A flexible staple meals, rice is the inspiration of many diets all over the world – significantly in Asia and the Caribbean. Fried, steamed, rolled into sushi… rice’s recognition is due largely to it’s malleability; it pairs properly with many alternative meals, and is accessible and cheap irrespective of the place you reside.
One cup of cooked rice holds roughly 200 energy, most of which comes from starch within the meals. Starch is become sugar within the physique, and sometimes saved as fats. In truth, the consumption of white rice, which has fewer vitamins than brown rice, has been linked to an increased risk of diabetes.
A Harvard University research revealed within the British Medical Journal concluded that this threat is very prevalent in Asian international locations, the place people could eat a number of servings of white rice per day(1).
Making The Rice Healthier
Fortunately, scientists suppose they might have discovered the important thing to making ready rice in a method that’s in the end higher for you – and all it takes is a number of easy steps.
Sudhair James, one of many researchers behind the tactic, introduced his preliminary research on the National Meeting And Exposition of the American Chemical Society, saying:
“What we did is cook the rice as you normally do, but when the water is boiling, before adding the raw rice, we added coconut oil – about 3 percent of the weight of the rice you’re going to cook. After it was ready, we let it cool in the refrigerator for about 12 hours.”
Why It Works
This easy technique to prepare dinner rice works by manipulating the chemistry of the starches inside the rice, remodeling digestible starches into resistant starches, which takes extra time for the physique to course of. Most starches, white brief grain rice particularly, are rapidly digested and transformed into glucose within the physique.
While most of it typically will get saved within the liver and muscular tissues as glycogen, any extra glucose that isn’t used normally finally ends up being saved as fats. And over the long term this could grow to be a serious contributor to weight acquire and a number of different well being points comparable to diabetes and weight problems.
Sudhair James from the College of Chemical Sciences in Sri Lanka introduced his analysis throughout the National Meeting & Exposition of the American Chemical Society.
He confirmed that cooking rice with coconut oil might reduce caloric absorption by 10-12%, and doubtlessly as much as 50-60% with additional analysis.
This cooking method of heating and cooling has been studied earlier than, particularly in potatoes(2) – so it stands to purpose that the identical precept would apply to rice. Indeed, fried rice and pilaf-style rice have extra resistant starches than steamed rice.
While researchers have but to check this idea on as many number of rice as attainable, they’re hopeful – if energy in rice may be decreased by a easy preparatory course of, perhaps the identical may be finished finally for different starches and carbohydrates, comparable to bread. The implications of this are vital within the world battle in opposition to weight problems and diabetes.
“We as scientists believe that if we are going to do this process on the best varieties and if this method is going to work this could be a massive breakthrough,” James stated. “We could lower the calories in rice by 50 to 60 percent.”
How To Cook Rice with Coconut Oil
The chilling time is 12 hours however it’s a essential step in changing the starches, so make positive you don’t skip this.
- 1 cup white rice
- 2 teaspoons coconut oil
- 1 3/4 cups water
- In a pot, convey water to a boil.
- Add coconut oil to pot, adopted by the rice.
- Cover, decrease warmth, and prepare dinner for 20 to 25 minutes.
- Once the rice is cooked, let it cool, then chill within the fridge for at the very least 12 hours.
This could seem to be rather a lot work to prepare dinner rice however in case you have blood sugar or weight points, this process may be very useful. It will naturally enhance the resistant starch content material of your rice by 10 instances, which can assist you keep away from sugar spikes.
In addition, resistant starches are well-known for supporting wholesome colon cells and good micro organism within the intestine.