Rice makes the perfect side dish because it is extremely versatile. Fried or steamed, rice goes well with many different foods and it is used in many cuisines around the world, especially in Asia.
It is easily available and inexpensive, regardless of the place you live.
One cup of cooked rice has 200 calories. Most of them come from starch found in rice. Starch is converted into sugar in the body, and usually, it is stored as fat.
Actually, the consumption of white rice has been related to an increased risk of diabetes.
According to a study published in the British Medical Journal, people in Asian countries may have an increased risk compared to other people since in these places the individuals may eat multiple servings of white rice on a daily basis.
Making the rice healthier
Scientists claim that they have discovered a new way of preparing rice that is much healthier for you. The best thing is that it takes a few easy steps.
Sudhair James was the leader of this study and he explains that this method is similar to the one that you used previously to prepare your rice, except for one thing, when the water is boiling, before adding the raw rice, you should add coconut oil, 3% of the weight of the rice you will cook.
Afterwards, you should let it cool in the refrigerator for 12 hours.
Why it works
This easy method of preparing rice works by manipulating the chemistry of the starches found in the rice. It transforms digestible starches into resistant starches. This takes more time for our body to process.
In general, most starches are quickly digested and transformed into glucose within the body. Most of it usually gets stored in the liver and muscles as glycogen.
However, the excess glucose can end up stored as fat. Over time, this can contribute to weight gain and develop various health issues, including obesity and diabetes.
According to the study done by Sudhair James, cooking rice with coconut oil can cut caloric absorption by 10-12%, and possibly up to 50-60%.
This cooking method of heating and cooling was used before, especially with potatoes, so this is not something new. In fact, fried rice and pilaf-style rice contain more resistant starches compared to steamed rice.
The researchers have hope that if a simple preparatory process can reduce the calories in rice, maybe the same can be done for other starches and carbohydrates like bread.
This is of utmost importance since it can be extremely beneficial in the case of obesity and diabetes.
How to cook rice with coconut oil
It takes 12 hours for converting the starches, so keep in mind that this is the most important step!
- 1 cup white rice
- 2 teaspoons coconut oil
- 1 3/4 cups water
Bring water to boil. Add coconut oil then add the rice. Make sure to cover, lower heat, and cook for 20-25 minutes. When the rice is cooked, let it cool, then place it in your fridge and let it stand for 12 hours
You may think that this is a complicated process, but keep in mind that this can be extremely helpful if you have blood sugar or weight problems.
It naturally increases the resistant starch content of the rice by 10 times. In this way, you will avoid sugar spikes. Moreover, resistant starches can support healthy colon cells and good bacteria in the gut.