If your goal is to lose weight and live a healthier life, rice is typically one of those foods that you want to minimize or avoid in your diet. It’s high in calories, especially carbohydrates, low in vitamins and minerals, and easy to overeat.
Recent research may be changing the way we look at rice though, and it all comes down to using the right cooking methods. All you have to do is add a tablespoon or two of coconut oil to your boiling water right before you add your rice. After it is finished cooking, the rice needs to cool in the refrigerator for at least 12 hours.
What happens when you cook and cool your rice in this way is that you are dramatically increasing the amount of resistant starch in the rice. Resistant starch has continued to gain popularity over the last couple years as studies have shown that it can improve a wide array of health factors including:
- Helping you lose weight by improving insulin resistance and increasing satiety after meals.
- Increased mineral absorption, including magnesium
- Improving your gut health by preferentially feeding the “good” gut bacteria with butyrate
- Lowering the blood sugar response that you would typically get with carbohydrates.
Also, because each gram of resistant starch is only equal to 2 calories instead of the traditional 4 calories that most starches contain, you can reduce the calorie content of your rice by anywhere from 10-50% with this simple alteration in cooking method. You can also get a similar dose of resistant starch by cooking and cooling white potatoes, which are another great source of resistant starch. The good news is you can reheat these foods up to 130 degrees without affecting the quantity of resistant starch. That means you can cook your rice and potatoes in bulk early in the week, and then store them in the refrigerator for a daily dose of resistant starch throughout the week. How cool is that?