Rice Cakes: Keto-Friendly Or Not?

The Ketogenic Diet is a low-carbohydrate method of eating that helps people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. When considering whether a food is keto-friendly, it is important to determine its total carb content and its effect on blood sugar levels. Rice cakes are not typically considered keto-friendly because they are high in carbs and can easily increase blood sugar levels. However, some people may choose to include them in their keto diet in moderation or as a substitute for less healthy options. Ultimately, the decision to include rice cakes in a keto diet depends on individual preferences and how they fit into one's overall macronutrient intake.

Rice cakes are high in carbs

Rice cakes are made from puffed rice pressed together to form a circular cake. They are a popular snack, often eaten as a low-calorie substitute for bread and crackers. While they are low in calories, rice cakes offer very little nutritional value and are low in fiber and protein.

One plain unsalted brown rice cake has 7.3 grams of carbohydrates. They are healthier when made with brown rice, which is a good source of carbohydrates and proteins. Whole brown rice has more nutrients than refined white rice because they are stripped away during the refining process.

However, most refined rice cakes are mostly carbohydrates with little nutrition. Because they are low in calories, people may be inclined to eat more of them. It is recommended to eat rice cakes in moderation and add nutrients with healthy toppings.

Rice cakes are likely to raise your blood sugar quickly when eaten by themselves. They are a high glycemic index food, which means eating a lot of them may raise your risk of certain health conditions. Therefore, it is important to combine rice cakes with protein and fiber to balance their effect on blood sugar.

They can increase blood sugar levels

Rice cakes are not keto-friendly because they can easily increase your blood sugar levels. Even though a rice cake has less than 20 carbs, it can raise your blood sugar levels quickly. A standard lightly salted rice cake from Quacker has 7 grams of carbs from whole brown grain rice.

Rice cakes are also high in net carbs, with 77.3 grams of net carbs per 100-gram serving. To stay in ketosis, it is important to limit your net carb consumption to 20-30 grams per day.

Rice cakes are also a grain, and most people on the keto diet avoid consuming any grains. The keto diet is a low-carbohydrate method of eating, and rice cakes are considered to be high in carbohydrates.

While some people may choose to include rice cakes in their keto diet if they find that they don't affect their ketosis, it is generally recommended to avoid them. There are other snacks that are lower in net carbs and more in line with the keto diet's focus on consuming foods that are low in carbs and high in fats.

They are not suitable for a low-fat keto diet

Rice cakes are not suitable for a low-fat keto diet. This is because they are high in carbohydrates, which are not recommended for a keto diet. A standard rice cake has 7 grams of carbohydrates, and a serving of 100g of rice cakes contains 77.3g of net carbs. The keto diet recommends limiting net carb consumption to 20-30g per day to stay in ketosis. Therefore, rice cakes can quickly increase your blood sugar levels and are not considered keto-friendly.

Rice cakes are also a grain, and most people on the keto diet avoid consuming grains. The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbohydrates. This means that the majority of foods consumed on a keto diet should be low in carbohydrates and high in fats. Rice cakes are the opposite of this, as they are high in carbohydrates and low in fats.

While rice cakes are free of non-keto ingredients like sugar, artificial sweeteners, and refined oils, their high carbohydrate content makes them unsuitable for a keto diet. It is important to check both the macronutrients and ingredients of foods to achieve healthy weight loss on keto.

Some alternative snacks that are low in net carbs and suitable for a keto diet include avocado, salmon, and ghee. These foods are both low in carbohydrates and high in fats, making them ideal for a keto diet. Other options include celery with peanut butter and pork rinds.

While some people may choose to include rice cakes in their keto diet if they enjoy them and can stay in ketosis, it is generally recommended to avoid them. There are other snack options available that are more suitable for a keto diet and will provide better nutritional value.

They are not a nutritious snack

Rice cakes are not a nutritious snack. They are low in calories, but they are also low in vitamins, minerals, protein, and fibre. They are highly processed and contain refined carbohydrates, which are quickly digested and converted into sugar by the body. This makes them a poor choice for people with diabetes or for those who want to avoid a "sugar crash".

The process of making rice cakes involves subjecting rice to very high heat and pressure, which removes most of the nutrients naturally contained in the rice. As a result, rice cakes are pretty much devoid of anything nutritious. While they can be a good snack when paired with a nut butter spread and a piece of fruit, or topped with avocado, hummus, or sliced veggies, on their own, they are not a nutritious choice.

In addition, rice cakes are often high in sodium, with one rice cake contributing up to 5% of the recommended daily sodium intake. They may also contain added sugars, artificial flavours, and preservatives, which increase the calorie and sugar content. Some rice cakes have also been found to contain low levels of inorganic arsenic, a chemical compound that may be cancer-causing.

Overall, while rice cakes can be enjoyed as part of a healthy diet in moderation and paired with nutritious toppings, they are not a particularly nutritious snack on their own.

There are keto-friendly alternatives

While rice cakes are generally not considered keto-friendly due to their ability to raise blood sugar levels and their grain content, there are keto-friendly alternatives that can provide a similar crunchy texture and satisfy your cravings. Here are some suggestions:

• Low-carb Melba Toast: With only 3 carbs per 4 slices, Melba Toast is a great alternative to rice cakes.
• Flackers: These crackers are made with flax seeds and are a crunchy option that won't kick you out of ketosis.
• Fat Snacks Almond Flour Crackers: These crackers are made with almond flour and are a tasty, keto-friendly option.
• High Key Almond Flour Crackers: Another almond flour-based option, High Key crackers are a fantastic substitute for rice cakes.
• Baked cheese crisps: If you're a cheese lover, these crisps offer a crazy amount of crunch and are perfect for keto.
• Pork rinds: For that satisfying crunch, pork rinds are a popular choice among keto dieters.
• Brussels sprouts chips: Make your own chips by tearing Brussels sprouts into individual leaves and baking them. A healthy, crunchy snack!
• Celery, carrot sticks, bell pepper, radishes: These vegetables provide a natural crunch and are perfect for dipping in your favorite keto-friendly dips.
• Almonds: When you're craving something salty and crunchy, a handful of almonds can hit the spot.
• Cucumber slices: Thinly sliced cucumbers can replace rice cakes, especially when paired with dips or spreads.
• Kim's Magic Pop Rice Cakes: While not completely carb-free, these rice cakes are marketed as keto-friendly and come in various flavors, including cheddar cheese, cinnamon, and onion.

Remember, when it comes to keto, it's always best to check the labels and decide if a particular food works for your macros and keeps you in ketosis. These alternatives can help you stay on track while enjoying the flavors and textures you love.

Frequently asked questions