Diet Ratings
Brown rice contains approximately 23g net carbs per 100g. While slightly better than white rice due to fiber, it remains a grain and is fundamentally incompatible with keto macros.
Whole grain with no animal products. Retains bran and germ, providing fiber and micronutrients. Excellent vegan staple.
Grain product. Domesticated during Neolithic period. Contains phytic acid and lectins. Not available to hunter-gatherers.
Whole grain with intact bran and germ, providing fiber, B vitamins, and minerals. Aligns with Mediterranean whole grain emphasis. Acceptable staple carbohydrate source.
Grain product with high carbohydrate content (~23g per 100g) and antinutrients. Plant-derived grain explicitly prohibited across all carnivore protocols.
Rice is a grain and explicitly excluded from Whole30. Not permitted in any form.
Brown rice is low-FODMAP at standard servings per Monash University. Whole grain with minimal FODMAP content; slightly higher fiber than white rice but remains low-FODMAP.
Whole grain with intact bran and germ, providing fiber, magnesium, and B vitamins. Low sodium, supports DASH whole grain requirements. Excellent carbohydrate choice.
Moderate glycemic index (~68) with improved fiber and micronutrient profile versus white rice. Acceptable Zone carb block but requires careful portioning. Oats preferred due to lower glycemic response and superior anti-inflammatory profile.
Whole grain with moderate anti-inflammatory properties. Contains fiber, B vitamins, and some antioxidants. Better than white rice but not optimal compared to quinoa or oats. Acceptable in moderation as part of balanced anti-inflammatory diet.
Moderate fiber (3.5g per 100g cooked) and micronutrients, but calorie-dense (111 cal per 100g) with minimal protein (2.6g per 100g). Slow gastric emptying from GLP-1 may cause bloating or discomfort. Better as small side portion with protein.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.