Are you a fan of brown rice flour and wondering if it fits into your keto diet?
The answer is not as simple as a yes or no. While brown rice flour is a whole grain and therefore higher in carbs, there are still ways to incorporate it into your low-carb lifestyle.
In this article, we’ll explore the pros and cons of using brown rice flour on the keto diet and provide tips on how to use it in moderation.
So, let’s dive in and find out if brown rice flour can be considered keto-friendly.
Is Brown Rice Flour Keto Friendly?
As mentioned earlier, brown rice flour is a whole grain, which means it is higher in carbs and not typically recommended for the keto diet. One cup of brown rice flour contains approximately 108 grams of carbs, which is far too high for the daily carb limit on a keto diet.
However, that doesn’t mean you have to completely eliminate brown rice flour from your diet. It can still be used in moderation as a substitute for wheat flour in certain recipes.
For example, if you’re making a gluten-free recipe that calls for wheat flour, you can use a combination of almond flour and brown rice flour to create a similar texture and taste. This will help reduce the carb count while still allowing you to enjoy your favorite baked goods.
It’s important to note that using brown rice flour in moderation is key. Consuming too much of it can easily kick you out of ketosis and hinder your weight loss progress.
What Is The Keto Diet?
The ketogenic diet, or keto diet for short, is a low carb, high fat diet that aims to put your body in a state of ketosis. Ketosis is a metabolic state where your body burns fat for energy instead of glucose from carbohydrates. To achieve ketosis, the keto diet involves drastically reducing your carbohydrate intake and replacing it with healthy fats, such as nuts, seeds, oils, and fatty fish.
The standard keto diet consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates. This means that you’ll need to cut out all bread, cereal, and other grains from your diet, as well as make serious cuts to your fruit and vegetable intake. The types of foods that provide fat for the keto diet include meats and fish, eggs, nuts and seeds, butter and cream, cheese, and oils such as olive oil and canola oil.
The keto diet has been around since the 1920s and was originally created as a treatment for epilepsy. Today, it’s also used as a form of weight loss. However, it’s important to discuss with your healthcare provider before starting any diet plan.
While the keto diet may seem restrictive, there are still many delicious and healthy foods you can eat while on this eating plan. By sticking to a low carb, high fat diet and monitoring your protein intake, you can achieve nutritional ketosis and enjoy the many health benefits that come with it.
What Is Brown Rice Flour?
Brown rice flour is a type of flour that is made by grinding brown rice kernels. Unlike wheat flour, it does not contain gluten, which makes it a popular choice for those who are following a gluten-free diet. It has a mild, nutty flavor and a slightly gritty texture. Brown rice flour is often used as a substitute for wheat flour in baking, as well as in thickening sauces and gravies.
To make brown rice flour, the outer husk of the rice kernel is removed, and the remaining grain is ground into a fine powder. This process results in a flour that is high in fiber and contains many forms of phenolic acids that have the potential to reduce the risk of diseases such as type 2 diabetes, obesity, and even cancer.
While brown rice flour is not typically recommended for those following a keto diet due to its high carb content, it can still be used in moderation as a substitute for wheat flour in certain recipes. It is important to store brown rice flour in an airtight container in the refrigerator to prevent it from going rancid quickly. Additionally, those with gluten intolerance should look for products that are clearly labeled “gluten-free” to avoid any potential cross-contamination. Overall, brown rice flour can be a nutritious and flavorful addition to your diet when consumed in moderation.
Nutritional Value Of Brown Rice Flour
Brown rice flour is a nutritious alternative to wheat flour, especially for those who are gluten intolerant or have celiac disease. One serving of brown rice flour, which is about 158 grams, contains 574 calories, 4.4 grams of fat, 11 grams of protein, and 121 grams of carbohydrates. Out of these carbohydrates, only 1 gram is sugar and the rest is complex carbohydrates, making it a healthier option than white flour.
Moreover, brown rice flour is a good source of dietary fiber, with 7.3 grams per serving. Fiber is essential for maintaining digestive health and preventing constipation. The same serving also contains 3.13 mg of iron, 17.38 mg of calcium, and 457 mg of potassium.
However, it’s important to note that brown rice flour is not suitable for those following a keto diet due to its high carb content. One cup of brown rice flour contains approximately 108 grams of carbs, which is far too high for the daily carb limit on a keto diet.
Carbohydrate Content Of Brown Rice Flour
One serving of brown rice flour, which is approximately 158 grams, contains 121 grams of carbohydrates. Out of these, 7.3 grams are dietary fiber and 1 gram is sugar, while the rest is complex carbohydrate. This means that a serving of brown rice flour provides complex carbs, which are beneficial for maintaining energy levels and keeping you feeling full for longer periods of time.
It’s important to note that about 85% of the calories in brown rice flour come from carbohydrates. This means that if you’re following a keto diet, brown rice flour may not be the best option due to its high carb content.
However, if you’re not following a strict keto diet and are just looking to reduce your carb intake, using brown rice flour in moderation can still be a healthy option. As with any food, it’s important to pay attention to portion sizes and make sure you’re not consuming too many carbs from any one source.
Pros And Cons Of Using Brown Rice Flour On The Keto Diet
– Brown rice flour is gluten-free, making it a safe option for those with gluten allergies or celiac disease.
– Brown rice flour is high in fiber, which promotes digestive health and can help you feel full for longer periods of time.
– Brown rice flour contains choline, which can help improve liver health by transporting cholesterol and triglycerides from the liver to where they are needed in the body.
– Brown rice flour is higher in carbs than other keto-friendly flours such as almond flour or coconut flour, making it more difficult to fit into a low-carb diet.
– One cup of brown rice flour contains approximately 108 grams of carbs, which is far too high for the daily carb limit on a keto diet.
– Consuming too much brown rice flour can easily kick you out of ketosis and hinder your weight loss progress.
Tips For Incorporating Brown Rice Flour Into A Keto Diet
If you’re looking to incorporate brown rice flour into your keto diet, here are some tips to keep in mind:
1. Use it in moderation: As mentioned earlier, brown rice flour is high in carbs and should only be used in small amounts. Be mindful of your daily carb intake and use brown rice flour sparingly.
2. Combine it with low-carb flours: To reduce the carb count, try combining brown rice flour with almond flour or coconut flour. This will help create a similar texture and taste to traditional wheat flour while keeping the carb count low.
3. Use it in recipes that call for small amounts: Brown rice flour can be a great addition to recipes that only call for a small amount of flour, such as thickening sauces or coating meat before baking.
4. Consider using other low-carb alternatives: If you’re looking for a completely keto-friendly alternative to brown rice flour, consider using coconut flour or almond flour instead. These flours are low in carbs and high in healthy fats, making them a great addition to any keto diet.
By keeping these tips in mind, you can still enjoy the benefits of brown rice flour while staying on track with your keto diet goals.