Is Jasmine Rice Keto-Friendly? Discover the Best Low-Carb Rice Alternatives Now!

Rice is a staple food for many cultures and a comforting presence on half the world’s plates. There’s no end to rice variations: white rice, brown rice, black rice, sushi rice, wild rice, basmati rice, fried rice, stove cooked rice. Some of the different types of rice include white, brown, wild, jasmine, black, and basmati. Basmati and jasmine rice are common side dishes, or even foundations, to a variety of dishes. But what’s the difference between basmati vs jasmine rice? If you’re bored with the same brown or white rice options, jasmine and basmati rice could be a solution! While both are delicious, there are several key differences between jasmine and basmati rice. Jasmine rice is a long-grain variety of “Oryza sativa,” which is otherwise known as Asian rice. Jasmine rice grows in Thailand, Cambodia, Laos, and Vietnam. Jasmine rice is also exported throughout the world! It has a unique aroma, flavor, and texture that distinguishes it from every other type of rice. Available in both white and brown varieties, basmati rice is known for its nutty flavor and pleasant aroma. Compared with other types of rice, basmati is generally lower in arsenic, which is a heavy metal that can harm your health and potentially increase your risk of diabetes. Nutrition-wise, both jasmine and basmati rice are low in fat and provide an excellent protein boost. Jasmine and basmati rice are most commonly sold after the germ and bran have been removed (i.e. Believe it or not, there are more than 40,000 types of rice in the world. Basmati grains are extra long and thin, and some sources say they benefit from soaking in liquid. In contrast, the shorter, wider jasmine rice grains need just a quick rinse to remove excess starch. Both basmati and jasmine rice are fragrant and share the 2-Acetyl-1-pyrroline compound, which gives them a popcorn-like smell. Jasmine and basmati rice are both of the long grain variety, which means they are fluffy when cooked. Here’s an easy cheat sheet: basmati rice is usually boiled and jasmine is best steamed. If you have a rice cooker, it can handle either method of cooking! If you use a rice cooker for basmati rice, after soaking it for 30 minutes, you will need to add slightly less water than your cooker’s instructions indicate. Another option is to add aromatics like saffron, cinnamon, or bay leaves to infuse flavor into your rice! Here are a few favorite recipes to bookmark and try on your next culinary adventure! If you’re looking for a delicious rice that’s ready in 60-seconds, there’s Proper Good’s Rice! Enjoy Golden Lentil Dahl for a fantastic quick curry! With 12 grams of protein, this gluten-free, dairy-free, and plant-based dish is a perfect pair with rice!

However, for those following a ketogenic (keto) diet, traditional rice, including jasmine rice, poses a challenge due to its high carbohydrate content. This article explores whether jasmine rice fits into a keto lifestyle and provides a range of tasty and healthy low-carb alternatives.

Understanding the Keto Diet and Carbohydrates

The idea of ketosis is to induce our bodies to burn fat, especially in the belly, rather than carbohydrates. Keto diets, depending on their strictness, call on us to consume fewer carbs, down to between 20-50g of net carbs per day. By reducing your consumption of net carbs with a low-carb rice substitute, you’ll force your body into this desirable ketogenic state. While the principles of eating fewer net carbs to induce ketosis are based on science, transforming that knowledge into action can be a challenge.

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 (12). The greatest challenge of keeping a ketogenic diet? Making sure that your meals stay fresh and exciting. Living well, as the saying goes, is the best revenge. To take this sweet vengeance, technology can be a big help. Take this quick quiz to check whether a keto diet is right for you. If you find that it is, then you definitely want to explore the Keto Cycle app, the top app for managing and optimizing your keto diet. You’ll get personalized meal plans and keto recipes tailored to your tastes. With it, you’ll never get bored with your keto food choices and low-carb miracle rice substitutes. The app can also connect you with others who share your keto lifestyle. The keto community is full of people who’ve faced similar struggles and successes. Engaging with others on a similar path gives motivation, inspiration, and new ideas for delicious keto recipes.

Is Jasmine Rice Keto-Friendly?

Jasmine rice? Forget it. It may smell aromatic, and it can appeal visually with a variety of pleasing colors, but it’s not at all keto-friendly due to its high carb content. At 36g of carbs per cup, it will cause you to exceed the carb limit needed for ketosis.

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. For comparison, there are:13.8 grams net carbs and 1.3 grams protein per 50 grams of cooked white rice.11.9 grams net carbs and 1.4 grams protein per 50 grams of cooked brown rice.

White rice is the most common kind. It’s also the unhealthiest and least keto-friendly due to its high carb content. Even one portion has too many grams of carbs than you are allotted for the whole day.

Sushi rice is short-grain white rice, sticky and slightly sweet, so named because it’s often the dominant ingredient in sushi rolls and other Japanese dishes. Its carb content is similar to other white rice varieties and, therefore, unsuitable for any keto plan. So seek a low-carb rice alternative instead.

Brown rice is often deemed a healthier alternative to white due to its higher fiber and nutrient content. But brown rice is still nowhere near suitable for the keto diet. Cooked brown rice contains approximately 45g of net carbs, just like white rice. 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 (2).

Basmati, typically included with Indian dishes, is another example that is just as keto-unfriendly as other regular rice, with 46g net carbs per cup. To maintain ketosis, you need to avoid traditional rice varieties, including basmati. Basmati rice isn’t the answer to replacing regular rice on a low-carb diet. It’s high-carb, even though it has other benefits, and is rich in micronutrients, like vitamin B6, folate, and thiamine.

Wild rice, technically a grass rather than a classic rice, has a whopping 120g of carbs per cup, making it totally unacceptable for inclusion in the keto diet. Go wild over other grasses, but not this one.

Eating so many net carbs can bounce us out of ketosis, halting fat-burning and defeating the diet’s purpose. If you are on a ketogenic diet, the starch carbohydrates in cooked white rice will disrupt ketosis (23, 21). Eating white rice will disrupt ketosis if you’re 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.

Low-Carb Rice Alternatives

Who wants to give up dishes like a casserole or a delicious stir-fry? Here are a few excellent low-carb substitutes for rice, with much higher nutritional value. Whether you’re making a burrito bowl or a stir fry, there are plenty of simple, healthy low carb rice substitutes on the market-many of which are in the produce aisle! So if you’re following an Atkins plan or just looking to add more variety and nutrition to your diet, try these three keto or low carb alternatives to rice.

Low-carb rice alternatives come in two primary forms: substitute grains or vegetable-based replacements. Check the net carbs if you’re on a low-carb diet. Store-bought keto rice alternatives are available, including cauliflower, shirataki, and palmini rice. Find them at specialty grocery stores or online. They’re a convenient option for quick and easy low-carb rice substitutes.

Let’s consider some good low-carb rice substitutes. Give these broccoli rice and keto substitutes a try.

Read also: Keto Cauliflower Fried Rice Recipe

Vegetable-Based Alternatives

Vegetable-based substitutes for low-carb rice are plentiful and delicious.

Cauliflower Rice: One of the most popular low-carb substitutes to rice is cauliflower rice - and for good reason. A cruciferous vegetable, cauliflower is a nutritional powerhouse. Cauliflower can help reduce the risk of certain cancers and improve digestion. It’s a strong source of vitamins C and K. A cup of grated cauliflower contains just 5g of carbs. Its texture resembles rice and can be used in dishes like stir-fries or a casserole. Just grate the cauliflower florets, then cook them on a stovetop or in the microwave. Cauliflower rice, sometimes called riced cauliflower, is great for stir-fries, sushi rolls, and even keto-friendly cauliflower fried rice. You can even make a risotto using cauliflower rice. Cauliflower rice is undoubtedly one of the most popular low calorie and low carb rice substitutes thanks to its similar look and texture to white rice. You can also try cabbage rice, broccoli rice, and zucchini rice to similar effect. Look for these veggies already “riced” in the produce section or easily dice them into rice-sized bits yourself with a food processor. Cauliflower rice and other vegetable rice substitutes are a great way to add extra servings of nutrient-dense, foundation vegetables to your meals. 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 (10).
Broccoli Rice: To make broccoli rice, also called riced broccoli, just pulse broccoli florets in a food processor or grate them by hand. It’s a nutrient-dense low-carb rice substitute. The flavor of riced broccoli is a bit stronger than cauliflower 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 (1).
Cabbage Rice: Want a delicious alternative to rice that is super low in carbs and high in nutrients? Try cabbage rice or riced cabbage, as it is sometimes called. Toss the cabbage rice into your food processor or manually shred it into fine pieces, then sauté it in a pan till tender. Besides miracle rice, cabbage rice yields the lowest amount of net carbs on this list, with zero grams of fat and 2 grams of protein per cup. Looking for the perfect option to fill you up and help you feel satiated without going over your macronutrient goals for the day? Perfect in stews or as an alternative to fried rice, riced cabbage is especially delicious when combined with the flavors of India. Fortunately, cabbage is good for more than a side veggie. You can make cabbage rice to substitute the high-carb regular rice.
Mushroom Rice: Love the earthy flavor of mushrooms? Chop your favorite ‘shrooms or grate them in a food processor. Then cook them in a pan with oil or butter till they’re brown and tender and have a rice-like consistency. Mushroom rice pairs well with stroganoff, risotto or as a side dish with your protein. Use a cheese grater for a finer consistency. Mushrooms make for a great keto substitute for rice thanks to their savory, earthy flavor. Sliced white mushrooms have just 2 grams of carbs per cup, but any finely chopped variety will do. Sauté a cup or two of diced mushrooms in a pan with some butter to bring out their rich flavor. You can even combine mushroom rice with other low carb rice alternatives to switch up the flavor and texture of your meals.
Rutabaga Rice: Rutabaga is a root vegetable belonging to the cruciferous family. Rutabaga rice is a perfect option for low-carb diets like keto because of its macronutrients and micronutrients. A perfect substitute for common rice recipes, rutabaga can be used in many dishes. 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 (5).
Spaghetti Squash: 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 (24).
Zucchini Rice: 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 (25).
Carrot Rice: 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 (9). The protein is low.
Butternut Squash Rice: Not only is butternut squash a delicious addition to any meal, but it makes a pretty great low-carb rice alternative as well. At 21 grams of carbohydrates per serving, butternut squash may be cutting it close to your daily limit if you’re following a ketogenic diet, but the nutritional benefits make up for it. During the fall and winter, you can find butternut squash at most grocery stores and farmers markets. Butternut squash rice is the perfect substitute in comfort meals like casseroles and baked rice recipes. If you don’t have a food processor, you could also use a cheese grater.

Substitute Grains

Shirataki Rice: Shirataki rice was coined miracle rice for good reason. Yes, you read that correctly. This rice has no calories. It’s made up of soluble fiber and helps with many functions including better digestion and improved cholesterol[*]. Try substituting miracle rice in a stir-fry or pilaf recipe. Shirataki konjac rice, or shirataki noodles, made from the fiber-rich konjac root, is a low-cal, low-carb, gluten-free alternative to traditional rice that boasts abundant health benefits. With virtually zero calories and carbs, konjac rice is a fantastic option for those following a ketogenic or low-carb diet. Shirataki rice is referred to as “miracle rice” for good reason. Made from konjac root-an herb grown in parts of Asia-shirataki rice and noodles are not only free from calories, soy, and gluten, it typically contains between 1 and 3 grams of carbs per serving. Miracle rice is also a rich source of fiber, an important nutrient for any healthy diet. Plus, you can use it in any recipe that calls for shirataki noodles for a change of pace and texture, like the ones below. 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 (6).
Palmini Rice: Hearts of palm, the tender inner cores of certain palm trees, are a nutritious and versatile ingredient. They are low in calories and carbohydrates, with a mere 3-4g of carbs per 100g serving. Rich in dietary fiber, hearts of palm support digestion and gut health while providing essential nutrients like potassium, vitamin C, iron, phosphorus, and calcium. Palmini rice is derived from this superplant, with a mild flavor and a slightly crunchy rice-like texture throughout. It tastes especially good in pilaf, curry, and jambalaya. Try it with coconut oil.

Other Low-Carb Options (Use in Moderation)

The next few low carb rice alternatives aren’t compatible with a strict keto diet. However, if you’re on a flexible keto diet or living a low carb lifestyle, you have more options. While similar in net carbs, brown rice-plus the following options-have more protein per serving than white rice, making it a great swap that will still keep you on track to your goals. (Just be sure to track your net carbs with the free Atkins app.) Some rice alternatives have too many net carbs to enjoy on ketogenic and other very low-carb diets.

Lentils: Small and absorbent, lentils are an excellent low carb rice substitute and easily sprinkled in salads or used as a base where you would typically have served a dish over rice. Not only are these versatile legumes high in protein, they’ll also give your diet a boost of iron, potassium, fiber, folate, and other super nutrients. 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 (16). Cooked lentils are a high-protein, low-carb rice alternative with additional nutrients like calcium, potassium, and folate.
Wild Rice: Although it has the same shape as rice, wild rice is actually a type of grass. It makes for a great low carb rice substitute because it has a similar texture to rice, but has fewer calories and about 40 percent more protein than brown rice. It’s also considered a complete protein because it contains all nine essential amino acids. Not to mention, it’s high in fiber, potassium, zinc, magnesium, and antioxidants. Wild rice’s nutty, earthy taste will add some interest to any meal, but we especially love it in casseroles, soups, and salads. Make big batches at a time and keep leftovers frozen for quick use in future recipes.
Quinoa: Quinoa is a great gluten-free, high-protein and high-fiber low carb rice substitute. Technically a seed, it has a grain-like taste and texture perfect for occasionally swapping places with rice. 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 (22).
Bulgur: 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 (3).
Couscous: 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 (11).
Farro: WebMD recommends Farro as a nutrient-dense, low-carb rice alternative (13).
Whole-Wheat Orzo: Whole-wheat orzo has the top end of net carbs to consider in moderation on a low-carb diet. If you’re 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.

How to Enjoy Rice on a Low-Carb Diet (If You Must)

Eating rice on a low-carb diet isn’t straightforward. Discover the low-carb rice secrets to enjoy the staple on a low-carb diet. Knowing how to eat rice, which alternatives to use, and what to eat with your rice can prevent high blood sugar levels. Fortunately, low-carb rice alternatives can help prevent blood sugar spikes. This can be useful if you have diabetes or insulin resistance.

However, most people avoid or limit white rice on a low-carb diet. 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 (23). White rice has far too much carbohydrates, too little protein, and almost no fiber. Removing the fiber content lets you see the true nature of possible starch and sugar in rice alternatives.

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 (8). Balance is the key to eating rice on a healthy or low-carb diet. Starch vs. The Joslin Diabetes Center also talks about the three different kinds of carbohydrates (8). A cup of white rice may only contain less than a gram of sugar, one type of carb (23).

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. 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.

Navigating Restaurants on a Keto Diet

If you find yourself in a restaurant that lacks keto-friendly low-carb rice substitutes, you can still navigate the menu and maintain your keto diet. These days, restaurants are a lot more receptive to requests for low-carb rice alternatives.

Request a vegetable side: Many restaurants offer side dishes like steamed or sautéed vegetables.
Choose protein-focused dishes: Opt for dishes that emphasize proteins, like grilled or baked meats, poultry, or fish, to get those essential amino acids.
Go for a salad: Choose one with a variety of non-starchy vegetables, protein, and healthy fats.
BYOC (Bring Your Own Cauliflower): If you know in advance that the restaurant doesn’t offer a keto rice substitute, bring pre-made cauliflower rice to add. While this may not always be practical, and your meal partners may snicker, it’s better than nothing.

Conclusion

While jasmine rice is not keto-friendly due to its high carbohydrate content, numerous delicious and nutritious low-carb alternatives can satisfy your cravings without disrupting ketosis. Embrace options like cauliflower rice, shirataki rice, and other vegetable-based substitutes to enjoy your favorite rice-based dishes while staying true to your keto goals.

This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content.

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