Jasmine Rice on Keto Diet: Is it Friendly?



Is jasmine rice keto-friendly? This is a question that often pops up in the minds of people who are on a ketogenic diet. Jasmine rice is one of the most popular types of rice, known for its fragrant aroma and delicate flavor. It is commonly used in Asian dishes and has become a staple for many households around the world.

As you embark on your keto journey, it's essential to know which foods fit into your meal plan. The ketogenic diet requires you to cut down on carbohydrates and increase fat intake, which helps your body achieve a state of ketosis – where it burns fat instead of glucose for energy.

Jasmine rice may seem like an ideal option due to its numerous health benefits; however, it contains high amounts of carbs that might not be suitable for those following the keto lifestyle. In this article, we'll explore whether jasmine rice can make its way into your keto meal plan or if you should consider alternatives. Read on to find out more!

Is Jasmine Rice Keto-Friendly?

If you are on the hunt for low-carb foods that fit your ketogenic diet, you may have wondered if jasmine rice is keto-friendly. As a popular type of rice, jasmine rice is commonly used in various cuisines globally. But can this aromatic and flavorful grain be a part of your keto meal plan? In this article, we will dive into the nutritional facts about jasmine rice and determine if it fits into the ketogenic lifestyle.

What Is Jasmine Rice?

Jasmine rice is also known as Thai fragrant rice or Hom Mali. It originates from Thailand but has become famous worldwide due to its unique aroma and texture. The name "Jasmine" comes from its flowery fragrance that resembles that of white Jasmine flowers.

This long-grain variety of white rices has a soft, sticky texture when cooked properly resulting in clumps making it easy to eat with chopsticks or spoonfuls which makes it ideal for some Asian dishes such as sushi rolls.

Nutritional Facts About Jasmine Rice

For any food item to be considered keto-friendly, it must have minimal carbs content while containing high amounts of healthy fats and protein sources. 100 grams (3/4 cup) serving size contains around 130 calories consisting mainly of carbohydrates besides small fat & protein contents:

Nutrients Quantity
Calories 130 kcal
Carbohydrates 28 g
Fiber <1 g
Sugar 0 g

The carb content alone might not sound like bad news until you look at how many net carbs are present per serving size: around 26g!

Net carbs refer to the total amount left after subtracting fiber from total carbohydrates count; thus they reflect an actual amount absorbed by your body rather than just consumed being consumed by yourself – which could disrupt ketosis causing more insulin production leading back out again so beware!

Is Jasmine Rice Keto-Friendly?

Now that we have looked at the nutritional profile of jasmine rice, it's time to answer the question: is jasmine rice keto-friendly? Unfortunately, the answer is no. Jasmine rice contains a high amount of carbohydrates which can harm your keto diet plan. With around 26g net carbs per serving size, it can cause your body to slip out of ketosis – a metabolic state where your body burns fat for energy instead of glucose from carbohydrates.

However, there are ways you can still enjoy this aromatic grain by reducing carb intake from other meals throughout the day or simply indulging on special occasions rather than making it an everyday staple in one's meal plan.

Alternatives To Jasmine Rice

If you want similar texture and aroma without compromising on low-carb diets then here are some excellent alternatives:

Cauliflower Rice

Cauliflower has become increasingly popular among health enthusiasts as a low-carb alternative due to its mild taste and versatility. To make cauliflower "rice," pulse raw cauliflower florets in food processor until they resemble small grains like traditional white/ brown rice but with only few calories & negligible carbs!

Shirataki Noodles

Another great substitute for jasmine rice comes from Japan – shirataki noodles. These noodles have zero-calorie content thus resulting in very few carbs per serving size making them ideal as part of a ketogenic diet plan! They come with chewy texture and need minimal effort to prepare – just rinse under cold water before incorporating into salads or stir-fries.


Jasmine rice may be delicious but unfortunately not suited for those following ketogenic diets because its high carbohydrate content could easily knock one out of ketosis within seconds after being consumed. Instead try these alternatives like shirataki noodles or cauliflower "rice" so that you don't miss out on flavor while staying true towards achieving weight loss goals!


What is Jasmine Rice and Is it Keto-friendly?

Jasmine rice is a long-grain, fragrant rice that originated from Thailand. It has been a staple in Thai cuisine for centuries, and it's grown in Southeast Asia, including countries like Cambodia, Vietnam, and Laos.

When following the ketogenic (keto) diet plan or any low-carb diet plan for that matter, you will want to avoid high carbohydrate foods. So you may be wondering if jasmine rice fits into your keto meal plan. Unfortunately not! Jasmine Rice isn't considered keto-friendly because of its high carbohydrate content.

A cup of cooked jasmine rice contains around 45 grams of carbohydrates which makes it hard to fit into your daily carb limit when following a keto lifestyle. But don't worry; there are plenty of other low-carb alternatives available that can help you stay within your daily macro goals while still enjoying delicious meals!

Are There Any Nutritional Benefits Of Eating Jasmine Rice?

Yes! Even though jasmine rice isn’t considered keto-friendly due to its high carb content per serving size- one cup cooked contains about 4gms more carbs than regular white or brown basmati- however there are some nutritional benefits worth knowing about.

Jasmine rice is an excellent source of vitamin B6 also known as pyridoxine responsible for maintaining healthy brain function and regulating mood swings caused by hormonal fluctuations such as menopause cycles among others. Additionally; This type grain also contains essential minerals like phosphorus which help build strong bones while promoting healthy blood circulation throughout the body thus playing crucial roles in energy production processes too!

It’s important to note these nutritional benefits do not make up for the fact that jasmines carb count does not suit individuals looking at keeping their carb intake on the lower side especially on a ketogenic lifestyle

Can You Incorporate Jasmine Rice Into A Keto Diet Plan?

As mentioned earlier; Since jasmine rice has high levels of carbohydrates, it cannot be considered a keto-friendly food option. However, if you are following a strict keto diet plan and have some wiggle room in your daily carb intake, you can enjoy jasmine rice in moderation.

If you're looking for low-carb alternatives to jasmine rice that still give you the same satisfaction and taste while staying within your daily macronutrient goals- consider substituting with cauliflower rice (made from cauliflower florets pulsed in blender), shirataki noodles (glucomannan-based Japanese noodles), or konjac flour among others.

Can Jasmine Rice Be Consumed In Small Amounts On A Keto Diet?

While it's not recommended to consume high-carb foods like jasmine rice on a keto diet since they can quickly take up all your daily allotment of carbs leaving nothing for other nutrient-dense vegetables and proteins; small amounts once or twice weekly might not harm as long as portions are kept controlled.

But again remember one cup of cooked jasmine contains about 45 grams of carbs- which is way over the limit when trying to maintain ketosis state, therefore be mindful before adding this particular grain into meal plans if adhering strictly to ketogenic guidelines

Are There Any Low Carb Alternatives To Jasmine Rice?

Yes! If you love the texture and flavour of white fluffy grains but want something lower in carbohydrate levels than regular Jasmine try swapping out with Cauliflower Rice which is made by shredding raw cauliflower florets into tiny pieces resembling uncooked grains while being significantly lower-carb.
Another great alternative is Shirataki Noodles Made from glucomannan – these translucent spaghetti-like threads resemble traditional pasta sans any guilt-inducing carb count per serving size.
Finally; Konjac Flour also known as glucomannan powder derived from dried roots facilitating similar textures with less carbohydrates than traditional counterparts thus making them an excellent substitute choice when preparing meals at home

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