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If you happen to be a rice lover and at the same time want to kick start a ketogenic dietary regime, you have come to the right place to learn about keto konjac rice.
A ketogenic diet comprises of a high-fat, low-carb, adequate-protein diet that is primarily used to treat refractory cases of epilepsy arising in children. There are other reasons people resort to a ketogenic diet such as weight loss, or controlling acne.
What is The Ketogenic Diet?
The ketogenic diet focusses on changing the fuel that your body relies upon. Instead of using the regular sugar (glucose) present in carbohydrates like vegetables, fruits, grains, and legumes, a keto diet triggers a specific “fuel” called keto bodies: something that the liver produces from stored fat.
Typically, carbohydrates present in food get converted into glucose which is then transported all around your body and fuels brain function. However, if your carbohydrate intake goes down, the liver secretes ketone bodies and fatty acids from fat. These ketone bodies are then flushed into your brain and serve as an alternative energy source to glucose.
Basically, instead of cutting down on fat, as most other diets promote, you restrict your carbohydrates intake and eat more fat instead. Therefore you’re no longer able to eat foods like bananas as one banana contains about 27 grams of carbs. Instead, you need to eat foods that are lower in carbs as you will need to go down to about 20-50 grams of carbs per day to be successful on the keto diet.
Keeping this in mind, let’s take about rice.
Rice is a significant source of carbohydrates. In fact, one cup of regular rice contains over 45 grams of carbs. This is a food that you definitely cannot have on the keto /low carb diet.
Moreover, rice also happens to be a staple dietary element across several countries and most likely it has been the same in your own household. Therefore, suddenly, cutting rice out of your diet might turn out to be quite difficult for many and isn’t quite feasible.
Enter: Konjac Rice
Keto friendly rice, also called konjac rice, is a fantastic alternative for regular rice or brown rice, especially if you are on the ketogenic diet. This type of rice is rich in fiber, extremely low in carbs, and is scrumptious, at least in comparison to the bland cauliflower rice and when prepared the right way.
It is essentially sliced down konjac noodles that closely resemble rice. The actual name of this dish is “Shirataki” noodles and has been a popular choice in Japanese, Chinese, and Korean cuisines for several centuries.
Note: at different points of this article, “Shirataki” noodles and konjac rice are used interchangeably. It’s because they are essentially the same.
This low carb rice is made in this way. Upon mixing powdered konjac root and water, the mixture is boiled and cooled, following which a solidification into noodles takes place. Since these noodles are very fragile, they are packaged in plastic bags (filled with water) to ensure that the noodles don’t crumble.
Sometimes, you might experience a “fish” like taste coming from these keto-friendly noodles. That happens because the keto noodles are mixed with a small amount of seaweed for the sake of stability. This fish like smell is easily dealt with by simply rinsing your rice well.
Types of Konjac Rice:
Shirataki Konjac Rice
As mentioned earlier, shirataki rice is simply shirataki noodles sliced into minute fragments. The shirataki noodles find their origin in the Japanese konjac plant, which is also commonly referred to as the elephant yam or the devil’s tongue.
The shirataki noodles are gelatinous and translucent. Moreover, these noodles almost contain entirely water and the glucomannan fiber, which means that they are basically carb and calorie free. People find shirataki noodles to be chewy and remarkably similar to the famous rice noodles.
Benefits of Konjac Rice:
The benefits of consuming keto friendly rice are numerous:
- Diabetes Management
Research reveals that consuming glucomannan, an active ingredient in this keto friendly rice, helps in effective management of type 2 diabetes.
Another report touches upon the fullness aspect of glucomannan. When you consume glucomannan, you tend to feel full for more extended periods. This way, you don’t eat much and can cut down on those snacks and eventually keep your diabetes at bay.
- Weight loss
Glucomannan, obtained from the konjac plant possesses some weight loss characteristics. A 2005 study reveals that glucomannan aided people in reducing their weights.
This soluble dietary fiber helps people feel fuller as mentioned earlier and helps reduce weight in the long run.
High cholesterol levels usually are indication signs for unexpected heart disease or stroke. Water-soluble fibers help in weight and cholesterol management.
Glucomannan works just like any other water-soluble fiber. The glucomannan attaches to the bile acids secreted in the gastrointestinal region. Later, the glucomannan facilitates the excretion of these bile acids.
This process enables your body to convert cholesterol into bile acids, thus lowering cholesterol and the presence of other fats in your bloodstream. This low carb keto rice contains glucomannan. So, introducing it into your diet could do your body a ton of good.
- Healthy skin
If you are looking to eliminate that acne, this is your ally. The glucomannan present in this rice helps improve your overall skin health and can double as an effective acne topical therapy treatment.
Here’s a fun fact: There are konjac sponges available in the market that help cleanse your face from pores and acne. Moreover, these konjac sponges also help in eliminating the dead skin cells off your face, thus giving birth to a fresh and new layer of skin.
Glucomannan helps regulate your bowel movements and prevents any cases of constipation in the future. A study discovered that a small inclusion of glucomannan to your diet would improve your bowel movements by 30%.
Consumption of keto rice has increased the frequency of bowel movements especially in children facing constipation.
Nutritional Facts Of Keto Rice
Dubbed as the ‘Zero-calorie miracle noodles,’ shirataki noodles/rice does live up to its hype.
Shirataki noodles contain water as the major constituent. These noodles have around 97% water and 3% glucomannan fiber. As a result, they are extremely low in calories and contain absolutely no digestible carbs.
This kind of low carb rice is also rich in fiber boasting of a whopping 6% of fiber content.
It also has zero fat. So, if you are looking to lose weight or find that perfect alternative to rice, you are in the right place.
Also, this keto friendly rice has no protein and no salt!
Where to Buy Keto Rice
The onset of technology has made it super easy to purchase anything off the internet. This rice is available online too. Different brands are available on various e-commerce websites.
You can find other details such as the manufacturing, shelf life, and place of origin on these websites alongside the rice products you look for.
Apart from the online avenues, you can find this in your local grocery store.
There’s this particular konjac keto rice product that claims that it just takes a minute to cook: Do check it out on Amazon.
Another popular brand by the name of ‘Miracle Rice’. Here’s where you can check out ‘Miracle Rice.’
Tips for cooking keto rice
- The rice has a bit of a fishy smell as mentioned above. Make sure you rinse it well to get rid of this smell. Try rinsing it twice to ensure you get the smell out.
- This product tastes very bland all on its own. To make it tasty, you will need to add flavors to it. Use things like low carb sauces and spices to build on the taste since they soak up almost any flavor.
- You can also microwave, pan fry (without oil) or parboil for 2-3 minutes then drain again to remove as much excess moisture as possible. The less water that remains in this rice, the better the texture will be.
Delicious Keto Rice Recipes
Up until now, you are probably wondering that with all the health benefits that it imparts, there must be an obvious compromise on taste. Well, you are wrong. There are some immensely splendid recipes for you can make with this keto friendly including:
What is better than a delicious rice recipe that is low in carbs, easy to make and perfect for the keto lunches or dinners? Try out this recipe if you’re looking for a new rice favorite that you can have with no guilt!
Learn more about how to make this from Low Carb Nikki
- Shirataki Rice Chocolate Pudding feat. Almonds
Would you have believed if somebody told you that the shirataki noodles (that seemed so bland and tasteless) would have deserts containing konjac as their main constituent? Well, here’s proof that you can prepare a mouth-watering dessert using this keto rice.
You can read more about this recipe From Miracle Noodles
Well, those are two delicious keto recipes that you definitely have to try out. If you are skeptical like most people regarding the appearance and taste, fret no more. These recipes help you choose the healthy alternative for rice while enjoying your food too! Plus, if you’re on the keto diet and you’ve been missing rice, these recipes will help you with this issue!
Summing it up:
Eliminating rice from your diet especially if you have been a rice lover your entire life can be pretty darn hard. However, you have to eradicate rice to follow your ketogenic diet correctly. This is where it comes into the picture.
It has a lot of health benefits such as cholesterol and diabetes control, improved skin health, weight reduction, and prevention of constipation. Additionally, this rice has some jaw-dropping nutritional facts like 0 fat and protein, and a 6% fiber content.
Finally, the icing on the cake is the hundreds of keto rice recipes that can help you make that transition from rice to keto friendly rice so much easier. So, what are you waiting for? Consider giving konjac noodles a try today.