Is Rice Flour Keto?

No, rice flour is not keto-friendly. It’s best to eliminate rice flour from your ketogenic diet because it contains a high number of net carbohydrates. Consuming too many carbs will kick your body out of ketosis. Ingesting even a small amount of rice flour could end ketosis.

Not Keto-Friendly

• Rice flour simply does not meet the macros requirements for keto. With 79.3g of net carbs per 100g serving, consuming rice flour in your keto diet will hinder ketosis and throw your body out of the fat-burning state.
• When ketosis ends, your body is no longer burning stubborn fat. It will go back to burning the glucose from carbohydrates instead. For those who want to lose weight on keto, reintroducing too many carbs to your diet will ruin your weight loss progress.
• Furthermore, rice flour contains a lot of calories. If you are trying to reduce your caloric intake to lose weight, taking in too many calories will prevent a calorie deficit.

Low in Fats

• Rice flour has minimal fat, with only 1.3g per 100g serving. 
• If you don’t eat enough fat on keto, you will run out of energy. Fat is an essential nutrient for the keto diet because your body needs it for fuel. Most keto dieters aim to get around 70–80% of their daily calories from healthy fat sources.
• It’s easy to fill your diet with plenty of fats. When grocery shopping, opt for good fats like avocado, eggs, nuts, and seeds that support your heart and overall health.  

High in Carbs

• You cannot eat rice flour without taking in too many carbs. Even a small serving of rice flour will raise your blood sugar and insulin levels, effectively putting an end to ketone production. You will have to start all over again to deplete your glucose stores.
• Almond and coconut flour are good alternatives that are keto-friendly if limited.