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The ketogenic diet is a low carb diet which means if you are on the keto diet then you have to avoid rice, if you are starting on a keto diet, it is essential that you learn on the right foods that are low in carbohydrates.
Keto diet has become popular recently as it is effective in losing weights, the aim of the keto diet is to force your body into using a different kind of fuel, this eating plan is all about helping you to minimize your carbs and rather up your fats to get your body to use fat as a form of energy, Keto diet which is short for ketogenic is a healthy weight loss choice for many and you might want to swap your high carb items for other options.
Rice does have a place in a healthy diet and it is also a comfort food that can be made as a special delicious meal for an occasion but it is high in carbs and a substitute is recommended if you are on a keto diet.
Carbs digest quickly and can really spike up your blood sugar quickly and rice contains 45-50 grams of carbohydrates which makes it inappropriate for most diets.
There are plenty of keto diet alternatives to rice and in addition. swapping out rice is a healthy alternative and if you are trying to eat fewer calories and want lighter alternatives, this article is for you.
Related read: Is Quinoa Healthier Than Rice? Here’s What Research Says
7 Low Carb Alternatives To Rice
Rice is a very popular dish for many and it’s a staple for many people’s diet but white rice is pure starch and for some with diabetes, that might be too many carbohydrates and these carbs are digested quickly and spike your blood sugar up quickly, here are some low carb alternatives to rice that are delicious, healthy and won’t leave your stomach growling
1. Cauliflower Rice
Recipe: Minimalist Baker
Cauliflower rice looks really familiar to rice if you squint but can be said to be a healthy version of it, there are many amazing recipes for cauliflower to make it delicious and put a twist to it just like rice and it is made from one of the healthiest cruciferous vegetables you can eat as part of your keto diet plan, it contains many vital nutrients and a tasty way for you to swap out grains for veggies.
Cauliflower rice can be made just the same way as rice and you can use this in recipes that can for rice like fried rice or stir-fries. This is a great rice alternative for people on a low carb diet like keto.
2. Broccoli Rice
Recipe: Jessica Gavin
Just like cauliflower, broccoli rice is another rice alternative for a low carb diet, it is a smart alternative to rice for people on a low carb diet, and the nutrients in it are similar to that in cauliflower.
roccoli rice is a great side dish to throw into your diet plan and a cup of riced broccoli has about 4 grams of carbs and it easy to make too.
3. Spaghetti Squash
Recipe: Love And Lemons
Instead of going for rice or pasta, spaghetti squash is a healthy choice, this is just perfect if the goal is to eat healthily and stay off carbs, there is lot’s of fiber and nutrients to be derived from squash and on days when you are craving something warm and earthy like rice then a spaghetti squash is just the right substitute.
If you are wondering how to make lovely strands of spaghetti squash without a fancy machine then all you need to is halve the squash, roast it and you get your spaghetti squash.
4. Cabbage Rice
Recipe: Slender Kitchen
Cabbage rice is much cheaper and a great addition to your keto diet plan, there are plenty of DIY substitutes and cabbage rice is just one of them, cabbage rice is minced cabbage and the taste is a bit stronger than rice and no need to worry about uric acid.
You can create your own healthy recipe with cabbage rice, it contains 5 grams of carbs while a cup of cooked white rice contains 53 grams and when you pair it with spices and protein, ensure the cabbage rice won’t overpower the other food.
5. Mushrooms
Mushrooms are one of the best vegetables to include in your keto diet, there are low in calories, fats, and carbs.
Mushrooms contain healthy fiber and perfect for those following a keto diet, this is cholesterol-free, low in calories, contains modest amounts of fiber, and lots of vital nutrients that keep you healthy and on the right keto diet track.
6. Barley
Barley contains more fiber and protein and less of carbs which is why it is a good substitute to rice if you are on a low carb diet, this is a grain that is closely related to rye and wheat, it does packs lot’s of proteins and also a source of vitamins.
Barley is highly nutritious and it does have a similar look to oats but with a chewy texture and earthy taste.
7. Whole Wheat Couscous
Recipe: Simply Recipes
Couscous has lot’s of fiber which makes not just healthy but a replacement for rice if you are on a low carb diet, it is a type of pasta and they add a unique texture to any food they are served in, it is easy to make and a whole wheat couscous is a healthier option to regular varieties.
To make couscous, combine one part couscous and water, bring the texture to boil, remove and allow it to cool for some minutes, fluff it with a fork before serving with any other dish or alone.
Why is white rice not keto-friendly?
A ketogenic diet is meant to help reduce your carb intake and rice contains too much carb to qualify as keto diet-friendly, rice is a high carb gluten-free grain and while it might be healthy as a quick energy source, it is definitely high in carbs.
In Conclusion
When you switch to a keto diet plan, the first thing you do is to cut out rice and rice being one of the most popular grain, this can be a bit difficult to do, rice is one starchy food you have to avoid if you are cutting down your carbs and this is why we have listed 8 rice substitutes above that you can try.
The foods listed above are just as tasty as rice and even more nutritious and a keto diet helps to achieve weight loss, control sugar control and lowers blood sugar and insulin level.
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