You’ll quickly get booted out of ketosis if you eat whole grains – even healthy ones like rice or quinoa (which is technically an herb). Although high in protein, quinoa is also packed with carbs. A half cup contains 20 grams of carbs, which will put you over your keto-carb limit quickly. Not only that, it rates high on the glycemic index, meaning that it can send your blood sugar soaring fast.
Rice is controversial because it is recommended on many weight-loss diets. Since it is high in carbs (45 grams in one cup), it can slow down your fat-burning efforts.
Rather than go for rice or quinoa, try riced cauliflower instead. It’s available in the frozen vegetable section of the supermarket and can be cooked up quickly and serves a rice substitute. A lot of people say it tastes better than rice!