Rice cakes are famous for their fluffy, cake-like texture and sweet flavor. You can find rice cakes easily in most grocery stores. But are rice cakes keto?
Yes, rice cakes can be considered keto-friendly to some extent, but they are not the most ideal choice for a strict ketogenic diet. Rice cakes are made from puffed rice, which is high in carbohydrates and can impact ketosis. One standard-sized plain rice cake typically contains around 7-8 grams of net carbs.
So, whatever you love to eat, you don't have to let go of it because chances are you will find a keto friendly option for all your favorite foods. If you love eating rice cakes, but you are on keto, you've come to the right place.
Let's discuss what rice cakes are, their nutritional value, and whether they’re good for a keto diet or not.
What are Rice Cakes?
Rice cakes are a crunchy and chewy snack made by mixing cooked white rice, eggs, and seasoning. Many restaurants sell rice cakes as appetizers or side dishes. It’s extremely popular in Asia and can be served as a dessert as well.
Rice cakes come in a variety of flavors, such as vanilla, chocolate, cheese, and fruit, or savory like beef and cheese. They come in different forms, such as thick flat round wafers called “chop suey cakes” that are commonly used in Asian recipes.
Pan-fried rice cakes are made by placing a small amount of batter on a hot skillet and turning it over to cook the other side until it is golden brown. Another common variety is called idiyappam, which is a crispy wafer-like rice cake that is served with curry or coconut chutney.
All rice cakes can be served hot or cold and have a number of health benefits that make them a popular snack food. Now that you have a basic understanding of rice cakes, let's take a look at whether are rice cakes keto friendly or not.
Are Rice Cakes Keto Friendly?
Eating rice cakes is a healthy and convenient way to get the energy and nutrition you need when you’re on the go. They’re light and low in calories, which makes them a perfect snack any time of the day.
A serving of rice cakes contains about 60 calories and provides your body with plenty of energy to last you throughout the day. Eating rice cakes has a lot of health benefits as well. It’s rich in vitamins and minerals and also contains dietary fiber, which helps with constipation and makes you feel full for longer, preventing cravings between meals.
It also helps lower your cholesterol and prevents heart disease. Additionally, it helps you maintain a healthy weight and lowers your risk of obesity and other diseases like diabetes. Rice cakes can also boost collagen production and make bones stronger.
Finally, it acts as an anti-inflammatory agent that helps reduce inflammation caused by arthritis and other inflammatory diseases.
Rice cakes are vegan-friendly, kosher, gluten-free, non-GMO, and do not contain any artificial preservatives or additives. They’re suitable for people with various dietary needs and make a great healthy snack for kids as well.
They can be eaten plain or served with a sauce of your choice. They’re a popular choice amongst fitness enthusiasts and athletes as they’re light and easy to consume.
However, while they are perfectly healthy and a delicious alternative to cookies and potato chips, which are loaded with sugar and carbohydrates that can spike blood sugar and lead to weight gain, rice cakes may not be the most keto-friendly food option.
Rice cakes contain lots of carbs and high amounts of sugar. They’re a grain-based food and should be avoided on a keto diet. When eating rice cakes on a keto diet, you should stick to those made with brown rice instead of white rice, as they have fewer carbs and are healthier for you.
You should also look for unsweetened varieties as they will be lower in calories and can help you stay fit and maintain a healthy weight. There are a wide variety of rice cakes at your local grocery store, but be sure to read the labels carefully before you buy them.
There are many brands of rice cakes available, so be sure to choose a brand that is low-carb and does not contain any added sugars or unhealthy ingredients.
Should you include Rice Cakes in your Keto Diet?
Rice cakes can be eaten on a keto diet, but they’re not the most keto-friendly food option. They’re high in carbs and low in sugar, so they aren’t the best choice for people following a low-carb diet.
If you really want to add rice cakes to your keto diet, then you can eat them as a treat every now and then in place of cookies or chips. And on the days you eat rice cakes, make sure you reduce your carb intake from other foods so you don't exceed your daily carb intake.
The daily recommended carb intake on keto is less than 50 grams. There are 35 calories and 7.3 grams of carbohydrates in a single serving of rice cake.
Eating one or two rice cakes will not kick you out of ketosis, but eating more than that will lead to increased insulin levels and may lead to weight gain as well.
If you do end up deciding to add rice cakes to your meal schedule, because of their health benefits or because of their taste, make sure you don't have rice cakes more than a few times per week.
Alternatives to Rice Cakes?
If you are looking to lose weight and stay fit, then you should avoid rice cakes and instead opt for other low-carb snacks such as nuts, seeds, or boiled eggs.
You can also make healthy snacks such as spinach with avocado or almond butter and apple slices to satisfy your hunger between meals. Some other alternatives to rice cake on keto are kale chips, brussels sprouts, avocados, cheddar cheese, and nuts.
There are a lot of recommended snacks that you can munch on while you are on keto. You can eat pretty much anything you want as long as it is low in carbs and sugar, like cheese, salmon, shrimp, meat, eggs, veggies, fruits, yogurt, milk, and much more.
These foods are healthy, contain no preservatives, and will help you stay full for longer, so you don't end up eating unhealthy junk foods. If you’re having trouble sticking to your diet and making adjustments to your food choices while following keto, try setting yourself up for success by stocking up on some of the recommended snacks so you can eat healthily.
You can also try recipes like no-bake keto brownies or cheesecake, which are super yummy and easy to make at home. Also, make sure you practice portion control and always keep track of the number of calories you are consuming on a daily basis.
We recommend using a calorie calculator to keep track of all the calories you consume in a day. By doing this, you will be able to make sure that you are not overeating on any particular day and that you are sticking to your daily calorie intake goal.
Rice cakes are a traditional food in Japan and are made with rice flour. They are also known as “omusubi” and are eaten wrapped in seaweed. Rice cakes can be eaten on their own as a snack or as a side dish with a meal.
They are an incredibly popular snack food in many parts of the world as well. It’s very easy and convenient to eat and can be either enjoyed on their own or paired with various condiments and spices.
Rice cake can be a keto-friendly food if you plan your meals very carefully. But because it has a lot of carbs and sugar in it, you should only eat it a few times a week, or better to avoid it altogether.
There are a lot of keto-friendly versions of rice cakes, like the ones made with brown rice and natural sweeteners. You can try these versions or just try a new keto-friendly snack like guacamole, baby carrots, chicken tenders, or sashimi tuna.
Lastly, you may find it hard to try and stick to a new diet on keto, but gradually, once you start seeing the amazing health benefits of keto, you will get the motivation to stick to your new diet and reap all its benefits.
Click on the links below, to learn more about keto friendly foods: