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How to Cook Rice with Coconut Oil to Reduce Calories by Increasing Resistant Starch

Published in Low Calorie Rice Cooking 4 mins read

Cooking rice with coconut oil is an effective method to reduce its overall caloric content by significantly increasing its resistant starch. This innovative approach allows you to enjoy your grain with fewer calories, making it particularly beneficial for individuals on a calorie-deficient diet or looking to lose weight.

The Science Behind Calorie Reduction

The primary mechanism for reducing calories in rice cooked with coconut oil lies in the formation of resistant starch. Unlike regular starch, resistant starch is a type of carbohydrate that is not fully digested and absorbed in the small intestine. Instead, it passes largely intact to the large intestine, where it acts similarly to dietary fiber. This means fewer calories from the rice are actually absorbed by the body.

The reference states: "By increasing the resistant starch content with coconut oil, the overall caloric intake from the rice is reduced, meaning that you can enjoy your grain with lesser calories. This low calorie rice method is great for individuals who are in a calorie deficient diet and looking to lose weight."

How Coconut Oil Boosts Resistant Starch

When a small amount of coconut oil is added during the cooking process and the rice is subsequently cooled, the structure of the starch within the rice grains changes. The oil helps to modify the starch, making it less digestible. The crucial cooling period (typically 12 hours in a refrigerator) further enhances this transformation, converting a significant portion of the digestible starch into resistant starch. Reheating the rice afterward does not diminish the resistant starch content.

Step-by-Step Guide to Cooking Low-Calorie Rice

Achieving rice with reduced calories is a simple process that can be incorporated into your regular cooking routine.

Ingredients:

  • 1 cup white rice (e.g., Basmati, Jasmine)
  • 2 cups water
  • 1 teaspoon coconut oil

Instructions:

  1. Bring Water to a Boil: In a medium saucepan, bring 2 cups of water to a rolling boil.
  2. Add Coconut Oil: Stir in 1 teaspoon of coconut oil into the boiling water. The oil helps penetrate the starch granules.
  3. Add Rice: Add 1 cup of rice to the boiling water and oil mixture.
  4. Cook as Usual: Reduce heat to low, cover the saucepan, and simmer for about 15-20 minutes, or until all the water is absorbed and the rice is tender.
  5. Cool Completely: This is the most critical step. Once cooked, transfer the hot rice to a shallow dish or container to allow it to cool down quickly.
  6. Refrigerate: Place the cooled rice in the refrigerator for at least 12 hours. This chilling period is essential for the retrogradation process, which converts digestible starch into resistant starch.
  7. Reheat and Serve: After 12 hours, the rice is ready to be consumed. You can reheat it in a microwave, on the stovetop, or enjoy it cold in salads. Reheating does not reverse the resistant starch formation.

Benefits of Resistant Starch-Rich Rice

Incorporating resistant starch into your diet offers several advantages beyond just calorie reduction:

  • Weight Management: By reducing the net caloric intake, this method supports weight loss and management efforts.
  • Improved Blood Sugar Control: Resistant starch has a lower glycemic index, meaning it causes a slower and smaller rise in blood sugar levels compared to digestible starches.
  • Gut Health: As a type of fiber, resistant starch acts as a prebiotic, feeding beneficial gut bacteria and promoting a healthy microbiome.
  • Increased Satiety: Foods rich in resistant starch can help you feel fuller for longer, potentially reducing overall food intake.

Understanding Starch Types and Caloric Impact

To further illustrate the benefit, consider the difference between regular starch and resistant starch:

Feature Regular Starch Resistant Starch
Digestion Fully digested in the small intestine Resists digestion in the small intestine
Caloric Value ~4 calories per gram ~2 calories per gram (or less, as it's not fully absorbed)
Blood Sugar Causes rapid rise Causes slower, smaller rise
Gut Impact Absorbed as glucose Fermented by gut bacteria (prebiotic effect)

By converting a portion of regular starch into resistant starch using coconut oil and cooling, you effectively lower the total calories your body extracts from the rice.