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Low Carb Rice

low carb rice 2Are you on a low carb diet, and wondering if there is low carb rice that you can enjoy in your diet?

If so, you are not alone. Many of us love eating rice and would love to continue eating them even while we are on low carb diets!

The good news is, there is low carb rice that you CAN enjoy, and there are numerous low carb rice substitutes that are so delicious that you may not want to go back eating rice afterwards. Ok, maybe occasionally ☺

What Type of Rice Is Low Carb Rice?

The low carb rice you can enjoy on a low carb diet is wild rice. Wild rice is technically a seed of a type of grass, and not a grain (1). However, from a culinary perspective, it is essentially viewed the same as rice, due to its very similar shape, texture, and taste.

low carb rice

Wild rice is much more nutritious than white rice, and even has three times more fiber than white rice.

Here is a list of health benefits of wild rice (2) (3):

  • Contains three times more fiber than white rice
  • A single-cup serving of wild rice provides 15% of the phosphorus the body needs in 1 day, and the same amount of zinc and magnesium
  • Wild rice contains a high amount of antioxidants
  • Wild rice is a great source of folate, which may help prevent birth defects
  • Wild rice is gluten-free

Carbohydrates In Wild Rice

So, how much carbohydrates are in wild rice (4)?
Wild rice has 40% less carbs (excluding fiber) than rice, and has 31% less calories than white rice.

See below a comparison of rice carb count between wild rice, brown rice, and white rice.

 Carbs Excluding Fiber Per CupFiberCalories Per Cup
Cooked Wild Rice32.0g3.0g166 calories
Cooked Brown Rice42.3g3.5g218 calories
Cooked White Rice53.2g0.0g242 calories

Since wild rice also contains fiber, it will be absorbed more slowly into the body than white rice, which helps keep the insulin more stable, which is good for weight loss.

Another benefit of wild rice is that it has more a chewy texture, forcing you to chew it longer than white rice, which helps you eat slower and digest the food better.

How To Cook Wild Rice

One tasty way to enjoy wild rice is simply to add it to stews and soups. You will end up with a very hearty meal, with low carb rice. This is particularly ideal for people on a very low-carb diet or a ketogenic diet, since you don’t need to use a lot of wild rice.

Sprinkle in wild rice to the stew or soup, and cook until the wild rice is to the tenderness you prefer, usually 20-30 minutes.

To make wild rice as its own dish:

  1. Combine 1 cup of wild rice with 4 cups of water in a pot
  2. Bring to a boil
  3. Lower heat to a simmer, and simmer for 40-60 minutes or until the rice is tender to your liking. While simmering, add more water if necessary.

Wild rice can be enjoyed in small volumes, since you don’t need much volume for wild rice to provide satiety, due to its fiber content and chewy texture.

Best Low Carb Rice Substitutes

There are also multiple low carb rice substitutes that have the tummy “filling” effect we all enjoy when we eat rice.


Cauliflower only has 1.8 grams of carbs (excluding fiber) per cup, and 29 calories per cup (5), which makes it a perfect diet and low-carb food. Being so low-carb and low-calorie, you can eat a large volume of cauliflowers. Below are 2 excellent ways to eat cauliflower as rice substitutes.

Cauliflower Rice (6)

  1. Shred the cauliflower head with a grater or grater attachment on a food processor
  2. Heat up coconut oil or butter in a skillet using medium heat, add the shredded cauliflower, and stir fry until the cauliflower is softened, usually 5 to 10 minutes
  3. Add salt and optionally herbs such as curry, paprika or turmeric

Mashed Cauliflower

This is an excellent substitute to mashed potatoes.

  1. Steam cauliflower in a big pot until tender
  2. Using a hand blender, mash the cauliflower
  3. Mix in organic butter

Green Peas

Green peas have 16.2 grams of carbs (excluding fiber) per cup, and 134 calories per cup (7). Green peas make a good rice substitute due to its fiber content, which prevents sugar spikes and makes you fill full for a longer period.

Simply mix cooked green peas with butter. If you add sautéed onions to them, they will taste even better.

Zucchini Spaghetti

If you love eating spaghetti, zucchini spaghetti is one of the closest low-carb alternatives to pasta.

Zucchini contains only 3.1 grams of carbs (excluding fiber) per cup, and 21 calories per cup (8). Essentially you can eat zucchini all day long, without worrying about carbs or calories.

You can make zucchini spaghetti using a spiralizer, which is a kitchen equipment that allows you to make thin noodles out of all kinds of vegetables and fruits.

It is best to eat it raw, but you can also stir fry them very quickly to warm them up and mix in any sauces.

In any rice-based or pasta-based dish, you can replace the rice or pasta with zucchini spaghetti. It is very delicious, and you may not want to go back to regular pasta afterwards.

Best Way To Eat Any Rice

Here is a trick you can use whenever you eat any type of rice, particularly white rice since that is high-carb and highly processed. As a matter of fact, this applies to any high-carb foods you may want to enjoy once in a while, such as potatoes and bread.

When you eat rice, try to eat them together with good fats and/or fiber. Good fats and fiber help slow down the absorption of starch from the rice into your body (9). As a result, you will end up with slower absorption of sugar converted from starch into your body, which will help you feel full longer and prevent sugar spikes.

In other words, you can limit the damage of eating high-carb foods such as white rice by eating them with fiber and good fats.

(1) Dr. Weil; Cooking With Grains: Wild Rice: https://www.drweil.com/diet-nutrition/cooking-cookware/cooking-with-grains-wild-rice/
(2) Dr. Mercola; What Kind of Rice Is Best?:https://articles.mercola.com/sites/articles/archive/2015/11/23/rice-types-benefits.aspx
(3) Dr. Axe; Wild Rice Can Boost Energy & Increase Bone Mass: https://draxe.com/wild-rice/
(4), (5), (7), (8) CalorieKing; https://www.calorieking.com
(6) Diet Doctor; Low-carb cauliflower rice; https://www.dietdoctor.com/recipes/low-carb-cauliflower-rice
(9) Dr. Mercola; Eating Fat Won’t Make You Fat but These 10 Things Will: https://articles.mercola.com/sites/articles/archive/2011/08/08/eating-fat-wont-make-you-fat-but-these-10-things-will.aspx