Americans consume too many calories, and this has been confirmed by the USDA.
According to their data, the average person consumes 500 more calories daily than actually needed.
In comparison with the 1970s, 20% more calories are consumed on a daily basis. This is one of the major reasons why many Americans are overweight or obese.
Luckily, there are ways to reduce calorie intake. For instance, there is a method of cooking rice with coconut oil that reduces calorie absorption by more than 50%.
In this method, the rice becomes resistant to starch. It becomes able to resist the absorption of starch and sugar into the bloodstream.
What is Resistant Starch?
All starches, including rice, are easily digested and converted into sugar or glucose in the blood in a very short period. Most of the ingredients in starches are stored in the muscles and liver in the form of glycogen.
However, excess glucose is stored as fat, which leads to various health issues, including obesity. If the starch is resistant, it will not be digested. Instead, it will become food for the beneficial microbes found in the large intestines.
Thus, resistant starch reduces excess glucose in the bloodstream and helps keep colon cells healthy. Moreover, this starch is beneficial for healthy elimination and the natural burning of fat.
Coconut Oil: The Magical Ingredient
The method of making rice into resistant starch is simple and quick. Follow the steps below:
- Boil water and add one teaspoon of coconut oil.
- Stir well, and after the coconut oil dissolves, add half a cup of rice.
- Simmer for 20 to 40 minutes or until the rice is cooked well.
- Once done cooking, leave the rice in the fridge for 12 hours.
Although this meal may look like a leftover, it is extremely beneficial for your health, especially if you have blood sugar or weight problems.
The resistant starch content of the rice will increase. This rice contains 10 times more resistant starch than regular rice.
How Does It Work?
The coconut oil makes the sugar in the rice resistant to digestive system enzymes, preventing it from being digested or decomposed.
While in the fridge, the rice sugar becomes resistant starch, and the resistant starch levels cannot be reduced even if you reheat the cooled rice. You must be aware that overeating this meal may disturb blood sugar levels.
You can also use the following nutrient-rich foods as side dishes: mushrooms, sweet potatoes, barley, cauliflower, leafy green vegetables, squash, and quinoa.
Actionable Tips
Types of Rice
This method works well with white rice, but you can experiment with brown rice, basmati rice, or other whole grains like quinoa and barley for added variety and nutritional benefits.
Coconut Oil Alternatives
If you prefer, you can also try using other oils like olive oil or avocado oil, though coconut oil is known to produce the best results for resistant starch formation.
Pair with Nutrient-Dense Foods
Enhance the health benefits by pairing the rice with other nutrient-rich foods like leafy greens, vegetables, or legumes, which will provide additional fiber and essential nutrients.