Rice is arguably one of the most popular food staples around the world. So can we rice on keto? If not, then what are the substitutes or keto-approved rice that are there for us.
Is Rice keto-friendly?
No, white rice is not keto-friendly. Since the ketogenic diet dramatically reduces net carb intake to an average of 20 grams per day, rice contains too many carbs to qualify as keto-friendly. Strictly speaking, if you are on a Keto diet you cannot eat rice because of its high carbs. But wait, Low carb rice is a good option for the Keto diet. Mixing a lot of vegetables makes sure that you are not kicked out of Keto at once.
Keto Approved Rice-
There are few yummy varieties of rice present across the world which you can eat on keto. A few of keto-approved rice options are listed below.
– Cauliflower rice is easily available at grocery stores in some countries. It can decrease the risk of diseases such as cancer. It has some powerful vitamins like C and K. You can use the cabbage rice in Thai, Mexican, Italian and Asian cuisine. It only has 2.4 grams of fiber, 5 grams of carbs, and 24 calories in 1 cup.
The cabbage is an ideal vegetable because of iron and vitamin A and C. It also has a very low amount of carbs, with no fat and only 2 grams of protein per cup. Great with curries or as a substitute for fried rice. Riced cabbage is especially delicious in combination with Asian cuisine. Try it and add spices in your meal, such as garam masala, cumin, and turmeric.
It is a member of the cauliflower family. Broccoli rice is a perfect choice for low-carb dishes. Broccoli rice has only 3.9 grams of carbs and easy to make. And due to Broccoli, the protein content is also quite high. This makes it worth-a-while food. You can also use it in soup and stir-fried recipes.
Rutabaga is a vegetable that is also used as an uncooked vegetable. It is considered to be the best potato substitute. Anyone can easily peel it and add it in the food. Because of its low carb contents, rutabaga rice is a good additional option for the people doing a keto diet. rutabaga rice has 9 grams of net carbs, 2 grams of protein, and no fat in one cup. Rutabaga is also rich in minerals such as iron, zinc, magnesium, and manganese. It is used in many dishes as a replacement for potatoes. Bake or sauté it and eat the delicious dish.
Another name of shirataki rice is “Miracle Rice”. The root of the konnyaku plant and flour is used to make the shirataki rice. It has no calories and that is why it is a miracle dish. The rice has a good source of dietary fiber because of no calories, no carbs. It is mainly used for improving digestion and high cholesterol levels. Shirataki rice is easily available in grocery stores. Mostly people use it in the simmer fry and pilaf dishes. This can also be used in soups and thick sauce meals.
Butternut squash rice
-Another alternative to rice in the keto diet is Butter Squash rice. It has 21.4 g of net carbs per serving. If you like butternut rice, then go slow. This is a good source of A, B6, C, and E vitamins and also high in manganese, potassium, and magnesium. You can easily find butternut squash rice at grocery stores or markets. It has a sweet taste. You can bake it and use.
Keto-Friendly Rice Recipe-
Keto-Friendly Rice is also called Konjac Rice. This rice is rich in fiber but poor in carbs. The taste of konjac rice is delicious with vegetables. This is by far the only good choice of eating rice on keto. You can also make cauliflower rice or broccoli rice as per your preference.
- 1 Packet Konjac Rice
- Firstly, open the packet and pour the konjac rice into a fine-mesh sieve. This should remove as much water as possible without losing any of the rice.
- Next, wash the rice under running water for approximately 1-2 mins until the rice is thoroughly rinsed.
- Heat a frying pan to high heat, and place the rice into the frying pan, cooking for 8 mins to remove any of the residue water.
- Serve with your favorite curry, stir fry, or Asian cuisine which will make it low carb, keto-friendly, and ultimately fewer calories.
- Calories- 10
- Carbs- 5g
- Fiber- 5g
Yes, we all know we cannot have rice on keto due to its high carb content but we can have our keto-approved rice options. You can have your keto-approved rice from online or grocery stores and you can prepare them at home as well.
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