Is brown rice keto?

In this brief guide, we will answer the query, “Is brown rice keto?” We will also discuss whether white rice is keto, the amount of rice you can eat on keto, and the ketogenic diet in general.

Is brown rice keto?

No, brown rice is not keto as they are high in carbs and low in fats. This is just the opposite of the macronutrient requirements of the keto diet, which does not qualify brown rice as keto friendly.

For keto, the ideal macronutrient ratio is 70% fat, 20-25% protein, and 5-10% carbs. This indicates that the foods in your diet should be low in carbohydrates and high in fat. However, brown rice does not follow that formula.

Brown rice should be avoided on keto because it is high in carbohydrates. 100 g serving of brown rice provides about 23.98g of net carbs. To stay in ketosis, it is recommended to limit your net carb consumption to 20g – 30g per day. Even if you consume grains, look for low-carb alternatives.

Is white rice keto?

No, white rice is not keto because they are high in carbs and low in fats. It is an even worse choice than brown rice as its glycemic index is higher among all the rice types. It is a carbohydrate bomb that can mess up your entire diet plan, so avoid white rice during the keto diet at all costs.

Even small amounts of rice can knock low-carb beginners out of ketosis. As a result, the processed grain, which is low in fiber, rapidly raises blood sugar levels to unprecedented levels.

How much rice can I eat on keto?

The Keto diet is different for every individual, different factors should be considered while choosing an appropriate keto diet for yourself. Small amounts of rice can be incorporated into your diet without exiting ketosis, however, monitoring the total carbohydrate intake is a part of it.

If you follow a keto diet aiming for 0 g of carbs per day, there’s no place for rice as even the slightest amount of rice can mess up your keto diet. Likewise, if you aim for 20g of carbs per day, you can have about a half cup of one serving of rice once per day. 

Some keto dieters can even consume 50g of carbs per day while remaining in ketosis. If you’re lucky enough, even a full cup of rice regularly won’t affect your keto. On average, to stay in ketosis, most people consume 20g of carbs or less per day.

However, it has to be noted that before you start a keto diet it is essential to consult a dietician to determine an appropriate diet for you. This way you’ll know what works for you and what won’t.

What exactly is a ketogenic diet?

The ketogenic diet consists of very low-carb and high-fat food ingredients. Lowering carbohydrate consumption drastically and replacing it with fat is an important part of a ketogenic diet. When you restrict the consumption of carbohydrates, your body enters a metabolic state known as ketosis.

This causes your body to become extremely efficient at burning fat for energy. It also converts fat to ketones in the liver, which can provide energy to the brain. It happens when you drastically reduce your carbohydrate intake, limiting your body’s glucose supply which is the primary source of energy for the cells.

The most effective way of entering ketosis is by following a ketogenic diet. You should limit your carbohydrate consumption to 20 to 50 grams per day and focus on foods that are rich in fats. Some of the ingredients that are rich in fats include meat, fish, eggs, nuts, and healthy oils. Try to incorporate these fats into your diet.

Limiting your protein intake is just as important to maintaining your ketosis. This has a lot to do with the fact that protein can be converted into glucose in large quantities, which may slow your transition into ketosis. 

Furthermore, you may try intermittent fasting to enter ketosis faster. You can achieve ketosis by limiting your consumption of food to around 8 hours per day and not eating anything for the remaining 16 hours. Overall keto diet not only helps you to reduce weight but also offers several health benefits.


In this brief guide, we have answered the query, “Is brown rice keto?” We have also discussed whether white rice is keto, the amount of rice you can eat on keto, and the ketogenic diet in general.


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