Rice is a hugely popular staple dish that has found its way into many a dinner plate worldwide. High in fiber and hence, total carbohydrates, this grain is an excellent source of energy that most nutritionists swear by.
So, can you eat brown rice on keto?
No, it’s not recommended. Both brown and white rice have too many carbs and are not recommended for the ketogenic diet.
They are both high on the glycemic index and can spike your blood sugar levels, which will likely kick your body out of ketosis.
Understanding Your Keto Diet
The keto diet involves reducing carbohydrate intake and replacing it with a higher fat intake while focusing on nutrient-packed, low-carb produce.
Keto has been scientifically proven to help in both weight loss and improved health, helping people to lose body fat rapidly while increasing their natural energy levels.
It is especially effective at restoring metabolic balance, reducing “energy highs” on bad carbs before crashing toward the afternoon.
When followed correctly, the keto diet can provide a safe and long-lasting weight loss solution that dramatically increases overall health and wellness.
The Glycemic Index (GI) And The Keto Diet
The GI of foods is crucial for controlling your blood sugar levels. This indicator measures how quickly carbohydrates in a particular food item are broken down and absorbed, affecting how much your blood sugar level rises after eating.
Knowing the glycemic index of foods enables people to make informed dietary choices that keep their bodies balanced and healthy, whether they are prediabetic or just trying to maintain a healthy diet.
By knowing the glycemic index of different foods, keto dieters can ensure that what you eat on the keto diet won’t cause your blood sugar to spike.
GI Of White Rice And Brown Rice
The GI of cooked white rice is about 73 while that of cooked brown rice is 68, making both foods high-GI foods.
The lower the glycemic index, the slower the rise in blood sugar – so eating low-GI carbohydrates instead of high-GI ones helps keep your blood sugar more stable.
Most importantly, choosing low-GI carbs and healthy fats on a keto diet gives you a well-balanced approach to lasting weight loss and better energy levels.
How Many Carbs Are Allowed In The Keto Diet?
The ketogenic diet is well known for its low carbohydrate content. Many keto dieters tout it as the optimal diet for losing weight, reducing inflammation, and improving energy levels.
It’s not just words on paper either; science backs up the claim that this diet significantly reduces the number of carbohydrates consumed.
The ketogenic diet generally consists of no more than 50 grams of total carbohydrates daily, with 20 to 30 grams being an ideal daily intake.
By drastically limiting carbs, the body enters a metabolic process called ketosis, which triggers fat loss.
As such, the ketogenic diet defines how many carbs should be consumed for maximum results – very few.
How Many Net Carbs Are In Cooked Brown Rice?
Brown rice is an excellent source of essential nutrients that most refined grains lack. It’s a powerhouse of dietary fiber, vitamins, minerals, and essential fatty acids with a low-calorie count.
But its nutritional profile isn’t complete without understanding how many net carbs per serving are in cooked brown rice – a LOT!
Brown rice is incredibly rich in fiber, and since carbs are made up of fiber, sugar, and starch, the total carbs in a serving are immense.
One cup of cooked medium-grain contains 44 grams of carbohydrates or 23 grams of net carbs per 100 grams.
Just one cup alone can kick your body out of ketosis and stop burning fat. And you haven’t even counted the carbs you’ll consume in your other meals!
What Low Carb Rice Substitutes Can I Eat On A Keto Diet?
If you love eating rice and your meals consist of mainly stir-fried veggies, meat, and rice dishes, you’ll need to find some low-carb rice alternatives, as most rice isn’t keto.
Fret not! With so many keto-friendly rice substitutes, you’ll find equally nutrient-dense food with fewer net carbs and suitable for a strict keto diet.
- Cauliflower Rice
Cauliflower rice is quickly gaining popularity among those on the ketogenic diet for its versatility and resemblance to traditional rice.
Cauliflower rice maintains some of the characteristics of regular cooked rice and is also loaded with essential vitamins and minerals like vitamin C, B6, folate, and potassium.
Furthermore, cauliflower rice has a low glycemic index meaning that it won’t cause insulin to spike as white or brown rice can.
Additionally, it helps make meals more filling by bulking up dishes without increasing calorie intake significantly.
2. Quinoa
Not only is quinoa high in protein and fiber – making it an ideal weight-loss food – but it contains essential vitamins such as iron, magnesium, and B vitamins that are key for keeping your body working right.
The glycemic index of quinoa may be higher than other low-carb foods common on keto diets, but don’t let this throw you off.
With the right balance of macronutrients like fat and protein, quinoa can be included as part of a successful keto diet while allowing you to maintain ketosis.
3. Shirataki Rice (Also Known As Miracle Rice)
Shirataki rice is made from konjac root, a type of herb. The rice contains about one to three grams of carbs per serving and is an excellent addition to the keto diet.
Shirataki rice also stands out due to its lack of taste. It can take on the flavor of whatever dish you prepare, making it extremely versatile.
Plus, it’s gluten and fat-free, so it won’t disrupt your diet if enjoyed in reasonable portions. All of these benefits make shirataki rice a fantastic choice for those looking to enjoy all of the foods associated with a keto lifestyle without feeling deprived of rice.
Want a change from rice? Shirataki noodles are naturally gluten-free and readily available!
4. Lentils
Lentils are an incredibly versatile and powerful source of nutrition. Although they may not be as widely recognized for their health benefits in a keto diet as other low-carb options, lentils can still be enjoyed without compromising nutritional goals.
High in protein, fiber, and complex carbohydrates, lentils offer an excellent option for people looking to manage blood sugar levels better in their lifestyle choices.
They also provide an excellent array of minerals such as iron, manganese, potassium, phosphorous, and magnesium, essential for healthy metabolic function.
5. Mushroom Rice
Mushrooms are low-carb, high-fiber, and packed with nutritional benefits that can give your body the boost it needs to stay energized.
Preparing mock “rice” from mushrooms is easy, too – all you need to do is blend them in a food processor until they reach a grainy texture.
Add flavorful ingredients like garlic or shallots while sautéing this dish to get adventurous in the kitchen.
6. Cabbage Rice
Cabbage provides a low-calorie, nutrient-packed alternative to traditional rice, making it an excellent way to add texture and flavor to meals while staying within the keto diet’s strict macro and micronutrient goals.
With its high fiber content, cabbage rice helps keep you feeling full longer and can be used in many dishes, such as stir-fries or even as a pizza topping.
Cabbage rice is also straightforward to prepare, requiring just a few essential ingredients. Plus, surprisingly tasty effects on the senses will fool you into thinking you’re eating the real thing!
Final Thoughts
Brown rice is a nutritional powerhouse packed with various healthy vitamins and minerals.
However, high in carbs and fiber, this delicious grain isn’t unsuitable for some restrictive diets such as the keto diet.
No worries! There are many low-carb rice substitutes out there that you can use to get your keto-friendly energy for the day.
Experiment with all of them to figure out what you like best!
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.