Keto Rice: A Tasty, Low-Calorie Alternative to Regular Rice

Rice can be anyone’s comfort food; it has great taste, versatility, and ease of preparation. However, the healthier alternative to normal rice is keto rice. Those with dietary restrictions are opting for keto rice, that is, low-carb and calorie-friendly.

Although rice can be incorporated as part of a regular, healthy diet, it is high in carbs and low in protein. That means, if it’s not consumed with the right amount of fiber, fat, and protein at mealtimes, eating this popular grain may cause your blood sugar to spike.

Whether you’re making a curry dish or a hearty soup, there are plenty of simple, healthy low-carb rice substitutes available on the market and online. If you're on a low-carb diet or just want more variety and nutrients, consider these rice substitutes.

How Does Keto Rice Compare to Regular Rice?

Compared to conventional white or brown rice, keto rice is distinguished by the following characteristics, which are summarised in a brief manner:

1. Cauliflower Rice

cauliflower rice is definitely one of the most popular low-calorie and low-carb rice alternatives owing to its comparable look and feel to white rice. Surprisingly, it has only 0.9 grams of net carbohydrates. For similar options, try cabbage rice, broccoli rice, and zucchini rice. You may easily find them in nearby food stores or search online. The best thing is you can cut them easily into rice-sized bits yourself using a food processor. 

2. Konjac Rice

Konjac rice, or low-calorie rice, has 0.6 grams of net carbs and absolutely zero protein content in each 50-gram serving. Also, konjac rice and noodles are made from konjac root, a plant cultivated in regions of Asia. They are not only free of calories, soy, and gluten, but they also contain between 1 and 3 grams of carbohydrates per serving. Low-calorie rice also has much fibre, which is essential for a balanced diet. 

3. Mushroom Rice 

With only 1.5 grams of net carbs and 1.1 grams of protein in a 50-gram cooked portion, mushrooms are an excellent keto option for rice. Sliced white mushrooms have only 2 grams of carbohydrates per cup, but any finely chopped kind would suffice. To bring out the deep flavour, sauté a cup or two of chopped mushrooms in a skillet with some butter. Additionally, to change the taste and form of your food, you can even mix mushroom rice with other low-carb rice substitutes.

Other Healthy Alternatives to Keto Rice

Besides the “rice-like” keto rice options, you can try quinoa and lentils. Although not traditional keto foods, they are nutrient-packed, offering protein, fiber, and essential minerals, making them suitable for low-carb diets in moderation.

1. Quinoa

Rice alternative that is gluten-free, high in protein, and low in carbohydrates, quinoa has a feel similar to that of grains. Each serving size of fifty grams includes 9.3 grams of carbohydrates and 2.2 grams of protein. In spite of the fact that it contains a lot of starchy carbohydrates, it is an excellent alternative to rice. 

2. Lentils

One serving of lentils, which is equal to 50 grams of cooked lentils, has 4.5 grams of protein and 6.1 grams of net carbohydrates, making them an excellent alternative to rice. As a result of their diminutive size, high absorption capacity, and high levels of iron, potassium, fibre, and folate, they make a perfect base for rice dishes or salads. 

Also Read: Health Benefits of Sticky Rice: What You Need to Know

Creative Ways to Enjoy Keto Rice

Rice that is ketogenic is quite versatile and may be used in a variety of different dishes. Moreover, these ideas could be of assistance to you in getting started:

1. Keto Fried Rice:

For a fast and filling dinner, sauté keto rice with scrambled eggs, soy sauce, chopped veggies, cooked chicken or prawns.

2. Rice Bowls:

Base rice bowls with keto rice; top with grilled meats, avocado, and a drizzle of your preferred keto-friendly sauce.

3. Stuffed Peppers:

For a filling, low-carb meal, load bell peppers with seasoned keto rice, ground beef, and cheese.

4. Rice Pudding:

Indeed, you may even savour treats fit for ketosis! Therefore, to make a creamy rice pudding, toss konjac rice with almond milk, vanilla essence and a keto sweetener. 

Final Thoughts

A great substitute for ordinary rice, keto rice is a low-calorie, low-carb choice without compromising taste or adaptability. Including keto rice in your meals can help you remain on target, whether your goal is merely to make better decisions or you're brand-new to the ketogenic diet.

Lastly, if you’re searching for popular keto rice, such as konjac rice, grab it online from the trusted manufacturers of konjac-based products—Eat Water. They offer a wide range of healthy, keto-friendly options!