Hard facts show that we, Americans, simply eat too much. For instance, some scientists say that Americans eat 500 calories more per day than needed, while other experts suggest we eat 100% more food than we actually need. No wonder why Americans are so overweight!
A new way to cook rice that would cut the caloric absorption by 50-60%, that is a new recipe that makes the rice become a resistant (indigestible) starch, which resists the absorption of the starch from entering the bloodstream.
Most of the starches are very digestible and quickly convert to sugar in our blood. So while most of the starches get stored in the liver and muscles as glycogen, the excess glucose gets stored as fat and becomes a major contributor to obesity and a host of other health issues. Resistant starches pass through the small intestines undigested and become food for the good microbes in the large intestines, all the while reducing the risk of excess glucose lingering in the blood and supporting healthy colon cells.
It’s no secret that weight-conscious people are cutting back on their starchy carbs. Now a group of Sri Lankan scientists has uncovered a cooking technique that can reduce the amount of calories your body absorbs from the rice you eat by more than half. So if you like to layer your stir-fry over a bed of the white grains, you’ll save yourself 120 calories for every cup.
The key is increasing the rice’s amount of resistant starch, the type your body doesn’t absorb from starchy foods. It’s simple. Just add a teaspoon of coconut oil to the boiling water. Then add a half a cup of rice. Simmer for 40 minutes or boil for 25. Then—and this is key—refrigerate it overnight (or 12 hours).
This part is essential, the scientists say, because the cooling process expels the digestible part of the starch; once outside the rice granules, the molecules form strong bonds, turning them into indigestible starch. By doing this, the oil enters the starch granules during cooking, which changes the starches and makes them more resistant to digestive enzymes. The cooling is important because the soluble part of the grain exits and forms a bond on the outside layer, locking in changes to the structure of the granules. The end result: You increase the resistant starch 10 times over the amount usually found in traditional, non-fortified rice, reducing the calories your body absorbs by at least 10 to 12 percent, says lead researcher Sudhair A. James, of the College of Chemical Sciences in Colombo, Sri Lanka.
Rice contains a number of nutrients, including potassium and magnesium, and it’s not clear whether this modified cooking process affects how the body absorbs those. The researchers didn’t describe any of the changes to the rice’s taste or texture, either. But the team hopes to test different types of rice and oils to see which is the best to use with this cooking process.
The prospect of lower-calorie rice can go a long way in dealing with the obesity epidemic especially in developing nations like India where large number of people consumes rice. Although rice is not the only reason for weight gain, cutting down calories in a cup of cooked rice even by 10% can have an enormous impact for future generations.