For many Australians, rice is a staple food enjoyed daily, but when following a ketogenic diet, traditional rice poses a problem due to its high carbohydrate content. The keto diet requires keeping carbs very low-typically under 50 grams per day-to maintain ketosis, a metabolic state where your body burns fat for fuel instead of glucose. So, can you eat rice on keto? The short answer is: traditional rice is generally off-limits, but there are excellent low-carb rice alternatives available in Australia that let you enjoy rice-like dishes without breaking ketosis.
Why Is Traditional Rice Not Keto-Friendly?
Regular white or brown rice is rich in carbohydrates-about 45 grams of carbs per cup cooked-which far exceeds the daily carb allowance on keto. Eating rice can quickly spike blood sugar and insulin levels, knocking you out of ketosis. For Australians committed to keto, this means avoiding standard rice is essential.
Low-Carb Rice Alternatives Available in Australia
Thankfully, the Australian market offers several keto-friendly rice substitutes that mimic the texture and taste of rice but with significantly fewer carbs:
1. Konjac-Based Low-Carb Rice
Products like Qetoe Low Carb Rice and Yo Keto Low Carb Rice are made primarily from konjac flour and a small amount of rice flour. Konjac is a fibre-rich root vegetable with very low net carbs, making it ideal for keto. These rice alternatives contain up to 60-82% fewer carbs than regular rice, with some packs offering as little as 13.9g of carbs per 100g serving.
- Taste and Texture: These low-carb rices cook and taste very similar to traditional rice, making them perfect for curries, stir-fries, or as a side dish.
- Preparation: Usually, you soak the dry rice in boiling water for 10 minutes or microwave it with water, then drain and serve.
- Benefits: They are gluten-free, low-calorie, and suitable for paleo, vegan, and keto diets.
2. Cauliflower Rice
While not a direct rice substitute, cauliflower rice is a popular whole-food alternative in Australia. It’s made by grating or processing cauliflower into rice-sized pieces and cooking it lightly. It’s very low in carbs and high in fibre and nutrients.
How to Use Low-Carb Rice on Keto
Low-carb rice alternatives can be used just like regular rice in your favourite Aussie meals:
- Serve with keto-friendly curries or stir-fries.
- Use as a base for salads or grain bowls.
- Pair with grilled meats or seafood for a filling meal.
- Incorporate into keto sushi rolls or fried rice recipes.
Where to Buy Keto-Friendly Rice in Australia
- Supermarkets: Some health food sections in major supermarkets like Woolworths and Coles stock low-carb rice options.
- Online Stores: Websites such as Keto Direct, Yo Keto, and Doorstep Organics offer a variety of konjac-based low-carb rice products with delivery across Australia.
- Specialty Health Shops: Many organic and health food stores in cities carry keto-friendly rice alternatives.
Traditional rice is not suitable for a ketogenic diet due to its high carbohydrate content. However, Australians following keto don’t have to miss out on the rice experience. Low-carb rice alternatives made from konjac and cauliflower provide delicious, low-carb options that fit perfectly into a keto lifestyle. These products allow you to enjoy your favourite dishes guilt-free while staying in ketosis.