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Most health enthusiasts stay away from white rice since it’s considered a source of empty calories. However, if you like rice and if it has been a staple for your meals for years, there are ways to cut down on the GI index of rice in some creative ways. It’s common knowledge that day-old rice is healthier since it has a low GI index. But there’s another hack you can adopt in your kitchens to eat rice without the guilt and it involves coconut oil.
Also Read: 4 Tips To Make The Perfect Steamed Rice
This method, often referred to as "calorie-hacking", leverages the unique properties of coconut oil to alter the digestibility of rice, ultimately reducing its caloric impact. Rice, especially white rice, primarily consists of two types of starch: amylose and amylopectin. Amylose is a resistant starch that is not easily broken down by the body, while amylopectin is more readily digestible, leading to a quicker spike in blood sugar levels and a higher caloric intake. The glycemic index (GI) of rice can also be quite high, which means it can cause rapid increases in blood sugar levels after consumption.
However, the way rice is cooked can significantly influence its starch composition. Traditional cooking methods involve boiling rice in water, which gelatinizes the starches, making them more digestible. This increases the glycemic load and the caloric content of the rice.
Adding coconut oil to rice during the cooking process can alter the starch structure, increasing the amount of resistant starch, which the body digests more slowly. The fat from the coconut oil interacts with the rice starch during cooking, changing its structure and making it less digestible. Cooling the rice after cooking is crucial as it allows the starch to undergo retrogradation, reforming it into a less digestible structure. This cooling process ensures that fewer calories are absorbed when the rice is eaten.
To effectively reduce rice calories, use about one teaspoon of coconut oil for every half cup of uncooked rice. Cook the rice as usual with the coconut oil and then let it cool in the refrigerator for at least 12 hours. This cooling period is essential for forming resistant starch. Once the rice has cooled, it can be reheated before serving. The resistant starch formed during cooling remains intact, ensuring that the caloric content stays lower than traditionally cooked rice.
Research suggests that this method of cooking rice with coconut oil and then cooling it can reduce calorie content by up to 50-60%. However, the exact reduction may vary depending on factors such as the type of rice used, the amount of coconut oil, and the cooking and cooling times. This method has also shown promise in reducing the glycemic index of rice, making it a better option for those managing blood sugar levels.
Beyond calorie reduction, coconut oil offers several health benefits. It is rich in medium-chain triglycerides (MCTs), which are more easily digested and converted into energy by the liver, aiding in weight management and increasing energy levels. Coconut oil also contains lauric acid, which has antimicrobial properties that can help fight off harmful bacteria and viruses. Although coconut oil is high in saturated fats, the specific types of fats it contains may promote heart health by increasing HDL (good) cholesterol levels.
