Is Rice Keto Diet Friendly?

Rice is the most common staple food in more than 100 countries around the world. And people who have switched to the keto diet want to know, is rice keto diet friendly? Let’s find out!

Is Rice Keto Diet Friendly
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What Is Rice?

Rice is the most widely consumed staple food. Roughly half of the human population wholly depends on rice, especially in Asia and Africa.

It is used in a wide variety of dishes across many countries and cultures. It can be eaten alone, in soups, side dishes and/or main dishes. Additionally, rice can also be used in noodles and alcoholic beverages such as sake.

Furthermore, it has three different types: long grain, medium grain and short grain. White rice, which is the most common variety, is classified as long grain.

Nutritional Information For Rice

Now, let’s analyze white rice’s nutritional information so we can answer the question: is rice keto diet friendly?

One cup weighing 158g has 205 calories, 0.4g total fat and 45g of total carbs. It has 0.6g of dietary fiber, meaning it has 44.4g of net carbs. Additionally, it has 1.6g sodium and 4.3g protein.

Is Rice Keto Diet Friendly? Can You Eat It While On Keto?

No, rice is not keto friendly. One cup of white rice already has 45g of total carbs. And even if you try to eat a small serving, it will still largely affect your ketosis.

Furthermore, other types and varieties of rice are also not keto friendly. Brown rice, for example, is still high in carbs.

Different Types Of Rice In Bowls - Red, Black, Basmati, Whole Grain, Long Grain Parboiled And Arborio
kuvona /

Keto Alternatives For Rice

Cauliflower rice

Cauliflower rice is a healthy and excellent keto friendly alternative to rice. It is both low in carbs and calories. One serving (100g) only has 3g of net carbs.

Shirataki Rice

This is another great alternative to white rice. It is made from the Japanese konjac plant’s fiber. And it’s made of 97% water, 3% fiber and is carb-free.

Broccoli Rice

Similar to cauliflower rice, broccoli rice is an ideal alternative to rice. One serving (85g) only has 1g of net carbs.


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