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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!
Should People With Diabetes Eat Rice Cakes
Rice cakes are mostly quickly digesting carbs that will increase blood sugar levels, so on their own, theyre not the best choice for people with diabetes.
However, a single plain rice cake contains only about 7 grams of carbs, so it may easily fit into your carb allotment for a meal or snack .
Regardless, try to stick to just one serving as a snack and add healthy protein, fat, and fiber to both reduce the blood sugar effects and make the rice cake more filling and nutritious (
You can buy many varieties of rice cakes, so they can be fairly versatile snacks. There are whole grain versions made with brown rice, miniature versions that are bagged like potato chips, and thin varieties.
Rice cakes also come in several flavor options, including savory flavors like sour cream and onion and cheddar and sweet flavors like chocolate and caramel.
Miniature savory-flavored rice cakes are a lower calorie alternative to potato chips, but its a good idea to eat them with a yogurt- or hummus-based dip to add some protein and fat.
Try pairing rice cakes with:
- hummus and sliced cucumbers and tomatoes
- cream cheese, smoked salmon, and sliced cucumbers
- peanut butter and sliced bananas
- almond butter and sliced strawberries
- guacamole and sliced cheese
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Total And Net Carbohydrate
White rice: White rice contains 44. 2 g of carbohydrates per cup and fibre components or very low in white rice.
Brown rice: Brown rice contains 44.2 g of carbohydrates per cup. Brown rice contains 3. 5g of fibre per cup.
Other types: There is a small difference in the carbohydrates content of long and short grain variants. But this difference is negligible. Although the exact amount of carbohydrates contained in different varieties are not known.
In general, from a keto point of view, we can say that net carbohydrates in rice and rice products are very high. Rice contains approximately 44 g of carbohydrates and less than 10% of fibre. It is not a good choice for you if you want a ketogenic diet in your daily use.
Rice Crackers and cakes: The net carbohydrates in the crackers depend on the brand, size, manufacturing process of the cracker. Mostly the cakes contain 8g of carbohydrates with 1 gram of fibre. If you want to eat these, do your research to get the accurate value of the carbohydrates in the cakes.
Puffed rice: The carbohydrate value of puffed rice is 12-13 grams per cup. This net value as the fibre content is very low in puffed rice.
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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.
Also Check: What Restaurants Are Keto Friendly
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.
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Do Rice Cakes Make You Gain Weight
It is possible that rice cakes may make you gain weight. This is especially true if you eat several at a time and top them with unhealthy things.
Rice cakes are a snack food. They are disk-shaped products made of puffed rice . They are low in calories . Other minor ingredients, such as sesame seed, millet and salt may be added to give them a distinct flavor or consistency.
The low-calorie count of rice cakes may be a bonus, but they are not the best weight-loss food. Rice cakes digest quickly since they are devoid of a significant amount of fiber. The spike in blood sugar and insulin levels after ingestion of rice may cause weight gain. Rice cakes may not give a feeling of satiety if a person is just eating one or two rice cakes. Some flavored rice cakes also have added sugars, salt, calories and artificial ingredients. Choose rice cakes made with brown or whole-grain rice because these will be more filling. Carbs can make an individual hungry, so combine rice cakes with a protein source, such as ham, low-fat cream cheese with smoked salmon or a little peanut butter. The nutritional value of rice cakes depends on how an individual is eating them.
Why Rice Isnt Good For Low Carb And Keto Diets
Each grain of rice is essentially starch that is packaged in a fibrous protein capsule. From a nutritional perspective, rice is like a bean but with more starch and less protein and fiber.
Though different types of rice will vary in their carb content, even the lowest carb variety isnt low enough to fit into a low-carb diet. In fact, it will be nearly impossible to find a rice variety that is composed of less than 75% net carbs.
To give you a better idea of what I mean, weve included a chart with the carb content of the most popular rice varieties below. In this case, well focus mostly on the healthier rice options .
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Why Arent Crackers Low
While crackers can largely differ when it comes to macro counts, they can average around 80 calories per every five crackers. These 80 calories include around 10 grams of net carbs, 1 gram of protein, and 4 grams of fat.
However, some crackers are placed into the cookie category such as graham crackers, and digestive biscuits. These tend to be sweeter options, with honey added during production.
One serving of graham crackers makes up 60 total calories, including 10 grams of net carbs, 1 gram of fat, and 1 gram of protein.
While most crackers dont necessarily offer any health benefits, some crackers make the cut. Crackers made with multi-grains are abundant in vitamin B, iron, and are a great source of fiber.
However, the question still remains are crackers considered low-carb or keto-friendly?
While 10 grams of net carbs per every five crackers isnt terrible, the flour crackers are made of is neither good for you or keto-friendly.
Can You Eat Rice Cakes On Keto
As a general rule, rice cakes shouldnt be eaten on a keto diet.However, I believe it matters why you are eating keto.
If you really like rice cakes and you find that they dont kick out of ketosis, by all means, have one. Or even if one cake will kick you out, but you can get right back into ketosis, feel free to enjoy the food.
If you want to put the best possible foods and nutrition in your body while making sure you are not kicked out of ketosis, I would stay away from these snacks.
However, if you slip up and have one, do not beat yourself up over it. It will not ruin things for you. Just dont eat more than you already did.
So, just because a food item is not keto, does it mean that you cant eat it while on a keto diet? My answer is no. I have no plans on eating these things though, as I never really liked them and they dont give me the nutrition that Im looking for.
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Crab Salad Lettuce Wraps
If tunas not your thing, try crab, suggests Retelny. Mix a half cup crabmeat with a dollop of Greek yogurt and mustard, and dill . Dig in with a fork or wrap in Bibb lettuce leaves if youre feeling all fancy.
Per serving: 92 calories, 0.3 g fat , 0.3 g carbs, 0 g fiber, 0.2 g sugar, 370 mg sodium, 15.7 g protein.
How Do You Make Keto Rice Crispy Treats
Start by adding the peanut butter, syrup, and coconut oil in microwave safe bowl or small saucepan. Heat up until the coconut oil and melted and the peanut butter is warm. Youll want to whisk it very well until a smooth, thick liquid remains. Now, pour this mixture over the keto cereal until completely all the cereal is covered.
Moving quickly, transfer the mixture into an 8 x 8-inch lined pan. Using a spatula, press the crispy treat mixture into the pan. Refrigerate for at least 2 hours, to firm up.
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New To Keto But Want To Grow Your Knowledge
More specifically, you want help with Popcorn vs. Puffed Rice Cakes?
This Post Was All About Popcorn vs. Puffed Rice Cakes.
Heres The Video Description From YouTube
If youre going to eat popcorn or rice cakes, which should you choose?
Take Dr. Bergs Free Keto Mini-Course: or go here:
Other problems with rice cakes: Arsenic
Popcorn vs. rice cakeswhich is better?If you do organic popcorn, it may be better to have than rice cakes.
Dr. Eric Berg DC Bio:Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.
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Keto Rice Cake Substitute
Most of the rice cakes sold today are filthy rich in carbs! And that is something the keto diet forbids!
So what options do you have? How do you satisfy those crunch cravings without exhausting your carb budget?
Luckily, I have some pretty good keto-friendly alternatives thatll make you forget the rice cakes!
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Whats The Difference Between Total Carbs And Net Carbs
This discussion of fiber in brown rice brings us to a distinction between total carbs and net carbs, an important one for keto dieters to understand.
Total carbohydrates, as you might see on a nutrition facts label, identifies all carbs in foods, including sugar, starch, and fiber. This can be a bit misleading because it doesnt refer to the number of carbohydrates that your body will process or how likely the food is to remove you from ketosis.
The nutrition label breaks down some of the carbs into total sugars and dietary fiber. These numbers, in grams, will never exceed total carbohydrates because theyre included in the total.
Starches represented by total carbohydrates minus dietary fiber and total sugars and sugars can be processed by your body and used for energy. These compounds will cause you to fall out of ketosis if consumed in high enough quantities.
However, dietary fiber cannot be processed by your body, so no matter how much you eat, it wont affect your state of ketogenesis. It may be beneficial to include more fiber in your diet as you age.
This is partially why brown rice is considered healthier than white rice. Youll notice that white rice, brown rice, wild rice, and basmati rice all have varying amounts of total carbohydrates and dietary fiber, but all have enough starches to cause your body to fall out of ketosis.
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