Are rice crackers low carb? Learn why this low-calorie snack isn't keto-friendly and get other snack ideas that fit better with a keto lifestyle! We also include recipes for making your own keto-friendly low carb crackers.
In this guide we will provide you with the carbs in rice crackers and how they may hinder weight loss. We also list the best keto-friendly alternatives to buy when you’re craving a crunchy snack!
Carbs in Rice Crackers
Rice crackers are low in protein, fat, and fiber and high in carbohydrates. A typical serving of 20 crackers contains approximately 32 grams of carbs, with little to no fiber content. Therefore, rice crackers are not recommended for a low carb diet.
Due to the low dietary fiber, a serving of rice crackers has 30 grams of net carbs. The exact amount of carbs can vary depending on the brand and type of rice used. Some brands use white rice, which has a slightly higher carb content, when compared to brands that use brown rice.
Always check the nutrition label before picking up packaged foods at any of your local grocery stores. The label will include information on both the total grams of carbohydrates and fiber. Net carbs are calculated by subtracting the fiber content from the total carbs.
So, while rice crackers are a popular snack with a crunchy and salty flavor, they're definitely not on the list of low-carb foods.
For those on a strict ketogenic diet, the best choice is to select crackers with a minimal net carb count. This will help to keep the body in a state of ketosis.
Glycemic Index of Rice Crackers
The Glycemic Index (GI) is a measurement that ranks carbohydrate-containing foods based on how quickly they raise blood sugar levels when consumed.
Foods with a high glycemic index digest and absorb quickly, raising blood sugar levels rapidly, whereas foods with a low GI absorb and digest more slowly, raising blood glucose levels more gradually and steadily.
Rice crackers have a high glycemic index. High-GI foods are often avoided when following a keto diet, which is a high-fat, low-carb diet designed to keep the body in a state of ketosis.
Due to the quick digestion and absorption of high-GI food, such as rice crackers, blood sugar levels rise quickly. This blood sugar spike has the potential to interfere with ketosis, a metabolic state in which the body burns fat rather than carbs for energy.
Can I Eat Crackers On Keto?
Yes, but choose keto-friendly crackers and pair them with keto-friendly toppings like avocado, guacamole, pepperoni, cheese, smoked salmon, or cream cheese.
Additionally, make your own crackers to ensure they align with your keto goals. Below we give recipes to make your own keto-friendly crackers plus a list of some of the best brands to buy.
Keto Crackers Recipes
If you're looking for some tasty keto cracker recipes, we've got you covered. Here are some delicious recipes for keto crackers that you can make at home. These simple recipes contain nutritious ingredients and are incredibly easy to make.
- Keto Crackers - You're going to love this recipe for nutritious Keto friendly crackers. They can be served with cheese and meats, used for dipping, or enjoyed all on their own for a satisfying, crunchy snack.
- Keto Cheese Chips - With only two ingredients you can make Keto Cheese Chips that are perfectly crunchy, with a bit of heat, in just 20 minutes. They are exactly what you need to scoop up some delicious low-carb dips.
- Keto Tortilla Chips - These Keto Tortilla chips are low carb, crispy, crunchy, salty, and perfect for dipping into your favorite keto dips.
Keto Dips to go with your Keto Crackers
These keto-friendly crackers and chips need a keto dip
- Keto Spinach Dip - You're going to love how quickly this low carb spinach dip comes together. With only seven ingredients this keto spinach dip is healthy and satisfying.
- Keto Queso - A homemade hot keto queso dip that's ready in 5 minutes! There's only a handful of ingredients in this keto queso dip recipe.
- Keto Buffalo Chicken Dip - It only uses a handful of ingredients and it’s bursting with flavor. This keto buffalo chicken dip is made in an Instant Pot but I've included slow cooker and stove top directions.
- Guacamole - Creamy, packed full of flavor, and can be ready to eat in just 5 minutes!
- Keto Salsa - An easy to make keto salsa recipe that uses fresh and flavorful ingredients and is ready in minutes.
Best Brands of Keto Crackers
There are several popular brands in the market. Below are a few of the most well-liked ones:
- Whisps - Great tasting snack. Made from cheese, comes in a variety of flavors and only has 1 gram of carbs per serving.
- Highkey - Almond flour saltine crackers with only 2 grams of net carbs per 15 cracker serving.
- Flackers - Made from flax seeds, these highly nutritious crackers have 3 grams of net carbs per serving and also offer many different flavors.
- Julian Bakery - Parmesan cheese, flax, sesame and chia seeds combine to make a grain-free, gluten-free low carb cracker.
- Keto Naturals - Made from a nut and seed flour blend. Only 1 gram of net carbs per serving. 3 flavors to choose from.
- Fat Snax - Almond flour, egg whites and cheddar cheese are the main ingredients in these keto-friendly crackers.
How Are Rice Crackers Made?
Rice crackers are heavily processed to turn rice into flour and are also high in sodium. The basic process of making rice crackers involves cooking rice, mixing it with various flavorings/seasonings, forming it into shapes, and then frying or baking it to achieve a crispy, crunchy texture.
The end product is a salty, light, tasty snack that is ideal for topping or dipping.
Are Rice Crackers Healthy?
Rice crackers are not the healthy snack that most people perceive them to be. They are a heavily processed food, with only two main ingredients: salt and white rice flour.
Some brands use brown rice and highlight the health benefits of "whole grain." However, because of how finely the rice is ground, the fiber in the grain is mostly destroyed. Rice Crackers also have very little fiber, protein, or essential nutrients.
Weight Loss and Rice Crackers
Rice crackers, which are commonly thought of as a healthy snack choice due to their low calorie content, might in fact pose some challenges to your weight loss goals owing to their high carbohydrate content. While they seem to be a guilt-free option, it's important to be mindful of how their nutrient content may make it more difficult for you to maintain a healthy weight.
The main ingredient in them is rice, which has a lot of carbohydrates. So despite being low in calories, rice crackers are high in carbohydrates. The body uses carbohydrates as a quick source of energy, but too much of them can lead to weight gain. When consumed in large quantities, the carbohydrates in rice crackers can pile up and slow weight loss efforts.
Another issue is that because of their low fiber and protein content, rice crackers don't fill you up very much. To satiate your hunger, you might end up eating more of them, which could interfere with your attempts to lose weight by causing overeating.
Here are some tips for including rice crackers into your diet without derailing your weight loss progress:
- Be mindful of your portion sizes.
- Choose whole-grain varieties.
- Balance your diet by including a variety of foods from different food groups.
- Pair with keto friendly toppings, such as protein and healthy fats.
- Sliced olives or a drizzle of olive oil
- Lean protein like turkey or chicken
- Avocado or sliced peppers
- Cheddar cheese, pepper jack, or cottage cheese
Best Keto Snacks
Keto-friendly snacks are typically low in carbs and high in healthy fats with moderate protein content, making them suitable for a ketogenic diet. Here's a list of some of the best keto snacks:
- Nuts: Walnuts, macadamia nuts, and almonds are all great options because they are low in carbs and high in healthy fats.
- Seeds: Chia seeds, flaxseeds, and pumpkin seeds are rich in fiber and healthy fats.
- Avocado: Because it has a lot of healthy fats, avocado crema and guacamole are great keto-friendly snacks.
- Cheese: String cheese, cheddar, brie, and other high-fat cheeses are low in carbs and make for a satisfying snack.
- Olives: Another great choice, high in fats and an excellent source of vitamins, minerals and antioxidants.
- Vegetables with Dip: Celery, cucumber, and bell pepper slices with guacamole or ranch dip can be a satisfying, low-carb snack.
- Eggs: Eggs are an excellent source of protein and healthy fats. Boil a few in advance for quick snacking or make a Keto Egg Salad.
- Greek Yogurt: Full-fat Greek yogurt is lower in carbs compared to regular yogurt and provides a good source of protein and fat.
- Jerky: Look for jerky that is free from added sugars and preservatives. Beef or turkey jerky can be a good option. Read our article about the best brands of jerky for keto for more information.
- Kale Chips: Make your own kale chips by baking kale with olive oil and seasonings.
- Keto Friendly Fruits: You can eat berries like strawberries, raspberries, and blackberries.
- Nut butter: You can indulge in small amounts of sugar-free peanut butter or almond butter.
The Wrap-Up!
Rice crackers are not low-carb, so they're not suitable for a ketogenic diet.
When buying crackers, it's very important to carefully examine the nutrition label. Look for options that don't contain any added sugars and are made with low carb ingredients.
Pairing crackers with high-fat foods like cheese and avocado will help satiate your hunger and maintain stable blood sugar levels.
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