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Rice Cakes Keto Diet
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Can I Cheat Once A Week On Keto
Rice is not a ketogenic food but if you eat it in moderation, it wont affect your weight loss efforts. Its important to note that rice contains carbohydrates, but these carbs are low glycemic index carbs. This means that they wont spike your blood sugar levels. In addition, rice is a good source of fiber and protein. Fiber helps you feel full longer, while protein keeps you feeling fuller longer.
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Cocoa Peanut Butter Balls
You love peanut butter cups, and this is a keto take on the classic, says Retelny. She suggests rolling a tablespoon of natural smooth peanut butter in your hands to make a ball, then sprinkling with unsweetened cocoa powder. Chill for an hour in the fridge.
Per serving: 101 calories, 8.3 g fat , 5 g carbs, 2.5 g fiber, 1 g sugar, 55 mg sodium, 4.5 g protein.
Veggie Sticks With Nut Butter
Pairing fresh or lightly cooked vegetables with your favorite nut butter is one of the simplest, nutrient rich snacks you can make.
Nuts are loaded with heart healthy fats. Research suggests that regularly eating nuts may support blood sugar management and weight loss .
A 2-tablespoon serving of peanut butter, without added oil, typically packs around 16 grams of fat. Dip raw carrots and celery in almond butter or try lightly steamed or grilled broccoli drizzled with peanut butter .
If youre not making your own nut butter, be sure to check the label of the type you purchase, as some recipes contain added sugar. The best and healthiest nut butters only require one ingredient nuts.
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Salmon Salad Celery Boats
A 3.5-ounce serving of canned salmon provides over half of the daily value for vitamin D, and it can quickly be made into a salad that suits a keto diet .
Combine cooked salmon and mayonnaise to make a simple, keto-friendly salad. You can customize the recipe by adding fresh herbs, spices, garlic, or lemon.
Serve the salmon salad stuffed into fresh celery stalks for an extra nutrient boost and satisfying crunch.
Skinnypop Mini Popcorn Cakes
A fave snack of keto-queen Halle Berry, these Skinny Pop mini popcorn cakes have no sugar and four grams of fiber per 22-cake serving, netting you at 14 grams of carbs. Choose from sea salt or sharp cheddar flavorsyou wont be disappointed.
Per half package: 120 cal, 3.5 g fat, 18 g carbs, 0 g sugar, 170 mg sodium, 4 g fiber, 3 g protein.
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Celery Peanut Butter Boats With Chia Seeds
This snack is packed with fiber, protein, and healthy fats, making it the perfect snack to fuel your day, says Sharp. Spread two tablespoons peanut butter on one celeery stalk. Sprinkle some chia seeds on top to get a healthy dose of omega-3s, she adds.
Per serving: 225 calories, 18.3 g fat , 9.8 g carbs, 3.2 g sugar, 162 mg sodium, 4.6 g fiber, 9.3 g protein.
Rice Alternatives That Are Not Keto
When looking for a low-carb rice substitute, you need to be wary of starchy vegetables, complex carbs, and foods with a high GI. Here are a few side dishes you should avoid on keto:
- Lentils: The fiber content of lentils is extremely high, coming in at nearly 16 grams per cup. Unfortunately, lentils have almost 40 grams of total carbs perserving size, so they should be avoided.
- Sweet potatoes: Sweet potatoes are a natural, whole food, but they have a 63 ranking on the glycemic index, which is not much better than wild rice, brown rice, or long-grain rice. Therefore, sweet potatoes and other starchy vegetables should be avoided.
- Quinoa: Quinoa, like rice, is a gluten-free grain. And like rice, its incredibly high in carbs at 40 grams of carbs per cup, its best avoided.
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Are Rice Cakes Keto Friendly
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When thinking about if a food is keto-friendly or not, we should learn if the food will raise your blood sugars. Looking at its total carbs is also important.
Even though a rice cake has less than 20 carbs it can raise your blood sugar levels quickly. A standard lightly salted rice cake from Quacker has 7 grams of carbs from whole brown grain rice.
Also, rice is a grain and most people will not consume any grains on the keto diet.
Therefore, as a general rule, rice cakes are not keto-friendly since they can easily increase your blood sugar and they are a grain.
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What About Rice Noodles: Are They Low Carb
Rice noodles can be thought of as long strips of net carbs .
More specifically, one cup of rice noodles comes packed with 44 g of total carbs and 42.2 g of net carbs .
Rather than skipping noodles altogether, there are plenty of keto-friendly alternatives you can try. Well learn more about them after we uncover the truth about rice cakes.
Ways To Make Your Keto Diet Meal Plan Healthier And More Balanced
When properly planned, the keto diet can be a healthful diet, says Elia. Five tips for making it work:
1. Dont get stuck in a rut. In any diet, variety is the spice of life, says Elia. That means varying your foods every day, rather than sticking with the same things every day. That can be tough when on a more restricted diet, but looking at keto cookbooks and blogs can help you branch out.
2. Make carbs count. Keto may be a very low-carbohydrate diet, but that doesnt mean the cardinal rule is try to avoid carbs. Its about maximizing the carbs you do eat. In every food choice, ask yourself this question: ‘What is the value of the food Im about to consume?’ says Elia. Make sure carbs are nutrient-dense. That means nuts, seeds, and avocado not a small cookie.
3. Focus on quality. In a diet where youll be eating a lot of fat and some meat, you want to focus on buying the best-quality food you can afford, says Glassman. For example: Buy wild seafood, organic eggs, and grass-fed butter and steak, she says.
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What Are The Disadvantages Of Including Rice Cakes In The Diet
The disadvantages of including rice cakes in diet include
- Rice is a high glycemic index grain even when its eaten as a whole grain , so it may spike blood sugar levels. Some brands add sugar or corn syrup to their rice cakes.
- Most rice cakes do contain added salt. Individuals at risk for heart disease should reduce their intake of sodium and limit the intake of rice cakes.
- They are not nutrient-dense foods and are not considered a healthy replacement. Even though their primary ingredient is whole-grain brown rice, rice cakes are low in total nutritional value.
- The preparatory process makes rice cakes difficult to digest physically and chemically. Rice cakes become hard and sticky when cold and they are not easily dissolved in hot water.
If an individual wants to try rice cakes as a snack, they may top them with some peanut butter, cream cheese or another spread that contains fat and protein, so that blood glucose levels do not spike. Avoid rice cakes with added corn syrup, honey, sucrose or fructose.
What Are The Advantages Of Cake Rice
- Rice cakes have many advantages in the diet depending upon the brand and flavour added.
- It is the best alternative to high-calorie food.
- Rice cake is a high carb snack that can satisfy your carb craving quickly.
- Rice cakes are a rich source of fats and carbs and you can use rice cake by adding them in the milk and can eat with a scoop of ice cream.
- It is cheap and easily available and used as emergency food or desk lunch.
- It has low calories as compared to rice so people who want to lose weight can use them to satisfy their craving for carbs.
- It is easily digestible. It is gluten-free and doesnt cause any problems like indigestion and bloating.
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What Are The Advantages Of Including Rice Cakes In The Diet
The advantages of including rice cakes in the diet may vary depending on brand and other artificially added flavors.
- Rice cakes may be a great alternative to high-calorie and high-fat snacks.
- Rice cakes have become a staple diet food. They are large, round, crunchy and bland. They promise a quick snack that can satisfy cravings without the guilt.
- Rice cakes are a high source of carbs and are low in fat. To make them a tempting food for children, you can dunk rice cakes in milk and eat them with a scoop of ice -cream.
- Rice cakes are also considered a good snack because they are usually cheap and easily available. They are easy to store and most people use them as emergency snacks or for desk lunches.
- Rice cakes are a good calorie alternative to bread. When kick starting a weight loss program, rice cakes make for an easy bread alternative. Most people consider rice cakes to be a safe diet food because they do not have fat or many calories. They tend to be free from saturated fat. The total calories will vary based on the brand and type of rice cake. In general, one rice cake tends to have 60 to 70 calories. People on a diet often eat these cakes to fight cravings for crunchy foods, such as chips.
- They are usually gluten free, so they dont cause bloating or indigestion. Rice cakes are an easily digestible food with the main component being starch.
Key Takeaways: Low Carb Rice Alternatives And Recipes For Keto
Rice is not suitable for low-carb and keto eating, regardless of the variety you have
However, there are plenty of low-carb rice substitutes that you can make to satisfy your craving for the starch-filled grain. These include:
- Riced cauliflower
- Miracle rice or shirataki rice
- Skip the rice and have another keto side
That being said, even if you have the lowest carb rice substitute, it is still crucial to be mindful of how much fat, protein, and carbs you need to achieve the results you want.
The easiest way to make sure you are on the right track is by using our keto meal planning app. It will provide you with an unlimited eating plan personalized to your goals and preferences, so all youll have to do is shop for the ingredients, make your meals, and enjoy them.
P.S. Have a look at the Keto Academy, our foolproof 30-day keto meal planner. It has all the tools, information, and recipes needed for you to succeed.
+ The food will always fit to your macros and cooking preferences!
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