Are Rice Cakes Keto? Get the Facts on This Popular Snack

Are Rice Cakes Keto Friendly?

The ketogenic (keto) diet has become one of the most popular diets for weight loss and overall health. This very low-carb, high-fat diet puts your body into a state of ketosis, during which you burn fat for energy instead of carbs. But due to its restrictive nature, many people wonder if they can enjoy certain foods like rice cakes on keto.

Understanding Net Carbs on Keto

The keto diet typically limits carb intake to just 20-50 grams per day in order to achieve and maintain ketosis. However, not all carbs need to be avoided. Instead, it's important to pay attention to net carbs when following a keto diet.

Net carbs refer to the number of digestible carbs that impact ketosis remaining once dietary fiber has been removed. Fiber passes through the body undigested, meaning it does not affect blood sugar or ketone levels.

By accounting for fiber, you can incorporate low net carb foods like leafy greens, avocado, and some nuts and seeds more liberally. Foods with higher net carbs like grains, starchy veggies, fruit, milk, or rice cakes should be minimized or avoided to stay in ketosis.

Carb Content in Rice Cakes

So how many net carbs are actually found in rice cakes?

Here's a look at the carb breakdown for a 1-ounce (28-gram) plain rice cake:

• Total carbs: 15 grams
• Fiber: 0 grams
• Net carbs: 15 grams

As you can see, rice cakes contain zero fiber. So the net carbs are the same as the total carbsa whopping 15 grams in just a single small rice cake!

Should You Have Rice Cakes on Keto

Given the high net carb content, rice cakes are typically not considered keto-friendly, especially if weight loss is your goal. Just one to two small rice cakes could max out your daily carb limit on keto.

Eating too many carbs can easily kick you out of ketosis, thereby slowing progress toward your health goals. For this reason, it's best to avoid rice cakes if following a strict keto diet.

Low-Carb Alternatives to Rice Cakes

Giving up rice cakes doesn't mean you have to sacrifice crunch and convenience! Here are some tasty, low-carb rice cake alternatives to enjoy instead while sticking to your keto diet:

Flax Seed Crackers

Crunchy flax seed crackers offer the perfect nutty, crispy alternative to rice cakes in just a fraction of the carbs.

Most brands of flax crackers contain only around 5 grams net carbs per serving. Pair them with avocado, nut butter, or your favorite keto-friendly dip or spread!

Cheese Crisps

For the ultimate salty crunch, try baking up some Parmesan cheese crisps! They make an easy high-fat, baked snack to satisfy cravings.

Most recipes contain only 2 grams net carbs or less per serving. Make them on their own or experiment with various spice mixes and toppings.

Nut Thins

Nut thins made from almonds, pecans, walnuts or peanuts can be a handy keto snack. Just be mindful of portions, as carb counts can vary between brands.

Seek out options with no added starches or sugars. Pair nut thins with cheese slices for a tasty, portable snack.

Bell Pepper Slices

Don't overlook fresh veggies! Bell pepper slices are the perfect vehicle for dips and nut butters.

Red, yellow or orange peppers are sweet and crunchy, making them a nutritious substitute for rice cakes or crackers. One whole bell pepper contains around 7 grams net carbs.

The Takeaway

Rice cakes don't fit most ketogenic eating plans due to their high net carb totals, which can quickly sabotage ketosis. But you don't have to miss out on delightful crunch by going keto!

Instead, give cheese crisps, flax crackers, nut thins or fresh veggies a try the next time rice cake cravings strike.

Prioritizing low-carb, high-fat whole foods can help satisfy cravings while supporting your health and wellness goals on the ketogenic diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.