Can You Have Rice On A Low Carb Diet
10 rice alternatives to try if you want to cut down on carbs
Though there's nothing wrong with healthy carbohydrates in moderation, with the popularity of low-carb and keto diets, some people might like to swap out high-carb items in their diet for other options.
Rice is a classic side dish and comfort food and has a place in a healthy diet, but it's definitely high in carbs. A single cup of cooked rice has 37 grams of carbohydrates, according to the USDA.
Here are some low-carb alternatives to rice that are healthy, delicious, and won't leave your stomach growling.
1. Rutabaga rice is a low-carb rice alternative you probably haven't tried.
Rutabaga is a root vegetable that is sometimes used as a low-carb alternative to potatoes, but it's an equally good substitute for rice.
According to Self Nutrition Data, this veggie has just nine grams of net carbohydrates per cup, along with two grams of protein and plenty of vitamins. Opting for rutabaga rice is a good way to make sure you're staying under your carb limit while maximizing your nutrient intake.
2. Cauliflower rice is a nearly perfect dupe for normal rice.
It's white, it's fluffy, and looks just like rice if you squint. Cauliflower rice is a simple and tasty way to swap out grains for veggies. A single cup of cauliflower rice has just four grams of carbs, compared to 37 grams of carbs in regular rice.
You can use cauliflower rice pretty much the same way you'd use regular rice: employ it as a base for stews, stuff it into taco shells, or serve it by itself with a bit of butter and salt.
3. Shirataki rice is also known as "miracle rice."
Shirataki rice is made with flour prepared from the root of the konnyaku plant. The miraculous part is that this rice actually only has 10 calories and just one net carb per three ounce serving, according to Eat This Much.
How is this possible? Shirataki rice is composed entirely of soluble fiber, which can aid digestion and help you feel full. Try substituting it for pilaf rice or putting it in a stew instead of barley or brown rice.
5. Spiralized zucchini is a quick and colorful low-carb option.
If you don't already have a spiralizer, you're missing out. Munching on delicate strands of zucchini in place of starchy foods like pasta or rice makes staying low-carb easy and nutritious. A cup of spiralized zucchini will only set you back about four carbs , according to Nutritionix.
Though they can be tasty by themselves in a cold dish like salad, you'll definitely want to pair these "zoodles" with a topping like a hearty tomato sauce or some olive oil and salt if you're using them as a substitute for warm rice.
6. Spaghetti squash has a startlingly hearty taste without the carbs.
You've probably heard of spaghetti squash, but did you know the USDA says that one cup of the stuff has just seven carbs ? It's the perfect substitute when you're craving something warm and hearty like rice.
In case you're wondering, you don't have to put spaghetti squash through any fancy machine to make it from those lovely strands. Simply halve the squash, roast it, and drag a fork through the cooked flesh. The strands appear as if by magic.
7. Cabbage rice sounds strange, but you should give in a chance.
Though this vegetable "rice" doesn't have the same starchy consistency as regular rice, you'll quickly learn to like its fluffy texture and subtle flavor. Plus, one cup of cabbage rice has just 12 grams of carbohydrates, according to the USDA.
Season it just as you would regular rice. It's especially good with Asian-inspired cuisine or paired with lighter sauces.
8. Halloumi fries are the perfect low-carb swap when you feel like something salty.
If you usually douse your rice in soy sauce or pair it with a salty main, halloumi fries are the perfect low-carb substitute. This Mediterranean sheep's milk cheese doesn't resemble rice, but it hits the spot when you want something that feels equally indulgent and satisfying. Even better, the USDA reports that halloumi has zero carbs.
To keep these fries low-carb, cut a block of halloumi into slices and cook them in a pan with a splash of olive oil until they're golden brown. You can also roll the halloumi in flour and fry the slices, but this will raise the carbohydrate count.
9. Opt for mushrooms for a savory, umami alternative to rice.
At just two grams of carbohydrates per cup of the sliced white variety, the USDA confirms that mushrooms are an incredibly low-carb option for those looking to swap out rice.
Though cooked mushrooms will lose a lot of their water weight and thus decrease in volume, they're still a great low-carb and low-calorie option for those watching their macronutrients. Sauté a cup or two in a pan with a pat of butter to bring out their rich, umami flavor.
10. Sauerkraut is a tangy swap for rice.
If you're looking for something to add to your burrito or pair with your veggies, this fermented cabbage snack is a surprisingly good option. It has just six grams of carbs per cup, according to the USDA.
Though you probably won't want to eat it by the spoonful like you would rice, it's a fantastic way to inject a bit of flavor into traditionally rice-heavy dishes like stir-fry, tacos, and sushi. It also can be used to liven up low-carb sides like grated rutabaga or cauliflower rice.
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Can You Have Rice On A Low Carb Diet
Source: https://www.insider.com/low-carb-rice-alternatives-2018-9
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