How to upgrade white rice for better gut health. How to incorporate more resistant starch in your diet
I wrote in my previous blog that I personally do not like to eat rice anymore because it raises my blood glucose level too much. A cup of the cooked grain carries with it roughly 200 calories, most of which comes in the form of starch, which turns into sugar, and often thereafter body fat. If my body needs starch, I’d rather each sweet potatoes or pumpkins.
However, I just read an interesting article from Sri Lanka, where scientists found out the way to maximise the amount of resistant starch in cooked rice. This is exciting for those who cannot cut rice out of their life! What does it mean? It would basically slash calories out of rice by reducing the digestible part of starch, while benefiting the gut microbiome.
Normally rice contains digestible starch and resistant starch. The latter is NOT digested in our body, rather, it is fed to our gut bacteria as a prebiotic. However, the amount is not so much compared to green plantain, raw potato starch etc. So if you want to benefit from resistant starch, it is a lot more efficient to dissolve plantain powder in water and drink it alone. Or use it in cooking. I used to mix plantain powder in all my cooking but I stopped because I took enough prebiotic food already and I didn’t find that all necessary.
So how do you upgrade your rice this way? It is very simple.
- Cook rice with some coconut oil (1 teaspoon of oil to half a cup of rice) for 40 minutes
- Cool it, and chill in the fridge for at least 12 hours
Apparently the fat molecule from coconut oil wedges its way into the rice, and provides a barrier against quick digestion. Rice cooked this way had at least 10 times the resistant starch as normally prepared rice and 10-15% fewer calories. Can you re-heat it? Absolutely! It does not change the level of resistant starch.
One thing regards the argument of cutting calories in cooking rice this way. Many internet articles say that this method can reduce the calories of rice up to 60% but this is BULLXXXX. None goes into detail regards which kinds of rice get boosted with resistant starch that much. An article from time.com says “researchers think that with certain kinds of rice, the method could cut calories by 50-60%“, well, show us how!!!!
By quickly googling, I just found one study which determined that long grain rice contains more resistant starch than short grain rice….
Anyway, there is still no other way to magically cut the calories of rice in half, that is the hard fact. If you want to have less calories in your rice, then I suggest:
- Prepare resistant-starch rich rice with the above method
- Mix lots of low carb vegetables, like cauliflour
- Mix konjac rice – best way to bulk up by no adding calories