Shopping For Keto-Friendly Rice: What's Best?

Rice is a staple food for many people, but it's not ideal for those on a keto diet due to its high carbohydrate content. Even brown rice, often considered healthier, contains around 45g of carbs per cup, which is enough to pull most people out of ketosis. So, what are the best alternatives for keto shoppers? Well, there are several low-carb substitutes that can be used in place of rice, including cauliflower rice, broccoli rice, cabbage rice, and konjac rice. These options are versatile and can be used in a variety of dishes, from stir-fries to burrito bowls. Konjac rice, also known as shirataki rice, is a popular choice as it has zero net carbs and is flavourless, so it can take on the taste of whatever dish you're making.

Cauliflower rice

Although it is not as good as rice on its own, it is a great starting point health-wise and texture-wise. When seasoned well and used in recipes with other flavours and textures, cauliflower rice is delicious. It is also a great way to add more vegetables to your diet.

To make cauliflower rice, start by cutting the cauliflower into chunks, including the cores. Place the chunks into a food processor and pulse until the cauliflower resembles the texture of rice. Be careful not to over-process, as it may become mushy. If you do not have a food processor, you can grate the cauliflower with a box grater.

If you plan to use the cauliflower rice as a side dish or substitute it for regular rice, it is recommended to lightly cook and season it to remove the raw, bitter bite. Heat a teaspoon of olive oil in a large skillet over medium heat. Add the scallions and cauliflower and sauté until heated through, about 3 to 5 minutes. Season with salt, pepper, and a squeeze of lime juice.

Shirataki rice

A 100g serving of konjac rice provides 10 calories and 5g of carbohydrates, all of which come from dietary fibre. It does not contain any protein.

To prepare shirataki rice, first, drain the rice and rinse it under tap water for 1-2 minutes. Then, add the rice to a large saute pan without oil and saute over medium-low heat to remove the moisture content. Once the moisture is removed, you will hear a popping sound, and you can add cooking oil and your preferred seasonings.

Brown rice

However, brown rice is considered healthier than white rice. It is less processed and retains its nutritious bran and germ layers, giving it a chewier texture and a slightly nutty flavour. It also has more fibre than white rice, with 3.5g per cup, compared to under 1g in white rice.

If you are craving rice on a keto diet, there are some alternatives that can satisfy your desire. Cauliflower rice is one of the most popular low-calorie and low-carb substitutes, thanks to its similar look and texture to white rice. Broccoli rice, cabbage rice, and zucchini rice are other options with a similar effect.

Wild rice

However, wild rice does have some benefits. It has fewer calories than brown rice and about 40% more protein. It is also considered a complete protein because it contains all nine essential amino acids. It is also high in fibre, potassium, zinc, magnesium, and antioxidants. Its nutty, earthy taste is especially good in casseroles, soups, and salads.

If you are looking for a keto-friendly alternative to rice, you could try cauliflower rice, shirataki rice, or zucchini noodles.

Quinoa

However, quinoa is not typically recommended for a keto diet due to its high carbohydrate content. A 100-gram serving of cooked quinoa contains approximately 18.6 grams of net carbs, which is significantly more than the 13 grams of net carbs in a slice of whole-grain bread, which is generally off-limits on low-carb diets. On a strict keto diet, a daily limit of 20 grams of carbohydrates is recommended, so even a half-cup serving of quinoa would be too high.

If you want to include quinoa in your keto diet, portion control is key. Adding a small amount of quinoa to salads, stews, or oatmeal can provide some of the nutritional benefits of quinoa without exceeding your carb allowance. For example, sprinkling a few tablespoons of quinoa over a salad or mixing a small amount into a soup or stew can be a good way to include quinoa in your keto diet without going over your carb limit.

Overall, while quinoa has many health benefits, it is high in carbohydrates and should be limited or avoided on a keto diet.

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