Keto Food List
Rice
Pantry
Not Keto Friendly
Per 100g
Net carbs
27.8g
Total carbs
28.2g
Fats
-
Protein
2.69g
Calories
130
Glycemic Index
73
Fiber
0.4g
Sugars
0.05g

Is Rice Keto?

Rice isn’t keto-friendly because it’s too low in fats and too high in carbohydrates. You should find alternatives for rice that still add volume to your keto-based meals.

Not Keto

  • Rice contains too many carbohydrates for someone on a ketogenic diet. A 100g serving of rice contains 27.8g of net carbs. 
  • The keto diet can dramatically reduce the average daily carb intake to around 20 grams. Eating rice would disturb your dietary plan and weight loss progress.
  • Rice is a suitable option due to its low-calorie portions, but the net carbs would fuel your body with glucose. More glucose means your body won’t turn fat into fuel.

Too Low in Fats

  • A keto diet needs to comprise foods that are low-carb but high in fats. Rice doesn’t have enough healthy fats, which means it’s not suitable for your diet plan. 
  • People on a ketogenic diet need to get 55–60% of their daily calorie intake from healthy fats. This ensures their body remains in a ketosis state.
  • You need to eat fats on a keto diet in order to feel full after meals. Since you can’t consume carbohydrates, you need another source of energy to fuel your body.

Natural Product but Too High in Carbs

  • Rice derives from the seeds of a grass species called Oryza Sativa. Despite it being cultivated in subtropical and tropical habitats, its carb content prevents it from taking place on the keto diet.
  • You can find alternatives for rice that still bulk up your meals. Cut-up broccoli, shredded cabbage, riced cauliflower, and couscous are good substitutes.
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