Rice is a versatile ingredient used in many cuisines around the world. However, when following a ketogenic diet, you need to limit your carbohydrate intake.
This leads many to wonder - is rice powder keto friendly?
What is Rice Powder?
Rice powder refers to rice that has been ground into a fine powder. It can be made from different varieties of rice including white rice, brown rice, and sweet rice.
Rice powder has a very fine, flour-like consistency. Its neutral flavor allows it to be easily incorporated into both savory and sweet recipes.
Some common uses for rice powder include:
- Thickening agent for sauces, gravies, and stews
- Binder and coating for fried foods
- Filler ingredient in gluten-free baking
- Added to smoothies or shakes for creaminess
- Base for rice cereal or rice cakes
Now that we know what rice powder is, let's analyze its nutritional value to determine if it can fit into a ketogenic diet.
Evaluating Rice Powder for Keto
When following a keto diet, you want to choose foods that are low in carbs and high in fat. This combination helps promote ketosis, where your body burns fat rather than carbs for fuel.
Here is the typical nutrient breakdown to aim for on keto:
- Carbs: less than 5-10% of total calories
- Protein: around 20-25% of total calories
- Fat: 70-80% of total calories
So when evaluating rice powder, we want to see if it aligns with these macronutrient goals.
Here is the nutrition information for 100 grams of white rice powder (*):
| Nutrient | Amount |
|---|---|
| Calories | 366 |
| Net Carbs | 77.7g |
| Protein | 5.9g |
| Fat | 1.4g |
As you can see, rice powder is very high in net carbs and low in fat and protein.
Consuming just 100 grams would give you over 77 grams of net carbs. That does not align with keto macros at all.
Key Takeaway: White rice powder has over 77 net carbs per 100 gram serving making it very high carb and not keto friendly.
Brown Rice Powder
Some people believe brown rice is healthier than white rice. Is brown rice powder more keto friendly?
Here is the nutrition data for 100 grams of brown rice powder (*):
| Nutrient | Amount |
|---|---|
| Calories | 360 |
| Net Carbs | 73.5g |
| Protein | 7.5g |
| Fat | 2.8g |
While slightly improved, brown rice powder still contains over 70 net carbs per 100 gram serving. So it is still too high in carbs to fit a ketogenic diet.
Sweet Rice Powder
Sweet rice powder comes from glutinous or “sticky” rice. Here are its macros per 100 grams (*):
| Nutrient | Amount |
|---|---|
| Calories | 361 |
| Net Carbs | 78.3g |
| Protein | 6.8g |
| Fat | 0.5g |
With over 78 net carbs and barely any fat or protein, sweet rice powder is clearly not keto friendly.
Is Any Rice Powder Keto?
Based on the nutritional analysis above, you can see that no variety of rice powder aligns with the typical macronutrient breakdown for keto diets.
All types of rice powder are too high in net carbs and too low in fat and protein to support ketosis. Even in small amounts, the carbs would quickly accumulate and could knock you out of ketosis.
So is rice powder keto? No. No variety of rice powder can be considered keto friendly.
Key Takeaway: White, brown, and sweet rice powder all contain over 70 net carbs per 100 gram serving making them unsuitable for keto diets.
Health Concerns with Rice Powder
In addition to not fitting ketogenic macros, there are some other potential health drawbacks to consider with rice powder.
Blood Sugar Spikes
Since rice powder is high in carbs with little fiber or fat, it causes rapid blood sugar and insulin spikes. These spikes can negatively impact energy levels, hunger cues, and metabolism over time (*; *).
Frequent blood sugar spikes are precisely what keto and low-carb diets aim to avoid. So rice powder's effect on blood sugar is another reason it does not align with keto principles.
Anti-Nutrients
All types of rice contain varying levels of anti-nutrients like phytates and lectins (*). Anti-nutrients can bind to nutrients in foods and impact how well our bodies absorb and utilize them.
While rice does not contain gluten, some researchers believe a lectin found in rice may have similar effects to the problematic compounds in wheat (*).
So people with autoimmune issues, food sensitivities, or gut problems may want to minimize or avoid rice products.
Low-Carb Rice Powder Alternatives
Since rice powder does not fit into a ketogenic diet, what are some good alternatives?
There are a few low-carb options that can mimic the texture and versatility of rice powder:
Cauliflower Rice Powder
Cauliflower rice has become a popular low-carb rice substitute. When ground into a fine powder, it works beautifully as a neutral-flavored thickening agent.
With only 5 grams of net carbs per 100 grams, cauliflower rice powder fits perfectly into keto macros (). It also contains inflammation-fighting nutrients and compounds that support detoxification ().
Coconut Flour
Coconut flour is Made from dried, defatted coconut meat that is finely ground. It has a mild coconut flavor that works well in both sweet and savory dishes.
With 7 grams of net carbs and over 60 grams of fat per 100 gram serving, the macros of coconut flour align nicely with keto goals (*).
It also contains medium chain triglycerides (MCTs), a type of beneficial saturated fats that may support faster weight loss on keto diets (*).
Almond Flour
Almond flour is made from blanched, finely ground almonds. With about 8 grams of net carbs and over 50 grams of fat per 100 grams, it can fit into a keto diet in moderation (*).
Thanks to its high monounsaturated fat content, almond flour offers nutritional benefits like supporting heart health and stabilizing blood sugar (*).
Using Rice Powder Alternatives
When swapping rice powder for low-carb alternatives, keep this tip in mind:
Use less powder at first - Coconut and almond flours absorb more liquid than regular flour. Start with 25-50% less powder and adjust as needed.
Here are some recipes using keto-friendly powder alternatives:
- Keto Chicken Nuggets with Almond Flour
- Keto Coconut Flour Pancakes
- Cauliflower Fried Rice
Key Takeaway: Cauliflower rice powder, coconut flour, and almond flour make good low-carb substitutes for rice powder in keto recipes.
FAQs
Can you have rice powder on keto?
No, rice powder is not keto-friendly. All varieties contain over 70 net carbs per 100 gram serving which does not align with keto macros. Even small amounts could quickly knock you out of ketosis.
Is rice powder low carb?
No. Rice powder has over 70 net carbs per 100 gram serving. That is considered very high carb compared to the under 10% carb intake recommended on ketogenic diets.
What can you use instead of rice powder on keto?
Great alternatives include cauliflower rice powder, coconut flour, and almond flour. They mimic the texture of rice powder while aligning better with keto macros.
Is rice powder the same as rice flour?
Yes. Rice powder and rice flour refer to the same ingredient - rice that has been finely ground into a smooth, flour-like powder. So rice flour is also not keto friendly for the same reasons as rice powder.
Can I use rice powder on keto if it fits my macros?
It's best to avoid rice powder entirely on keto rather than trying to fit it into your macros. In addition to kicking you out of ketosis, it offers little nutritional value and may negatively impact health.
Conclusion
When following a ketogenic diet, rice powder is best avoided altogether. All varieties including white, brown, and sweet rice powder are too carb-heavy and provide inadequate fat and protein to support the state of ketosis.
Potential blood sugar spikes and anti-nutrients in rice powder offer additional reasons to limit intake or find substitutes.
Luckily, alternatives like cauliflower rice powder, coconut flour, and almond flour provide the texture of rice powder without the drawbacks. By swapping rice powder for one of these low-carb options, you can keep your keto diet on track.