The keto diet has become one of the most popular diets for weight loss in recent years. This very low-carb, high-fat diet puts your body into a metabolic state called ketosis, which causes you to burn fat for energy instead of carbs.
On keto, you drastically reduce your carb intake, typically limiting it to just 20-50 grams of net carbs per day. This means you have to be very careful about which foods you eat, including crackers and bread products.
So is Ryvita allowed on the keto diet? Ryvita crackers contain carbs, so they are not keto-friendly in large amounts. However, you may be able to incorporate small servings of certain Ryvita products into a keto eating plan.
This article reviews whether Ryvita can fit into a keto diet and provides nutrition information, tips, and alternatives.
What is Ryvita?
Ryvita is a crispbread company that was founded in Birmingham, England in 1925. The name “Ryvita” comes from the words rye and vita (meaning life).
Ryvita makes crispbreads, crackerbreads, and crackers using rye and whole grain. Their products are baked, not fried, and most varieties are high in fiber.
Some of the most popular Ryvita products include:
– Original Ryvita: Made with rye flour and salt. Provides 5g net carbs per cracker.
– Dark Rye Ryvita: Made with rye flour, rye bran, molasses, and spices. Provides 7g net carbs per cracker.
– Cracked Pepper Ryvita: The original crispbread with cracked black pepper. 5g net carbs per cracker.
– Ryvita Multigrain: Made with rye flour and grains like oats, barley, millet, buckwheat, and quinoa. 6g net carbs per cracker.
– Ryvita Crackers: Round crackers in flavors like sesame and poppy seed, sweet chili, and roasted garlic. Carb content varies.
– Ryvita Minis: Bite-sized versions of original and multigrain Ryvita crispbreads. Around 2-3g net carbs per mini.
As you can see, most Ryvita products provide 5-7g of net carbs per serving. The carb counts quickly add up, so these crispbreads are not keto-friendly in large amounts.
Are Ryvita Crackers Keto?
No, regular Ryvita crispbreads and crackers are not keto.
A serving of 2-3 Ryvita crackers would use up 10-21g of your daily 20-50g carb limit on keto. Eating more would easily knock you out of ketosis.
The only exception is the Ryvita minis, which contain about 3g net carbs per mini. You may be able to fit 1-2 minis into a keto diet.
Here are the carb counts for popular Ryvita products:
| Ryvita Product | Net Carbs per Serving |
|---|---|
| Original Ryvita (2 crackers) | 10g |
| Dark Rye Ryvita (2 crackers) | 14g |
| Cracked Pepper Ryvita (3 crackers) | 15g |
| Multigrain Ryvita (2 crackers) | 12g |
| Sesame Ryvita Crackers (5 crackers) | 21g |
| Roasted Garlic Ryvita Crackers (5 crackers) | 15g |
| Ryvita Minis (6 minis) | 18g |
As you can see from the table, most Ryvita products provide too many carbs per serving to fit into a keto diet. The only exception is the minis, which can potentially fit into your daily carb limit in small amounts.
It’s important to read nutrition labels carefully and account for carbs from all sources when following a keto diet. Even foods marketed as “healthy whole grains” like Ryvita can be too high in carbs for keto.
Health Benefits of Ryvita
Although Ryvita crackers are not keto-friendly, they can still be included in a healthy balanced diet. Here are some of the health benefits Ryvita products offer:
– High in fiber: Most Ryvita products provide 3-5g of fiber per serving. Fiber is important for digestive health, cholesterol levels, and feeding the good bacteria in your gut microbiome.
– Low in fat: Ryvita crispbreads are baked, so they are naturally low in fat and calories compared to chips, crackers or bread.
– Whole grain: Ryvita products are made with rye flour and whole grains like oats, millet, buckwheat and barley. Whole grains provide nutrients like B vitamins, iron, magnesium and selenium.
– Low glycemic index: Despite the carbs, Ryvita has a low glycemic index of 51. This means it does not spike your blood sugar as dramatically compared to refined grains.
– Source of protein: With 2-3g of protein per serving, Ryvita can help boost your protein intake. Protein keeps you full and satisfies hunger.
– No added sugar: Ryvita does not contain any added sugars. The Original and Dark Rye varieties contain minimal natural sugar from rye flour.
– Fortified with vitamins: Some Ryvita products are fortified with iron, thiamin, niacin, and folic acid. This can help provide micronutrients that are sometimes missing from keto diets.
So in small amounts as part of a balanced diet, Ryvita can provide an array of important nutrients. However, it is still too high in carbs to be part of a ketogenic eating plan.
Tips for Incorporating Ryvita into a Keto Diet
While most Ryvita products are too high in carbs for keto, the minis potentially could fit into your diet in very small amounts.
Here are some tips if you want to incorporate a small amount of Ryvita into your keto eating pattern:
– Stick to 1-2 minis per day max. Each mini has about 3g net carbs, so 6 minis would use up almost 20g net carbs.
– Count the carbs from Ryvita toward your total daily carb limit. Reduce carbs elsewhere to stay under 20-50g total.
– Enjoy the minis as a small snack between meals, not as a crunchy bread-like base for sandwiches or toast.
– Measure your ketones after eating Ryvita to ensure you remain in ketosis. You may need to further reduce your carbs.
– Be mindful of portion size, as it’s easy to overeat the minis and small crackers. Measure out a serving rather than eating from the box.
– Purchase plain Ryvita minis and avoid the flavored sweet chili or garlic options, which likely contain more carbs.
– Drink plenty of water after eating the Ryvita to stay hydrated on a keto diet.
Using these tips, an occasional serving of plain Ryvita minis potentially could fit into a keto lifestyle. However, most Ryvita products are too high in carbs to include in a ketogenic diet.
Lower Carb Alternatives to Ryvita
If you want to enjoy the crunch of crackers and crispbread on keto, you’ll need to choose lower carb alternatives to regular Ryvita products. Here are some keto-friendly options:
Flackers and Low Carb Crackers
There are many companies now producing cracker-like products made with low carb ingredients like seeds, nuts, and flaxseed. For example:
– Flackers: Flaxseed crackers from brands like ONE or Doctor in the Kitchen. 2-4g net carbs per cracker.
– Chia crackers: Made from just chia seeds and sometimes spices. Crunchy Texture. 1-2g net carbs per cracker.
– Pork rind crackers: Crackers made from baked pork rinds and cheese provide crunch and 1-3g net carbs.
– Nut and seed crackers: Brands like Julian Bakery make keto crackers with almond flour, sunflower seeds, flax, and sesame seeds. Just 2-4g net carbs each.
Low Carb Breads
Using almond flour, coconut flour, psyllium husk, and other keto-approved ingredients, many companies now offer breads with as little as 1-4g net carbs per slice. Brands to look for include:
– ThinSlim Foods
– MariGold
– Franz Keto
– Birch Benders
– Aunt Millie’s Live Carb Smart
– Catalina Crunch
While not exactly like regular bread, these products can provide the sandwich base or toast alternative you’re looking for on keto. Some brands make a thinner “crispbread” style that provides a Ryvita-like crunch.
Homemade Seed Crackers
Making your own low carb crackers is surprisingly easy. Simply mix seeds like poppy, sesame, sunflower or pumpkin seeds with egg, seasoning and some parchment paper. Bake until crispy and break into cracker portions. You can easily control the carbs and ingredients. Most homemade seed cracker recipes deliver less than 5g net carbs per serving.
Vegetables for Dipping and Scooping
Cut up low carb vegetables into “chips” or scoops for dipping and snacking. Options like cucumber, bell peppers, jicama, radishes, celery and cauliflower provide crunch and fiber with minimal carbs. Pair with guacamole, hummus, or nut based dips and spreads to enjoy your favorite flavors from Ryvita with the veggie crunch you crave on keto.
Keto Meal Ideas with Ryvita
While regular Ryvita crispbreads won’t fit into keto, the minis could potentially work if you limit your portions and net carbs carefully. Here are some keto meal ideas using 1-2 Ryvita minis:
– Breakfast: Top 2 Ryvita minis with 2 slices bacon, 1 fried egg, and 1 tbsp avocado for a mini bite breakfast sandwich.
– Lunch: Enjoy 1-2 Ryvita minis on the side of a low carb sandwich made with 2 slices ThinSlim Foods bread, turkey, lettuce, tomato and mustard.
– Snack: Spread 2 Ryvita minis with a creamy chive and onion cream cheese. Top with smoked salmon and everything bagel seasoning.
– Dinner: Use 2 Ryvita minis to scoop up salmon salad made with canned salmon, avocado, lemon juice and dill.
– Side: Enjoy 1-2 plain Ryvita minis alongside a bone-in pork chop, side salad with vinaigrette, and non-starchy veggies.
– Dessert: Top 2 Ryvita minis with a little almond butter, sprinkle of cocoa nibs and a dollop of whipped cream for a sweet mini treat.
Get creative with toppings and pairings while limiting total carbs and portions to enjoy an occasional serving of Ryvita minis as part of your keto eating pattern.
Conclusion
Although regular Ryvita crispbreads and crackers contain too many carbs to fit a keto diet, the mini crackers may be able to be incorporated carefully in very small amounts.
Stick to just 1-2 minis per day, be diligent about counting carbs, and balance them out by reducing carbs from other foods. Monitor your ketones to ensure you remain in ketosis.
For a more keto-friendly crunch, try low carb flackers, nut crackers, low carb breads, homemade seed crackers, or fresh veggies instead of regular Ryvita.
With the right swaps, carbs reductions and portion control, an occasional mini Ryvita treat may be possible to enjoy the flavors you love on a ketogenic diet. Just be mindful of your daily net carb intake.
