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When thinking about if a food is keto-friendly or not, we should learn if the food will raise your blood sugars. Looking at its total carbs is also important.
Even though a rice cake has less than 20 carbs it can raise your blood sugar levels quickly. (source) A standard lightly salted rice cake from Quacker has 7 grams of carbs from whole brown grain rice. (source)
Also, rice is a grain and most people will not consume any grains on the keto diet.
Therefore, as a general rule, rice cakes are not keto-friendly since they can easily increase your blood sugar and they are a grain.
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Can you eat rice cakes on keto?
As a general rule, rice cakes shouldn't be eaten on a keto diet. However, I believe it matters why you are eating keto.
If you really like rice cakes and you find that they don't kick out of ketosis, by all means, have one. Or even if one cake will kick you out, but you can get right back into ketosis, feel free to enjoy the food.
If you want to put the best possible foods and nutrition in your body while making sure you are not kicked out of ketosis, I would stay away from these snacks.
However, if you slip up and have one, do not beat yourself up over it. It will not ruin things for you. Just don't eat more than you already did.
So, just because a food item is not keto, does it mean that you can't eat it while on a keto diet? My answer is no. I have no plans on eating these things though, as I never really liked them and they don't give me the nutrition that I'm looking for.
How many carbs are rice cakes?
There are at least 7 carbs in one rice cake. Depending on the flavor that you get the carbs will vary. I have a few flavors below in the chart to view.
| Rice Cake Flavor | Carbs | Fiber | Added Sugar |
|---|---|---|---|
| Lite Salt | 7 | 0 | 0 |
| Quacker Caramel Corn | 11 | 0 | 3 |
| Quacker Butter | 7 | 0 | 0 |
| Quacker Chocolate | 12 | 0 | 4 |
Other Questions
Can you eat brown rice cakes on keto?
No. If the rice is brown it does not make it more keto-friendly. There is no extra fiber from this variety.
Are rice cakes good for a low-carb diet?
Rice cakes can be great for a low-carb diet. However, they don't provide a lot of nutritional value.
Substition Ideas for Rice Cakes
I think the best keto substitution for rice cakes would be Low Carb Melba Toast. They are 3 carbs for 4 slices.
If you are looking for more crunch ideas, I have a list of 20 different chips to choose from. Make sure to check the carb count on these options, as they are not all the same.
Keto Crackers to Buy
- Flackers (crackers made with flax seeds)
- Fat Snacks Almond Flour Crackers
- High Key Almond Flour Crackers
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