Are rice cakes keto? No, rice cakes are high in carbohydrates and have a high glycemic index, which can lead to rapid blood sugar spikes.
Over time, a high-carb diet may contribute to insulin resistance, increased fat storage, and a greater risk of metabolic issues, such as type 2 diabetes and obesity.
What are rice cakes?
Rice cakes are light, airy snacks made by applying high heat and pressure to puffed rice or rice flour. This process causes the grains to expand and bind together into round, crisp discs.
They have a low-calorie count and are available in various flavors, from plain and lightly salted to sweet varieties, such as chocolate and caramel rice cakes.
Many are made with brown rice, which retains the bran and germ layers, giving them a slightly nuttier taste and a bit more fiber than those made with white rice.
Despite this, they’re low in protein and fat, making them nutritionally sparse and not very filling.
They’re often promoted as a healthy, low-calorie rice treat, appealing to those seeking simple, processed-free options.
However, when considering the macronutrient profile, the health claims about rice cakes can be misleading.
A single puffed rice cake has almost no healthy fats or fiber to slow digestion or support sustained energy.
Watch the video below to discover if popcorn and rice cakes can be included in a keto diet.
Are rice cakes keto-friendly?
No, despite being a low-calorie morsel, their high-carb content makes them a poor fit for a low-carb lifestyle.
One plain rice cake contains around seven grams of total carbohydrates and roughly 6.9 grams of net carbs.
“Even more concerning is their glycemic index (GI), which ranges from 70 to 90, higher than table sugar and many other treats, causing rapid blood sugar spikes after eating,” explains Dr. Berg. “This sudden surge in glucose can interfere with fat-burning and knock the body out of ketosis.”
When comparing options, low-carb foods, such as cheese crisps or almond flour crackers, offer a more stable energy without triggering blood sugar fluctuations.
Always check the nutrition label and consider carb content and glycemic impact before including any after-meal treat in a keto meal plan.
According to the U.S. Department of Agriculture (USDA), nine grams of rice cake offers the following nutritional breakdown:1
- 34 calories
- .8 g protein
- .3 g fat
- 7.2 g total carbs
- .3 g fiber
- 6.9 g net carbs
The downsides of rice cakes
Rice cakes may seem like convenient, crunchy goodies, but they have several nutritional downsides.
Despite being made from whole grains, they’re highly processed and stripped of many essential nutrients during production.
Their high carb content can also trigger blood sugar spikes and leave you feeling hungry soon after eating.
This quick drop in blood glucose often leads to some of the strongest cravings, particularly for more refined carbs or sugar.
According to a study published in The Journal of Nutrition, food cravings are common and often involve sweet or high-fat foods.2
These cravings may be linked to brain chemistry and emotional states, particularly in conditions such as binge-eating or eating disorders.
Over time, relying on rice cakes as a snack can hinder weight loss and disrupt balanced eating habits.
Keto-friendly alternatives to rice cakes
For those avoiding brown rice cakes, plenty of low-carb alternatives offer the same appeal without the carb overload.
While snacking isn’t recommended on Healthy Keto®, especially for adults practicing intermittent fasting (IF), nutritious treats can be helpful for children or those who aren’t fasting.
Here are some low-carb substitutes to consider incorporating into your keto meal plan.
Keto Almond Flour Crackers
These Keto Almond Flour Crackers are made with almond flour and coconut oil for added flavor.
They can be enjoyed on their own or topped with your favorite spread, such as almond butter, avocado, or cream cheese.
Keto Zucchini Fries
Instead of traditional potato French fries, try these Keto Zucchini Fries. Simply coat sliced zucchini with a mixture of almond flour, parmesan cheese, and spices, then bake until crispy.
Keto Chia Seed Crackers
Made with chia seeds, almond flour, and herbs, these Keto Chia Seed Crackers are high in fiber and healthy fats.
Enjoy them as an after-dinner treat, or pair them with your preferred dip, such as nut butters, sour cream, and guacamole.
Pork rinds
Another crunchy keto-approved treat, pork rinds, goes well with dips or can be substituted for breadcrumbs in recipes.
They’re also a great source of protein and contain zero carbs, making them a perfect savory delight.
Seaweed snacks
These shelf-stable salty treats are a great alternative to traditional potato chips. Seaweed snacks are low in carbs and contain essential vitamins and minerals, including Vitamin K, iron, calcium, magnesium, and iodine.
Nuts and seeds
Rich in beneficial fats, protein, and fiber, nuts and seeds provide a satiating and nourishing indulgence that keeps you full longer. A few of the best options include almonds, Brazilian nuts, pumpkin seeds, and sunflower seeds.
Key takeaways
Are rice cakes keto? No, these puffed rice snacks contain 6.9 grams of net carbs and only .8 grams of protein per serving, making them unsuitable for a strict low-carb diet.
A few alternatives to rice cakes include Keto Almond Crackers, Keto Zucchini Fries, and Keto Chia Seed Crackers.
FAQ
1. Are rice cakes keto-friendly?
No, rice cakes aren’t keto-friendly. They’re high in carbohydrates, contain little to no healthy fats, and lack the fiber to support fat-burning mode.
2. Are rice cakes high in carbs?
Yes, one rice cake contains around seven grams of total carbs. The high carb content can raise blood sugar levels and potentially kick you out of ketosis.
3. What snacks can you have on a keto diet?
A few keto-approved treats include keto-friendly crackers, nuts, pork rinds, and seaweed snacks. It’s important to check the nutrition label and ingredients list to ensure the treat fits within your daily carb limit.
4. Is rice good for you?
While rice is a staple food for many cultures, it’s not the best choice for those following the Healthy Keto® diet. Its high carb content can spike blood sugar levels. Other healthier options to consider include cauliflower or shirataki rice.
5. Are rice crackers low-carb?
No, rice crackers aren’t ideal for keto as they tend to be high in carbs. If not plain, they might include added sugars or additives that could disrupt ketosis. It’s best to avoid rice crackers and opt for keto-friendly substitutes, such as cheese crisps or low-carb crackers.
