If you’re on a low-carb diet, you may be wondering how many carbs are in rice. Rice is a popular food choice for people on low-carb diets because it’s relatively low in carbs. In this blog post, we’ll take a look at the carb content of white, brown, and basmati rice. We’ll also discuss some tips for reducing the carb content of rice. So whether you’re looking for the lowest-carb rice or just want to know more about carbs in rice, read on!

What is low-carb rice?

As the name suggests cauliflower rice is rice that’s lower in carbs than regular rice For the most part most people consume regular (white) rice when they fill up their plates This type of rice has a glycemic index of 70 to 100 which means it’s high in carbs and can raise your blood sugar quickly If you are on a keto diet shirataki rice can be a keto substitute for regular rice as it contains only 1 gram of carb per serving We’ll take a look at this in more detail shortly.

By contrast, low-carb rice comes in at 55 or fewer grams of carbs per serving. For example, you can find brown rice that has a GI of only 40 and black rice that has a GI of around 50.

Low carb cauliflower rice is generally considered to be the best type of rice substitute for people on a low carb diet However even with cauliflower rice one portion can still contain more than 15 grams of net carbs which is why it’s important to measure carefully when you prepare it at home If you want a keto substitute for rice that is almost zero carb you can try shirataki rice or konjac rice made from konjac root instead.

What rice is Keto friendly?

There is still a lot of confusion about which types of rice are Keto friendly and which aren’t The truth is that it’s not just the GI rating of rice that determines whether it’s low in carbs or high in carbs The type and variety also contribute to the carb content and the extent to which basmati rice has been milled (more on this shortly) Shirataki rice is a great keto substitute and can be easily processed using a food processor to make side dishes such as broccoli rice or cabbage rice.

As a general rule, brown and black rice are lower in carbs than white rice. So if you’re on a low-carb diet or doing the Keto diet, brown or black rice is the best choice.

Is brown rice low-carb?

Brown rice is sometimes thought to be low carb simply because it has a lower glycemic index than white rice However the majority of brown rice isn’t milled until after cooking This process can significantly increase its carb content and change the way it affects blood sugar levels Cauliflower rice can be a great rice substitute for low carb and keto recipes and can be made easily with a food processor Another great keto substitute for rice is shirataki rice made with konjac root also known as miracle rice that can help reduce carb intake of people with type 2 diabetes and can be used as a side dish or in a marinade.

​In addition, there are some varieties of brown rice that are milled at high temperatures and there may be some distinctions between those and non-milled varieties of brown rice.

Is Basmati rice a low-carb rice?

Basmati rice is a type of long grain rice It’s best known for its distinctive nutty flavor and fragrance Basmati rice is slightly less starchy than other types of long grain varieties of rice which means it’s lower in carbs and is a great side dish for the keto diet On the other hand the starch absorbs more water so you get more cooked volume Cauliflower rice is a great keto substitute for ricedue to its low carb content and health benefits.

Does boiling rice reduce carbs?

Boiling basmati rice before eating can reduce its carb content although the amount it reduces isn’t guaranteed The reason is that some of the starch in rice is gelatinized during frying or boiling and doesn’t absorb water So although a portion of shirataki rice might look like it contains less starch than basmati it makes up a bigger part of the portion and could therefore be lower in net carbs The opposite may also happen.

Can you wash carbs off of rice?

Basmati rice doesn’t absorb as much water when washed in the bowl with water This means that even if a portion of rice looks like it has more starch than there is the amount of starch might be lower after washing it Basmati rice can be a great side dish for those who are looking for a keto substitute with low carb intake.

The Best Low-Carb Rice Alternatives

If you’re following a low-carb diet, these rice alternatives are a good substitute. They have fewer carbs than rice and are also high in fiber.

Quinoa

This is perhaps the most popular alternative to rice which is why quinoa a rice substitute has become associated with low carb diets Quinoa has a very high fiber content which means it can keep you feeling full for longer It also contains B complex vitamins iron magnesium and zinc.

Cook quinoa the same way you would basmati rice until after it’s done Then you can fluff it with a fork by popping it in your mouth or rubbing it between your palms to release the starch Fluffy grains are crispy and light making them a great side dish!

Risotto made from quinoa is one of the most delicious ways to use this nutty grain. It’s not recommended for people who have an intolerance or allergy to barley and wheat.

Bulgur

This is a preparation of wheat that has been partially milled (after cooking) It can be used in place of rice to make pilaf so instead of basmati rice you can cook bulgur for quinoa and it acts as a substitute for barley in risotto.

Bulgur has a nutty flavor and a creamy texture that gives it an appealing taste, even though it’s considered to be bland by some, because it tastes best when cooked with flavorful ingredients.

Buckwheat

Buckwheat is a rice substitute which is why it’s often associated with low carb diets Buckwheat has a distinctive flavor and is described as nutty In fact buckwheat is also known as Kasha which means roasted It’s a versatile ingredient that can be used as a side dish or substituted for basmati rice in risotto Buckwheat has lots of fiber and B vitamins making it a great carb intake option for those in ketosis or with type 2 diabetes.

Finger Millet

This is a type of cereal grain that comes from the grass genus It is used to make porridge a dish made by boiling grains along with milk and adding beaten egg whites Finger Millet has a nutty flavor that can be used in pilaf and risotto It is also a great rice substitute for keto recipes with its low carb and net carbs contributing to weight loss and ketosis while providing health benefits Additionally it can be used as a side dish or mixed with lentils.

Arborio Rice (White)

Arborio rice has the highest starch content of all kinds of white rice which makes it the most popular among low carb dieters Arborio rice is used for making risotto and can be cooked in a similar way to the way you prepare white rice The key thing to remember is that Arborio rice tends to absorb liquid more slowly than other varieties which means you need to add more liquid than you would when cooking other kinds of white rice However if you’re on a keto diet you may want to consider shirataki rice as a keto substitute to reduce net carbs and promote weight loss.

According to the USDA Nutrient Database, one cup of cooked Arborio Rice contains about 42 grams of carbs and 2 grams of fiber.

Conclusion

So which is the best rice substitute for a low carb diet? We’ve reviewed all the main types of white rice as well as alternatives like quinoa bulgur and buckwheat After reading further down you’ll see that brown and black rice are also high in fiber protein and other nutrients And they remain great substitutes for white rice if you’re doing a low carb diet Another good option is shirataki rice a keto substitute made from konjac root that is low in carb intake and high in antioxidant that can be used as a side dish or in a marinade with ghee and lentils.