Quinoa is a great gluten-free, high-protein and high-fiber low carb rice substitute. Technically a seed, it has a grain-like taste and texture perfect for occasionally swapping places with rice. It’s still a little high in starchy carbs, so only incorporate it into your diet a few times a week or as a smaller side dish.
Quinoa is still relatively low in terms of GI value and will be slowly digested and absorbed, causing a slower rise in blood glucose and insulin levels that something like white rice or brown rice. This is good news if you’re not trying to get to ketosis, but if you are, there are better options.
The Best Grain-Free Quinoa Alternatives Pronounced “keen-whah,” quinoa is a grain that comes in many different colors and sizes, most closely resembling red rice, white rice, or whole grain brown rice. In fact, there are an estimated 120 known varieties of quinoa that exist today.
Is Wild Rice, Black Rice, or Brown Rice Low Carb? Though brown rice, wild rice, and black rice are all richer in micronutrients, fiber, and protein than white rice, they are still packed with too many carbs to fit into a low-carb diet. As you can see, wild rice is the lowest carb rice.