Rice is one of the most versatile and widely used grains on our planet. Rice is the seed of the grass species, Oryza. It is the most widely consumed staple food for over half of the world’s human population. Rice is the third-highest agricultural commodity in the world, after sugarcane and corn. There are so many varieties of rice out there – ranging from wild, white, brown, basmati, jasmine, yellow, and the list goes on. So, since rice is so widely consumed, does that mean it is paleo-approved?
No, rice is not considered paleo and should not be consumed on the paleo diet. Rice is a grain, and grains are generally not considered paleo-friendly. The best paleo-friendly alternatives to rice include Green Giant Riced Cauliflower, Good & Gather Riced Broccoli, Thrive Market Wonder Shirataki Rice, Miracle Rice, and Green Giant Riced Butternut Squash.
Throughout this article, we will discuss the health benefits of rice, the nutritional information for different types of rice, and the paleo-approved alternatives. Rice n’ shine! Let’s get started.
Contents
Is Brown Rice Paleo?
Like other types of grains being prohibited on the paleo diet, brown rice is no exception. Brown rice is not paleo because it contains all of the antinutrients that are supposed to be avoided on this type of diet. They are high in phytic acid and saponins, which work as natural insect repellants. These antinutrients also prevent beneficial nutrients from being absorbed properly. Brown rice is higher in these antinutrients than other types of rice because its outer hull layer is not removed and this is where the majority of antinutrients are located.
The difference with white rice is that it has this outer layer removed. That is why white rice is sometimes consumed on the paleo diet in moderation. However, even though the outer layer of brown rice contains a higher source of antinutrients, it also contains the majority of vitamins, minerals, and fiber.
Is Rice Healthy?
Generally speaking, yes. Rice is healthy and offers many nutrients. But – there are better types of rice than others. For instance, classic long-grain white rice is stripped of its outer hull with almost all of its nutrient content. This results in just a simple starch with very little fiber, vitamins, and minerals. Whereas, brown rice and black rice contain more fiber, an array of B vitamins, and minerals such as magnesium, iron, phosphorus, manganese, selenium, and zinc.
Another type of rice that is highly nutritious is wild rice. Wild rice is considered one of the best additions to alkaline diets and is rich in vitamins and minerals. Wild rice contains more than 30 times the amount of antioxidants than white rice! It is also a great source of vitamins A, C, and E.
Nutritional Information For Rice
White Rice
White rice does not contain many nutrients because it is milled rice that has had its husk, bran, and germ removed. This process results in a grain that is low in fiber, vitamins, and minerals.
Many paleo followers advocate that white rice can be included in moderation on the paleo diet. They defend this argument by stating how white rice is stripped of its antinutrients, such as phytic acid, during its processing. Grains like rice are traditionally excluded from paleo diets due to their high phytate content. But, some people choose to include small amounts of white rice, as it’s relatively low in phytic acid.
Lundberg Farms – Organic White Long Grain Rice
Ingredients:
- Organic Long Grain White Rice
Nutrition Facts (per ¼ cup, dry):
- Calories: 160
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 36g
- Dietary Fiber: 1g
- Total Sugars: 0g
- Protein: 3g
Brown Rice
Brown rice is a whole grain that contains the bran and germ. These provide fiber and many vitamins and minerals. It is a great source of phosphorus, magnesium, and potassium. It can be easily substituted in any dish in place of white rice.
Lundberg Farms – Organic Long Grain Brown Rice
Ingredients:
- Organic Long Grain Brown Rice
Nutrition Facts (per ¼ cup, dry):
- Calories: 170
- Total Fat: 1.5g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 34g
- Dietary Fiber: 3g
- Total Sugars: 0g
- Protein: 3g
Black Rice
Black rice is also commonly termed “forbidden rice.” It has a nutty and earthy flavor and contains antioxidants known as anthocyanins. Anthocyanins are the same antioxidants found in blueberries and blackberries and this is why the rice has a dark purple/blackish pigment.
Lundberg Farms – Organic Black Pearl Rice
Ingredients:
- Organic Black Rice
Nutrition Facts (per ¼ cup, dry):
- Calories: 160
- Total Fat: 1g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 10mg
- Total Carbohydrate: 33g
- Dietary Fiber: 3g
- Total Sugars: 0g
- Protein: 5g
Jasmine Rice
Jasmine rice is most commonly used in Chinese and Japanese dishes. It first originated in Thailand and has a nutty and aromatic flavor.
Lundberg Farms – Organic White Jasmine Rice
Ingredients:
- Organic California White Jasmine Rice
Nutrition Facts (per ¼ cup, dry):
- Calories: 160
- Total Fat: 0.5g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 36g
- Dietary Fiber: 1g
- Total Sugars: 0g
- Protein: 3g
Wild Rice
Surprisingly, wild rice is not actually rice. It just looks, cooks, and acts like rice so it became marketed under that name. Wild rice is actually made of seeds and contains much more antioxidants than actual rice. It has a fluffy texture but tastes more rustic and earthy. However, although wild rice is made from seeds, it is still not paleo-approved. It is still considered a grain and should be prohibited in the paleo diet.
Some paleo dieters argue that it should be included because of its health benefits and impressive nutrient profile, but it is still not technically paleo.
In Harvest – Organic Wild Rice
Ingredients:
- Organic Wild Rice
Nutrition Facts (per ¼ cup, dry):
- Calories: 160
- Total Fat: 0.5g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 34g
- Dietary Fiber: 3g
- Total Sugars: 1g
- Protein: 7g
Arborio Rice
Arborio rice is the type of rice that is used to make risotto. It retains more starch than other kinds of rice, which releases when heated and stirred. The result is a creamy, delicious risotto!
Lundberg Farms – Organic White Arborio Rice
Ingredients:
- White Arborio Rice
Nutrition Facts (per ¼ cup, dry):
- Calories: 160
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 36g
- Dietary Fiber: 1g
- Total Sugars: 0g
- Protein: 5g
Paleo Alternatives To Rice
If you are going to be following the paleo diet, there are fortunately many creative alternatives that rice can be replaced with. Let’s explore these a bit.
Cauliflower Rice
You can use a food processor to process fresh cauliflower into a rice-like consistency. Or, you can conveniently purchase it already made. Brands like Green Giant and Great Value offer pre-made cauliflower rice products.
Green Giant – Riced Cauliflower
Ingredients:
- Cauliflower
Nutrition Facts (per ¾ cup frozen,½ cup prepared):
- Calories: 20
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 20mg
- Total Carbohydrate: 4g
- Dietary Fiber: 2g
- Total Sugars: 2g
- Protein: 2g
Great Value – Riced Cauliflower
Ingredients:
- Cauliflower
- Salt
Nutrition Facts (per ¾ cup):
- Calories: 25
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 70mg
- Total Carbohydrate: 4g
- Dietary Fiber: 2g
- Total Sugars: <1g
- Protein: 1g
Broccoli Rice
This rice substitute is similar to cauliflower rice, but you use broccoli instead of cauliflower. Plus, you get all the vitamins and minerals that broccoli has to offer.
Green Giant – Riced Broccoli
Ingredients:
- Broccoli
Nutrition Facts (per ¾ cup frozen, ½ cup prepared):
- Calories: 20
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 20mg
- Total Carbohydrate: 4g
- Dietary Fiber: 3g
- Total Sugars: 1g
- Protein: 2g
Good & Gather – Organic Riced Broccoli
Ingredients:
- Organic Broccoli
Nutrition Facts (per ¾ cup):
- Calories: 20
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 20mg
- Total Carbohydrate: 4g
- Dietary Fiber: 3g
- Total Sugars: 1g
- Protein: 2g
Konjac Rice
You may not have heard of konjac rice, but you have probably heard of these two popular products, like Miracle Rice and Shirataki Rice. These are paleo-friendly rice substitutes that are made from a vegetable called konjac. This type of rice is very low in calories and carbohydrates.
Thrive Market – Wonder Shirataki Rice
Ingredients:
- Purified Water
- Konjac Flour
- Calcium Hydroxide
Nutrition Facts (per 3.5 oz):
- Calories: 10
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 2g
- Dietary Fiber: 2g
- Total Sugars: 0g
- Protein: 0g
Miracle Rice
Ingredients:
- Water
- Organic Konjac Flour
- Citric Acid
Nutrition Facts (per 3 oz):
- Calories: 5
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 3g
- Dietary Fiber: 2g
- Total Sugars: 0g
- Protein: 0g
Butternut Squash Rice
You can prepare this substitute like cauliflower and broccoli rice but use peeled butternut squash instead. Butternut squash is a great source of potassium, vitamin A, magnesium, and calcium.
Green Giant – Riced Butternut Squash
Ingredients:
- Butternut Squash
Nutrition Facts (per 1 cup):
- Calories: 50
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 12g
- Dietary Fiber: 1g
- Total Sugars: 2g
- Protein: 1g
Related Questions
Is Rice Keto?
Rice is not considered keto-friendly. It is high in net carbs and could easily throw you out of ketosis. The traditional keto diet recommends consuming 25-50 grams of net carbs per day and just half a cup of white rice contains 28 grams. So, rice will not make the cut.
Is Rice Gluten-Free?
All natural forms of rice are gluten-free. This includes white, brown, and wild. It is always best to check the label to ensure there are no gluten-containing ingredients added.