It is true that white rice is a highly processed grain and has a high glycemic index. But the effect that food has on blood sugar can be altered depending on what you eat with. Researchers in Sri Lanka may have discovered the “Holy Grail” of rice cooking that could change the way white rice is prepared. They presented their preliminary findings at the National Meeting and Exposition of the American Chemical Society, where they state that cooking white rice with coconut oil makes it healthy.
Research on coconut oil and white rice
The authors of the research, tested 8 different recipes on 38 varieties of rice.
The cooking method that proved to be the best in increasing the wholesomeness of rice included adding coconut oil to boiling water, before stirring into the uncooked rice.
After cooking, the rice is cooled in the fridge and consumed after 12 hours.
When the least healthy of all types of rice was prepared in such a way, its calories were reduced by 10 to 12 percent. The two scientists, who conducted their research at the Faculty of Chemical Sciences in Colombo, claim that further reduction in calories is possible.
They predict that if the right variety of rice is made with coconut oil, the calories could be reduced by about 50 to 60 percent.
For many people, rice is a regular part of their diet. But a single cup of cooked rice contains 240 calories. Starchy foods can also increase a person's risk of developing diabetes.
The calories from the starch in rice are converted to sugar, then converted to fat.
How the method of cooking white rice with coconut oil works
Intuitively, many cultures prepare food in a way to make it healthier.
Some nutrition schools, too, have long believed that mixing certain fats with carbohydrate-rich foods (such as rice) could reduce the blood sugar-raising effect of food.
The method of cooking with coconut oil and then cooling the rice cuts the calories by changing the chemical composition of the rice.
Digestible starch is converted to indigestible starch (or resistant starch), so rice is not easily metabolized into glucose - if not used, glucose over time turns into body fat and contributes to weight gain.
A cup of medium grain white rice generally contains around 246 calories. With this method, the number of calories is reduced to just 147.
What's more, resistant starch is considered a prebiotic and complements the function of probiotic foods. It feeds the good bacteria in your gut and helps your immunity and digestive processes.
Low calorie cooked rice recipe
· Boil 2 cups of water and add a tablespoon of coconut oil (always opt for organic virgin coconut oil)
· Add 1 cup of rice.
· Cook for about 20 minutes, until the rice is cooked.
· Put in the fridge for 12 hours.
· Use cold or reheat - according to Sri Lankan research, rice maintains its newly acquired benefits, even after reheating.
We have already given you a chance to convert white rice towards a better option to consume it, since it is healthier when the previous method is applied
Even so, it should not now be eaten in unlimited quantities since it is still a processed rice. Also, consider using brown rice instead, as it has not been processed like white rice.
Brown rice contains the germ and the bran, making it a better option, as it retains most of its vitamins, minerals, essential fatty acids, and fiber.
Remember that the properties of coconut oil can make your dishes healthier, so you can start today to incorporate it as part of your recipes.
There is a common misconception that eating carbs and is bad for health. But carbs and fat are the two most important macronutrients, required by our body daily. So, cutting them completely from your diet is not a good option. Instead, you must switch to healthy carbs and healthy fats. Carbs help to keep you fuller, while fat is needed for the absorption of several fat-soluble vitamins. It is better to eat them in moderation.