetes or insulin resistance should minimize high GI foods like cream of rice.
While cream of rice is gluten-free, it is not whole grain or paleo. For improved nutrition, fiber, and blood sugar control, whole grains like steel-cut oats are healthier choices.
In moderation, cream of rice can provide manganese, B vitamins, and an easy gluten-free carb source. But it’s not the most optimal choice for low carb diets, gut health, or whole grain nutrition compared to less processed alternatives. For most people seeking health and weight management, cream of rice works best as an occasional treat.