{"id":59564,"date":"2024-03-15T21:40:05","date_gmt":"2024-03-15T21:40:05","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=59564"},"modified":"2024-03-16T13:46:51","modified_gmt":"2024-03-16T13:46:51","slug":"low-carb-rice","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/","title":{"rendered":"15 Low-Carb Rice Replacements for a Regular But Healthy Diet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#What_Are_the_Top_5_Healthiest_Rice_Alternatives\" >What Are the Top 5 Healthiest Rice Alternatives?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Can_I_Eat_Rice_on_a_Low-Carb_Diet\" >Can I Eat Rice on a Low-Carb Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Whats_in_a_Cup_of_Cooked_Rice\" >What\u2019s in a Cup of Cooked Rice?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Starch_vs_Fiber_in_Rice\" >Starch vs. Fiber in Rice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#How_to_Eat_Rice_on_Low-Carb_and_Keto_Diets\" >How to Eat Rice on Low-Carb and Keto Diets<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Low-Carb_Diet_Rice_Alternatives_to_Avoid\" >Low-Carb Diet Rice Alternatives to Avoid<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Is_Basmati_Rice_a_Low-Carb_Rice\" >Is Basmati Rice a Low-Carb Rice?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Is_Brown_Rice_Low-Carb\" >Is Brown Rice Low-Carb?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Which_Grain_Is_the_Lowest_in_Carbs\" >Which Grain Is the Lowest in Carbs?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Are_Lentils_Low-Carb\" >Are Lentils Low-Carb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Is_Bulgur_Low-Carb\" >Is Bulgur Low-Carb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Is_Couscous_Low-Carb\" >Is Couscous Low-Carb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Is_Farro_Low-Carb\" >Is Farro Low-Carb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Is_Whole-Wheat_Orzo_Low-Carb\" >Is Whole-Wheat Orzo Low-Carb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Is_Quinoa_Low-Carb\" >Is Quinoa Low-Carb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Is_Wild_Rice_Low-Carb\" >Is Wild Rice Low-Carb?<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#What_Is_a_Good_Carb_to_Replace_Rice_Our_Top_Alternatives\" >What Is a Good Carb to Replace Rice? Our Top Alternatives!<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Is_Broccoli_Rice_Low-Carb\" >Is Broccoli Rice Low-Carb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Is_Cabbage_Rice_Low-Carb\" >Is Cabbage Rice Low-Carb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Is_Carrot_Rice_Low-Carb\" >Is Carrot Rice Low-Carb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Is_Cauliflower_Rice_Low-Carb\" >Is Cauliflower Rice Low-Carb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Is_Rutabaga_Rice_Low-Carb\" >Is Rutabaga Rice Low-Carb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Is_Shirataki_Rice_Low-Carb\" >Is Shirataki Rice Low-Carb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Is_Spaghetti_Squash_Low-Carb\" >Is Spaghetti Squash Low-Carb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Is_Zucchini_Rice_Low-Carb\" >Is Zucchini Rice Low-Carb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#For_more_rice-related_curiosity\" >For more rice-related curiosity:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Which_Rice_Is_the_Best_for_Weight_Loss\" >Which Rice Is the Best for Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Is_Basmati_Rice_the_Healthiest\" >Is Basmati Rice the Healthiest?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Is_Basmati_or_Jasmine_Rice_Healthier\" >Is Basmati or Jasmine Rice Healthier?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#Which_Rice_Has_the_Least_Starch\" >Which Rice Has the Least Starch?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">In addition to cauliflower rice, other low-carb rice alternatives can be part of a healthy diet. It\u2019s completely normal to wonder how many carbs you have in a serving of white rice. Whether you are watching your carb or calorie intake, low-carb rice substitutions can have a place in your healthy <a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\">balanced diet<\/a>.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_carb_rice&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_carb_rice\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, low-carb rice alternatives can help prevent blood sugar spikes. This can be useful if you have diabetes or insulin resistance. Knowing how to eat rice, which alternatives to use, and what to eat with your rice can prevent high blood sugar levels. Let\u2019s look into the ideal low-carb rice alternatives and some tips on how to eat rice in a healthy way.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Top_5_Healthiest_Rice_Alternatives\"><\/span><b>What Are the Top 5 Healthiest Rice Alternatives?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Low-carb rice alternatives will help you enjoy rice in a healthy diet if you are watching your carbs, including the top five:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli rice (<\/span><a href=\"https:\/\/www.nutritionvalue.org\/Broccoli_rice_by_EAT_SMART_693912_nutritional_value.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cauliflower rice (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170397\/nutrients\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mushroom rice (<\/span><a href=\"https:\/\/www.eatthismuch.com\/food\/nutrition\/mushroom-rice,1880985\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Miracle rice (<\/span><a href=\"https:\/\/www.nutritionix.com\/i\/miracle-rice\/shirataki-rice\/54072bea1701ffb9576b7548\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zucchini rice (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169292\/nutrients\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, eating rice on a low-carb diet isn\u2019t straightforward. Discover the low-carb rice secrets to enjoy the staple on a low-carb diet. Note that you\u2019ll find much more than cauliflower rice.\u00a0<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_carb_rice\">Tailor your fitness journey and maximize your results <\/a> with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Eat_Rice_on_a_Low-Carb_Diet\"><\/span><b>Can I Eat Rice on a Low-Carb Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can eat low-carb rice alternatives or some rice types with fewer carbs and more protein. However, most people avoid or limit white rice on a low-carb diet. Let\u2019s talk about why.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_in_a_Cup_of_Cooked_Rice\"><\/span><b>What\u2019s in a Cup of Cooked Rice?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The USDA states that one cup of cooked white rice without added salt contains 205 calories, 44.6 g of carbs, and less than a gram of fat (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169757\/nutrients\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). Meanwhile, the same serving only has 0.63 g of fiber and 4.25 g of protein.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Very low-carb diets like keto recommend eating 70-80% of your daily calories from fat, 10-20% from protein, and 5-10% from carbs (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/ketogenic-diet\/#:~:text=Generally%2C%20popular%20ketogenic%20resources%20suggest,carbohydrate%2C%20and%2075%20grams%20protein.\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). These numbers don\u2019t add up for a low-carb diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">White rice has far too much carbohydrates, too little protein, and almost no fiber. Even though your fat and protein will come from other foods in the meal, a single cup of white rice is still almost your entire carbohydrate allowance for the day on a typical<a href=\"https:\/\/betterme.world\/articles\/keto-friendly-thai-food\/\"> keto diet<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Joslin Diabetes Center suggests a balanced meal including healthy fats, protein, and fiber, to help the body digest carbohydrates better, preventing blood glucose spikes (<\/span><a href=\"https:\/\/www.joslin.org\/patient-care\/diabetes-education\/diabetes-learning-center\/carbs-protein-and-fats-their-effect#:~:text=Because%20the%20combination%20of%20fiber,their%20absorption%20into%20the%20blood.\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). The combination slows carbohydrate digestion and absorption into the bloodstream.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Balance is the key to eating rice on a healthy or low-carb diet. If you\u2019re not on a very low-carb diet like keto, it\u2019s okay to eat white rice in moderate portion size &#8211; just make sure to complete your meal with protein, healthy fat, and fiber from the other foods you eat with the rice.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_carb_rice\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/9-2-2.png\" alt=\"low carb rice\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_carb_rice\">\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Starch_vs_Fiber_in_Rice\"><\/span><b>Starch vs. Fiber in Rice<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Joslin Diabetes Center also talks about the three different kinds of carbohydrates (<\/span><a href=\"https:\/\/www.joslin.org\/patient-care\/diabetes-education\/diabetes-learning-center\/carbs-protein-and-fats-their-effect#:~:text=Because%20the%20combination%20of%20fiber,their%20absorption%20into%20the%20blood.\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). A cup of white rice may only contain less than a gram of sugar, one type of carb (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169757\/nutrients\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). However, it also has nearly zero fiber, meaning it relies on the third kind of carb: starch.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Starch is a carbohydrate the body uses for fuel. It does increase blood sugar levels after eating it, but this is only a concern if you have diabetes or insulin resistance. The rest of us have no problem getting that glucose into our cells where it is then used to produce energy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you do have impaired glucose tolerance or simply want to slow down the release of that energy and stay fuller for longer, pair your white rice with other foods that provide protein, fiber, and healthy fat. Cooked white rice is 80-90% starch-related carbs, with 6-8% protein, and trace amounts of fiber (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30397809\/#:~:text=A%20typical%20milled%20rice%20grain,in%20the%20human%20small%20intestine.\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Eat_Rice_on_Low-Carb_and_Keto_Diets\"><\/span><b>How to Eat Rice on Low-Carb and Keto Diets<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are on a ketogenic diet, the starch carbohydrates in cooked white rice will disrupt ketosis (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169757\/nutrients\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30397809\/#:~:text=A%20typical%20milled%20rice%20grain,in%20the%20human%20small%20intestine.\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). A Harvard blog explains that ketosis only occurs when traditional fuel sources like carbs decline significantly enough for the liver to produce ketones from fat as an alternative fuel (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/ketogenic-diet\/#:~:text=Generally%2C%20popular%20ketogenic%20resources%20suggest,carbohydrate%2C%20and%2075%20grams%20protein.\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating white rice will disrupt ketosis if you\u2019re on the low-carb keto diet. If you want to stay in ketosis, the best solution is to substitute regular rice with rice alternatives containing less starch and net carbs. Deduct the fiber content from the total carbs to get the net carbs in a rice serving (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/net-carbs#TOC_TITLE_HDR_8\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Removing the fiber content lets you see the true nature of possible starch and sugar in rice alternatives. Then, add protein, healthy fats, and fiber to help your body slow the absorption of any carbs.\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/push-day-workout-3\/\"><i>Push Day Workout: Your Blueprint to Powerful Chest, Shoulder, and Tricep Muscles<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low-Carb_Diet_Rice_Alternatives_to_Avoid\"><\/span><b>Low-Carb Diet Rice Alternatives to Avoid<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some rice alternatives have too many net carbs to enjoy on ketogenic and other very low-carb diets. They\u2019ll disrupt ketosis just like normal rice.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Basmati_Rice_a_Low-Carb_Rice\"><\/span><b>Is Basmati Rice a Low-Carb Rice?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Basmati rice isn\u2019t the answer to replacing regular rice on a low-carb diet. WebMD shows that a cup of cooked Basmati rice also has 210 calories and 45.3 g of net carbs, with less than a gram of fiber and fat each (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/health-benefits-basmati-rice\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s high-carb, even though it has other benefits, and is rich in micronutrients, like vitamin B6, folate, and thiamine. White basmati rice is very similar in nutrient content to other types of white rice, while brown basmati is similar to other types of brown rice.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Brown_Rice_Low-Carb\"><\/span><b>Is Brown Rice Low-Carb?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">A cup of cooked brown rice has 248 calories, 48.47 g of net carbs, 3.23 g of fiber, 1.96 g of fat, and 5.54 g of protein (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319797#nutrition\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). It has very similar nutritional values to white rice with just slightly more fiber and isn\u2019t suitable for very low-carb diets.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides, keto usually requires you to eat less than 50 grams of carbs daily, and a cup of brown rice contains nearly that many carbs in a single portion (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/ketogenic-diet\/#:~:text=Generally%2C%20popular%20ketogenic%20resources%20suggest,carbohydrate%2C%20and%2075%20grams%20protein.\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319797#nutrition\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_carb_rice\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/9-1.png\" alt=\"low carb rice\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Grain_Is_the_Lowest_in_Carbs\"><\/span><b>Which Grain Is the Lowest in Carbs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A good low-carb rice alternative originates from grains that have less starch and more fiber. These low-carb grains have lower net carbs per serving.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Lentils_Low-Carb\"><\/span><b>Are Lentils Low-Carb?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">WebMD states that a cup of cooked lentils has 28 g of net carbs, 18 g of fiber, 1 g of fat, and 24 g of protein (<\/span><a href=\"https:\/\/www.webmd.com\/food-recipes\/benefits-lentils\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Cooked lentils are a high-protein, low-carb rice alternative with additional nutrients like calcium, potassium, and folate. Lentils are a rich plant-based protein source.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Bulgur_Low-Carb\"><\/span><b>Is Bulgur Low-Carb?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The USDA confirms that a cooked cup of bulgur only has 25.71 g of net carbs, with 8.19 g of dietary fiber and 5.61 g of protein (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170287\/nutrients\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s a cereal-type grain originating from cracked wheat berries and makes a great alternative to rice on a low-carb diet or for anyone wanting something with more fiber.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Couscous_Low-Carb\"><\/span><b>Is Couscous Low-Carb?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Couscous is another delicious substitute for rice. A cup of cooked couscous has 34.2 g of net carbs, 2.2 g of fiber, 0.25 g of fat, and 5.95 g of protein (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169700\/nutrients\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Couscous comes from semolina flour or durum wheat and is rich in selenium, folate, and other essential nutrients.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Farro_Low-Carb\"><\/span><b>Is Farro Low-Carb?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">WebMD recommends Farro as a nutrient-dense, low-carb rice alternative (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/health-benefits-farro\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). A quarter cup of Farro has 27 g of net carbs, 3 g of fiber, 0 g of fat, and 6 g of protein.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Whole-Wheat_Orzo_Low-Carb\"><\/span><b>Is Whole-Wheat Orzo Low-Carb?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Whole-wheat orzo has the top end of net carbs to consider in moderation on a low-carb diet. If you\u2019re not on a low-carb diet but just want a higher fiber alternative to white rice or pasta, whole wheat orzo is a great option. A cup of cooked and unsalted whole-wheat orzo pasta has 36.6 g of net carbs, 5.5 g of fiber, 2.4 g of fat, and 8.4 g of protein (<\/span><a href=\"https:\/\/www.carbmanager.com\/food-detail\/cc:fc28eb47b799bc4be1467e4377ca9b27\/orzo-whole-wheat-cooked-in-unsalted-water\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Quinoa_Low-Carb\"><\/span><b>Is Quinoa Low-Carb?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The USDA shows that a cup of soaked quinoa contains 34.22 g of net carbs, 5.18 g of fiber, 3.55 g of fat, and 8.14 g of protein (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168917\/nutrients\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). Meanwhile, quinoa is a plant-based protein source with loads of protein-rich flavors to enjoy on a low-carb diet or a generally healthy, balanced diet.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Wild_Rice_Low-Carb\"><\/span><b>Is Wild Rice Low-Carb?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Wild rice is a low-carb rice cooker grain replacement idea originating from grasses from the<\/span><i><span style=\"font-weight: 400;\"> Zizania<\/span><\/i><span style=\"font-weight: 400;\"> plant genus. However, this delicious alternative only has 31.95 g of net carbs, 2.95 g of fiber, 0.55 g of fat, and 6.54 g of protein per cooked cup (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168897\/nutrients\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_carb_rice\">Our app will help you restructure your habits<\/a>, remold your life and crank up your fitness results!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Good_Carb_to_Replace_Rice_Our_Top_Alternatives\"><\/span><b>What Is a Good Carb to Replace Rice? Our Top Alternatives!<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The top five <a href=\"https:\/\/betterme.world\/articles\/healthy-rice\/\">healthy rice<\/a> alternatives for a low-carb diet only touched the surface. Let\u2019s show you how many low-carb rice alternatives exist. Remember to enjoy each substitute in moderation and balance it with enough protein, healthy fat, and fiber for healthier low-carb meals.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Broccoli_Rice_Low-Carb\"><\/span><b>Is Broccoli Rice Low-Carb?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Broccoli rice is one of the greatest alternatives to regular rice. An 85-gram portion of cooked broccoli rice has 1 g of net carbs, 3 g of fiber, 0 g of fat, and 3 g of protein (<\/span><a href=\"https:\/\/www.nutritionvalue.org\/Broccoli_rice_by_EAT_SMART_693912_nutritional_value.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The protein, carb, and fiber balance is one of the best rice substitutes you can enjoy on even the lowest-carb diets.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Cabbage_Rice_Low-Carb\"><\/span><b>Is Cabbage Rice Low-Carb?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fortunately, cabbage is good for more than a side veggie. You can make cabbage rice to substitute the high-carb regular rice. A 100-gram portion of cooked cabbage without salt has 3.61 g of net carbs, 1.9 g of fiber, 0.06 g of fat, and 1.27 g of protein (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169976\/nutrients\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Carrot_Rice_Low-Carb\"><\/span><b>Is Carrot Rice Low-Carb?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Carrot rice sounds insane, but you can thinly slice carrots in a Julienne style to replace rice as a lower-carb staple. A 100-gram portion of cooked and unsalted carrots has 5.22 g of net carbs, 3 g of fiber, 0.18 g of fat, and 0.76 g of protein (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170394\/nutrients\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). The protein is low. So, add a protein-rich addition to the meal.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Cauliflower_Rice_Low-Carb\"><\/span><b>Is Cauliflower Rice Low-Carb?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cauliflower rice is a popular substitute for regular rice on low-carb diets. A 100-gram serving of cooked and unsalted cauliflower has 1.81 g of net carbs, 2.3 g of fiber, 0.45 g of fat, and 1.84 g of protein (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170397\/nutrients\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Increase the protein with a piece of lean meat when eating cauliflower rice.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Rutabaga_Rice_Low-Carb\"><\/span><b>Is Rutabaga Rice Low-Carb?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rutabagas are gaining popularity among low-carb enthusiasts. Meanwhile, a cup of cooked and unsalted rutabaga has 8.9 g of net carbs, 3 g of fiber, 0.3 g of fat, and 1.6 g of protein (<\/span><a href=\"https:\/\/www.nutritionix.com\/i\/usda\/rutabagas-cooked-boiled-drained-without-salt-1-cup-cubes\/513fceb575b8dbbc210016cc\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Rutabaga rice is another excellent low-carb rice substitute originating from plants.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Shirataki_Rice_Low-Carb\"><\/span><b>Is Shirataki Rice Low-Carb?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Shirataki rice or miracle rice has low carbs, but the taste and texture takes some getting used to. However, once you do, 3 oz of cooked Shirataki rice has 1 g net of carbs, 2 g of fiber, 0 g of fat, and 0 g of protein (<\/span><a href=\"https:\/\/www.nutritionix.com\/i\/miracle-rice\/shirataki-rice\/54072bea1701ffb9576b7548\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Add a rich protein source to Shirataki noodles before eating them as a rice substitute.\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/healthy-rice\/\"><i>3 Healthy Rice Recipes for Weight Loss<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Spaghetti_Squash_Low-Carb\"><\/span><b>Is Spaghetti Squash Low-Carb?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vegetable-based substitutes for low-carb rice are plentiful and delicious. The USDA shows a cup of cooked spaghetti squash has 7.53 g of net carbs, 2.17 g of fiber, 4.32 g of fat, and 1.01 g of protein (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1103590\/nutrients\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). Spaghetti squash is a tasty alternative to rice on the side of a protein-rich meal.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Zucchini_Rice_Low-Carb\"><\/span><b>Is Zucchini Rice Low-Carb?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another low-carb rice substitute (not cauliflower) is zucchini rice. The USDA suggests a cup of skin-on, cooked, and unsalted zucchini has 3.04 g of net carbs, 1.8 g of fiber, 0.65 g of fat, and 2.05 g of protein (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169292\/nutrients\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">). Plant-based rice alternatives make the most delectable options.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"For_more_rice-related_curiosity\"><\/span><b>For more rice-related curiosity:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/chicken-and-rice-diet\/\"><span style=\"font-weight: 400;\">Chicken and rice diet<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/healthy-rice\/\"><span style=\"font-weight: 400;\">Healthy rice<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/types-of-rice\/\"><span style=\"font-weight: 400;\">Types of rice<\/span><\/a><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_carb_rice\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/101.png\" alt=\"low carb rice\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Which_Rice_Is_the_Best_for_Weight_Loss\"><\/span><strong>Which Rice Is the Best for Weight Loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">High-fiber, high-protein rice helps weight loss because the essential nutrients keep you full and slow the absorption of carbohydrates (<\/span><a href=\"https:\/\/www.joslin.org\/patient-care\/diabetes-education\/diabetes-learning-center\/carbs-protein-and-fats-their-effect#:~:text=Because%20the%20combination%20of%20fiber,their%20absorption%20into%20the%20blood.\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). My Community Health Network reports that protein and fiber are instrumental to weight loss (<\/span><a href=\"https:\/\/mychn.org\/fiber-and-protein\/#:~:text=A%20study%20showed%20that%20participants,bones%2C%20cartilage%2C%20and%20skin.\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Ultimately, the substitute highest in protein and fiber compared of the vegetable-based alternatives is broccoli rice, but lentils are very high in protein and fiber if they work as a substitute for your dish (<\/span><a href=\"https:\/\/www.nutritionvalue.org\/Broccoli_rice_by_EAT_SMART_693912_nutritional_value.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Basmati_Rice_the_Healthiest\"><\/span><strong>Is Basmati Rice the Healthiest?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">WebMD states that Basmati rice is nutrient-rich, with thiamine, vitamin B6, folate, magnesium, iron, copper, phosphorus, and zinc (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/health-benefits-basmati-rice\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). However, it has a similar nutrient content to other types of rice, and they are all similarly healthy.\u00a0\u00a0\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Basmati_or_Jasmine_Rice_Healthier\"><\/span><strong>Is Basmati or Jasmine Rice Healthier?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">All types of rice, including basmati and jasmine, have similar nutrient contents and are similarly healthy. The brown versions of each type have slightly more fiber than the white versions (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/health-benefits-basmati-rice\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/jasmine-rice-vs-white-rice\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_Rice_Has_the_Least_Starch\"><\/span><strong>Which Rice Has the Least Starch?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">All types of rice are high in starch, some of which is resistant starch, a type of starch that is known for passing through without absorption. WebMD says resistant starch is a form of nutrient that acts more like a dietary fiber, which may assist in weight loss (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/what-to-know-resistant-starches\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). The resistant starch content in rice may increase after it has been cooked, cooled and reheated.\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_carb_rice&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_carb_rice\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Low-carb rice alternatives come in two primary forms: substitute grains or vegetable-based replacements. Check the net carbs if you\u2019re on a low-carb diet. Try one of our top five low-carb rice alternatives.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In addition to cauliflower rice, other low-carb rice alternatives can be part of a healthy diet. It\u2019s completely normal to wonder how many carbs you have in a serving of white rice. Whether you are watching your carb or calorie intake, low-carb rice substitutions can have a place in your healthy balanced diet. Fortunately, low-carb [&hellip;]<\/p>\n","protected":false},"author":54,"featured_media":59565,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[131,74],"tags":[],"coauthors":[178,87],"class_list":["post-59564","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","category-meal-ideas"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15 Low-Carb Rice Replacements for a Regular But Healthy Diet - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 LOW CARB RICE \u27a4 substitutes include more than cauliflower rice. Discover our top 5 picks, 9 low-carb rice alternatives, and the top 7 grain replacements today.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"15 Low-Carb Rice Replacements for a Regular But Healthy Diet\" \/>\n<meta property=\"og:description\" content=\"\u2605 LOW CARB RICE \u27a4 substitutes include more than cauliflower rice. Discover our top 5 picks, 9 low-carb rice alternatives, and the top 7 grain replacements today.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-03-16T13:46:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/shutterstock_1724872723-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Caroline Lambert, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Caroline Lambert, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/\"},\"author\":{\"name\":\"Caroline Lambert\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/89d78f2cbcc3157b9392ef450de6ad9d\"},\"headline\":\"15 Low-Carb Rice Replacements for a Regular But Healthy Diet\",\"dateModified\":\"2024-03-16T13:46:51+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/\"},\"wordCount\":2029,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/shutterstock_1724872723-scaled.jpg\",\"articleSection\":[\"Healthy Eating\",\"Meal Ideas\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">In addition to cauliflower rice, other low-carb rice alternatives can be part of a healthy diet. It\u2019s completely normal to wonder how many carbs you have in a serving of white rice. Whether you are watching your carb or calorie intake, low-carb rice substitutions can have a place in your healthy <a href=\\\"https:\/\/betterme.world\/articles\/balanced-diet\/\\\">balanced diet<\/a>.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_carb_rice\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Fortunately, low-carb rice alternatives can help prevent blood sugar spikes. This can be useful if you have diabetes or insulin resistance. Knowing how to eat rice, which alternatives to use, and what to eat with your rice can prevent high blood sugar levels. Let\u2019s look into the ideal low-carb rice alternatives and some tips on how to eat rice in a healthy way.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are the Top 5 Healthiest Rice Alternatives?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Low-carb rice alternatives will help you enjoy rice in a healthy diet if you are watching your carbs, including the top five:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Broccoli rice (<\/span><a href=\\\"https:\/\/www.nutritionvalue.org\/Broccoli_rice_by_EAT_SMART_693912_nutritional_value.html\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span sty ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/\",\"name\":\"15 Low-Carb Rice Replacements for a Regular But Healthy Diet - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/shutterstock_1724872723-scaled.jpg\",\"dateModified\":\"2024-03-16T13:46:51+00:00\",\"description\":\"\u2605 LOW CARB RICE \u27a4 substitutes include more than cauliflower rice. 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Unfortunately, the once top school athlete (with provincial colors), struggles with weightloss, exercise, and healthy habits. As a result, Caroline is here to not only share valuable advice from experts and proven studies, but she\u2019s also here to begin her journey with you. Caroline\u2019s greatest downfall is that she has worked remote for 18 years. Now\u2019s the time to find evidence to support her lifestyle changes, sharing them with you. Caroline also has a passion for various nutritional journeys as she loves trying new regimes and cultural differences. She has the determination to change, and she prides herself in helping others through proven methods to lose weight and gain self-control, mentally and physically.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/caroline-lambert-75a29839\"],\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/caroline-whittington\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"15 Low-Carb Rice Replacements for a Regular But Healthy Diet - BetterMe","description":"\u2605 LOW CARB RICE \u27a4 substitutes include more than cauliflower rice. Discover our top 5 picks, 9 low-carb rice alternatives, and the top 7 grain replacements today.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"15 Low-Carb Rice Replacements for a Regular But Healthy Diet","og_description":"\u2605 LOW CARB RICE \u27a4 substitutes include more than cauliflower rice. Discover our top 5 picks, 9 low-carb rice alternatives, and the top 7 grain replacements today.","og_url":"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-03-16T13:46:51+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/shutterstock_1724872723-scaled.jpg","type":"image\/jpeg"}],"author":"Caroline Lambert, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Caroline Lambert, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/"},"author":{"name":"Caroline Lambert","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/89d78f2cbcc3157b9392ef450de6ad9d"},"headline":"15 Low-Carb Rice Replacements for a Regular But Healthy Diet","dateModified":"2024-03-16T13:46:51+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/"},"wordCount":2029,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/shutterstock_1724872723-scaled.jpg","articleSection":["Healthy Eating","Meal Ideas"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">In addition to cauliflower rice, other low-carb rice alternatives can be part of a healthy diet. It\u2019s completely normal to wonder how many carbs you have in a serving of white rice. Whether you are watching your carb or calorie intake, low-carb rice substitutions can have a place in your healthy <a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\">balanced diet<\/a>.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=low_carb_rice\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Fortunately, low-carb rice alternatives can help prevent blood sugar spikes. This can be useful if you have diabetes or insulin resistance. Knowing how to eat rice, which alternatives to use, and what to eat with your rice can prevent high blood sugar levels. Let\u2019s look into the ideal low-carb rice alternatives and some tips on how to eat rice in a healthy way.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are the Top 5 Healthiest Rice Alternatives?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Low-carb rice alternatives will help you enjoy rice in a healthy diet if you are watching your carbs, including the top five:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli rice (<\/span><a href=\"https:\/\/www.nutritionvalue.org\/Broccoli_rice_by_EAT_SMART_693912_nutritional_value.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span sty ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/","url":"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/","name":"15 Low-Carb Rice Replacements for a Regular But Healthy Diet - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/low-carb-rice\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/shutterstock_1724872723-scaled.jpg","dateModified":"2024-03-16T13:46:51+00:00","description":"\u2605 LOW CARB RICE \u27a4 substitutes include more than cauliflower rice. 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She has the determination to change, and she prides herself in helping others through proven methods to lose weight and gain self-control, mentally and physically.","sameAs":["https:\/\/www.linkedin.com\/in\/caroline-lambert-75a29839"],"url":"https:\/\/dev.betterme.world\/articles\/author\/caroline-whittington\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/59564","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/54"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=59564"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/59564\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/59565"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=59564"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=59564"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=59564"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=59564"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}