It seems counterintuitive, but new research finds adding a certain type of healthy fat to rice while its cooking may actually cut the calories in this starchy, carb-laden food staple.
A cup of cooked rice typically contains 240 calories and is made up of both digestible and resistant types of starch. Humans do not have the enzyme to digest resistant starch, which means the body is unable to convert some of that starch to sugar and absorb it into the bloodstream.
Researchers at the College of Chemical Sciences in Sri Lanka successfully tested out their theory that using a specific heating and cooling process could increase the presence of resistant starch and thereby minimize the bodys calorie absorption.
Heres how to cut the calories in your rice by more than half, according to the researchers: Add a teaspoon of coconut oil to boiling water, then add half a cup of rice. Simmer for 40 minutes or boil for 20 to 25 minutes. The cooked rice should then go into the refrigerator for 12 hours, which means youll need to cook it ahead of time.
The researchers say this method causes the oil to enter in starch granules while it cooks and adds a protective layer, which ostensibly changes the structure of the rice granules so they becomes resistant to the digestive enzyme. Ultimately, this means that fewer calories from the rice are absorbed by the body.
It turns out the cooking process is only part of this magic food chemistry experiment. During the extended cooling process, as the rice starts to “gel,” the amylose — the starchy part of the rice — leaves the granules. The 12-hour cooling period also leads to the formation of hydrogen bonds between the the amylose and molecules outside the rice grains. This converts it into the starch the body is unable to digest.
Thankfully, you wont need to eat your rice cold and gummy to maintain its lower calorie content. The scientists say reheating the rice at a later time doesnt alter the rices chemical composition. Additionally, the researchers say rice cooked this way wont only help a person maintain a trim waist; it may also result in a healthier gut, since the bacteria in the rice provides a potent energy source to the “good bacteria” in the human body.
These findings were presented at the 249th National Meeting & Exposition of the American Chemical Society.
Next the researchers plan to conduct studies with humans to find out which varieties of rice work best for this calorie-reduction process, and whether it can also be done with other types of oils.
Researchers at the College of Chemical Sciences in Sri Lanka successfully tested out their theory that using a specific heating and cooling process could increase the presence of resistant starch and thereby minimize the bodys calorie absorption.
It seems counterintuitive, but new research finds adding a certain type of healthy fat to rice while its cooking may actually cut the calories in this starchy, carb-laden food staple.
It turns out the cooking process is only part of this magic food chemistry experiment. During the extended cooling process, as the rice starts to “gel,” the amylose — the starchy part of the rice — leaves the granules. The 12-hour cooling period also leads to the formation of hydrogen bonds between the the amylose and molecules outside the rice grains. This converts it into the starch the body is unable to digest.
The researchers say this method causes the oil to enter in starch granules while it cooks and adds a protective layer, which ostensibly changes the structure of the rice granules so they becomes resistant to the digestive enzyme. Ultimately, this means that fewer calories from the rice are absorbed by the body.
Next the researchers plan to conduct studies with humans to find out which varieties of rice work best for this calorie-reduction process, and whether it can also be done with other types of oils.
Note. I am not telling you to eat rice every day, but I am saying to listen to your body and when you eat white rice, you cool it, add your fat (brain octane, coconut oil or butter) and enjoy.2 step HACK. When you cook your white rice there is 2 thing you have to do…
For me and most of my women clients who focus on a HFLC (high-fat, low-carb) diet, eating the right carbs helps me from feeling low energy and helps in balancing my hormones. There is a time and place for a more strict keto, (cancer, tumors, seizer, etc), but I definitely feel better when I get my serving in of those good carbs and I like to do it at night time.
I love this recipe with my Pumpkin Curry or I will use it for making homemade sushi.
Get ready, cuz I am about to burst your bubble, brown rice is not healthier than white rice. Ya you and everyone else are shocked I know. Basically brown rice contains arsenic, which of course depends on country and which variety. Brown rice also has a compound called phytic acid making it harder to digest.
Rice is something I think people tend to stay away from on a strict keto diet. I have found personally and with a lot of my clients (and Dave Asprey from Bulletproof also confirms) if you cook and then cool rice before consuming and also add coconut oil to the cooking process, you are changing how your body absorbs the carbohydrate, lowering the glycemic response in the body therefore not causing your glucose (blood sugar level) to spike as high which also is a reason people gain weight.
Cooking Rice with Coconut Oil is Better for your Blood Sugar and Waistline-Lower Calorie Rice Recipe
FAQ
Can you use coconut oil in rice?
Can I mix coconut oil with rice flour?
What oil to use for rice?
Can you put coconut oil in a rice cooker?
Can you eat white rice and coconut oil together?
White rice is a great source of clean carbohydrates. Coconut oil is a quality fat on the Bulletproof Diet. But what about the two together? Research suggests that when you combine coconut oil and white rice, you can get the nutrients from both — while lowering your glycemic response.
What should I use to mix in boiled rice?
Adding veggies like carrots is a good way to vary it up. In addition to making the dish more beautiful and colorful, you enjoy the benefits of vegetables.
Can cooking white rice with coconut oil reduce caloric content?
A new research found that cooking white rice with coconut oil can reduce its caloric content by up to 50%.