Rice is one of the most common foods in the world and the main ingredient in many dishes. Most types of rice contain around 45 grams of carbohydrate per cup, which is more than the recommended daily intake per keto (20-30 grams) However, rice has some notable health benefits, including:
- High levels of manganese.
- High levels of magnesium.
- Improve cholesterol levels.
- Reduces the risk of developing type 2 diabetes.
Rice on a keto diet
If you’re starting a ketogenic diet and trying to get into ketosis, you need to avoid rice, as the high carbs in it can lead to increased insulin levels and disrupt your progress. If you have too many carbs, your body starts using them for energy (rather than for fat as it does in ketosis).
Some people (athletes, bodybuilders) who follow the ketogenic diet choose the cyclic diet, as it can help achieve athletic goals. If you feel you need more energy on carb-loading days (up to 600g within 24-48 hours), you can eat brown rice.
Low-carb alternatives to rice
Although brown rice is a healthy food, you should avoid it on a ketogenic diet. The following options are exceptions:
- You are following a cyclical ketogenic diet.
- You have no carbs throughout the day, so you can eat up to 1/2 cup of brown rice (about 22.5 grams of carbs).
There are many keto-friendly and delicious alternatives to rice. Try adding cauliflower or broccoli “rice” to your diet – they contain 0 g of carbohydrates!