Rice is a mainstay of dozens of different cuisines around the world, and the fuel that keeps uni students alive (alongside instant noodles). But it’s easy to overindulge on rice, and too much of any carb isn’t good for you. Carbohydrates can spike your blood sugar levels, leading to energy crashes, weight gain, insulin resistance and a host of other issues.
What if you could hack your white rice to avoid this problem? What if you could decrease its glycemic index, increase its health benefits and make it more Bulletproof, all with a simple change to the way you cook it?
All it takes is a little coconut or MCT oil. Read the research below. Click here to jump to the recipe.
WHAT THE STUDY FOUND
The researchers steamed rice normally, making just two modest changes: They added coconut oil before cooking the rice, and afterward, they cooled the rice down in a fridge. Researchers already knew that cooked-and cooled or parboiled rice was higher in gut-friendly resistant starch than freshly steamed rice.
The results were profound, though not for the reason the researchers report. The calories in the rice decreased by 10-12 percent, and they’re optimistic that with more research, they can raise that number to 60 percent.
So what about carbs? When you cook coconut oil and rice together, the oil binds to the digestible starch in the rice — that’s the starch that converts to glucose. Once bound with the oil, the digestible starch crystallizes, creating another form of starch: the resistant variety.
Related: Resistant Starch 101: A Complete Beginner’s Guide
Our bodies convert digestible starch into glucose, which raises blood sugar levels. Resistant starch is different. Humans don’t digest resistant starch, so it doesn’t raise blood glucose. In fact, for some people, certain types of resistant starch can lower glucose and insulin levels after meals.
Therefore, the benefit of cooking rice with coconut oil is twofold:
- The rice produces a smaller spike in blood sugar because you get more resistant starch to take the place of digestible starch.
- Moreover, the inherent qualities of the resistant starch decrease this smaller spike even further.
The result is lower-carb rice.
It’s a strange and paradoxical concept, but it’s appealing. With a significantly lower glycemic index, rice no longer has to be limited to an occasional treat. If you love rice as your carbohydrate source, rejoice! Delicious cooled rice dishes like sushi are already a good choice, and you can step that up a lot more if you cook the rice yourself (and if you’ve never made your own sushi, try it! It’s a blast).
Enjoy this quick dessert recipe. It’s appropriate for days when you are going to dip out of ketosis, but it won’t spike your blood sugar the way junk food or sugar would. If you eat a little in the evening, you may experience an amazing boost in sleep quality.
WHITE RICE VS. BROWN RICE: WHICH IS BETTER?
It usually shocks people when I tell them that white rice is better for you than brown rice. But there are several reasons why white rice is my starchy carbohydrate of choice.
Turning brown rice into white rice removes phytic acid — an anti-nutrient that stops us from absorbing minerals — and leaves both an easily digestible carbohydrate. It also reduces arsenic, which is concentrated in the thin outer layer than makes brown rice brown. Arsenic content in rice varies widely from country to country and by types of rice, but you can avoid higher levels of arsenic entirely by sticking with white rice.
GET THE RECIPE:
LOW-CARB RICE RECIPE
- 1 cup of rice
- 1 ½ cups water
- Pinch of Himalayan pink salt
- 2 tsps. Coconut or MCT oil or Ghee (MCT oil is the king and tasteless)
- Rinse rice well in cold water and drain.
- Bring water to a boil.
- Add coconut or MCT oil to boiling water. Stir it for a minute.
- Add rice, reduce heat to low, cover, and cook for 20-25 minutes.
- Remove rice from heat and immediately transfer it to the fridge. Let rice cool in the fridge for at least 12 hours. You can portion out the rice before putting it in the fridge so it cools more quickly.
- Remove rice from fridge and warm it on stove or microwave oven.
We can use a same recipe for pasta and potatoes too.
A quick word by Thy Fere
This article is not a medical advice but based on the research and my personal trial. Above recipe didn’t spike my insulin with compare to cooking rice without ghee or coconut oil.
Now, reduction in calories also doesn’t mean that you should double your rice intake because still calories matter. If you are taking any other food items with the rice like curry, meat, fried veggies, etc., remember that also adds up to the total calories.
So, consider the portion control and watch your waistline, not the weight.