Keto Food List
Brown Rice
Keto Food List
Brown Rice
Not Keto Friendly
Per 100g
Net carbs
Total carbs
Glycemic Index

Is Brown Rice Keto?

Brown rice is not keto-friendly due to the high amount of carbohydrates. It is also low in healthy fats, meaning this product will disrupt your ketogenic diet. 

Not Keto

  • Brown rice has 23.8g of net carbs per 100g serving. This high-carb amount makes it unsuitable for a ketogenic diet. 
  • Even though brown rice has only 122 calories and 0.24g of sugar, it won’t fill you up during meals. A keto diet requires foods that are full of healthy fats. 
  • You should aim to stay under 50 grams of carbs per day to stay in ketosis. Exceeding this amount will bring your body out of the ketosis stage.
  • Cauliflower or broccoli rice are good alternatives to have on your diet. 
  • Simply blend either of these vegetables and dry them out to make the texture of rice.

Low in Fats

  • Not getting enough fats on keto means your body won’t have the energy to function. Products like avocado, salmon, flax seeds, and coconuts are good fats to eat. 
  • Brown rice only has 0.96g of fat per serving – too low for a ketogenic diet. Find another product that’s high in fats but low in carbohydrates.
  • Some people may find that not consuming fats makes them feel weak during exercise. If you don’t have the strength to do cardio-based workouts, you won’t lose weight.
  • Aim to get 70–80% of fats from your daily calorie intake. This should be enough to fuel you properly throughout the day.

Too Many Carbs

  • One portion of brown rice will knock your body out of ketosis quickly. It’s better to avoid this product completely and find other vegetable-based alternatives.
  • Too many carbs may build up your glycogen stores, encouraging the body to burn carbs for energy instead of fat. This can disrupt your entire weight loss progress.

Reducing your carb intake suddenly will make you feel weak (“keto flu”), but this is normal and only happens when you eat low-carb products.

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