A New Trick to Cut the Calories of White Rice in Half

Around the world, rice is a staple food source. It’s easy to prepare, versatile, and delicious but high in calories. However, what if there was a way to cut the calories of rice in half? According to recent research, a simple cooking trick can do just that!

How to Cut the Calories of Rice in Half

If you have been dieting, you know that white rice is a no-no. Rice is brimming with carbohydrates—a single cup of cooked rice contains around 45 grams of carbs—and white rice compounds the issue with little nutrition.

Rice is made up of both digestible and resistant starches.

• Digestible Starch: The body quickly turns digestible starch into glucose, which is then stored as fat for later use.
• Resistant Starch: Resistant starch isn’t digestible, so it is passed through the large intestine without ever being absorbed by the body. A resistant starch is like a soluble fiber in how it behaves in the body.
• Cooking rice, as below, can change the structure of the starch. The digestible starch is effectively altered into resistant starch, which will not contribute to calorie intake.

How to Cook Low-Calorie Rice

Here’s the step-by-step method to cut the calories of your rice in half so you can enjoy the food even while dieting:

1. Boil water. Add one teaspoon of coconut oil to every half cup of uncooked rice. The coconut oil interacts with the starch in the rice to effectively change its structure.
2. Cook the rice as you usually would. The heat of the boiling water helps the coconut oil penetrate the rice shell to alter the starch.
3. After cooking the rice, refrigerate it for at least 12 hours. Cooling the rice allows the starch to crystallize.

You can reheat rice whenever you want to eat it. The starch remains unchanged, making it an ideal diet food option. Cooking rice this way reduces its calorie content by 50-60%.

Benefits Beyond Calories

Cooking rice with the above method reduces calories and creates other health benefits such as:

• Improves Digestion: Resistant starch acts as a prebiotic. When consumed, it feeds the good bacteria in your gut, promoting their growth and improving digestion and health.
• Enhances Satiety: Foods high in resistant starch can help you feel full longer. When you feel fuller, you won’t want to snack frequently, allowing you to control your calorie intake and manage your weight more effectively.
• Lowers Blood Sugar Levels: Resistant starch helps regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream.

Practical Tips for Cooking Rice

Cooking rice using the above method will reduce the calories in the rice, allowing you to enjoy the food as a natural part of your diet and not worry about it disrupting your weight loss goals.

Here are some practical tips to get the most out of this trick:

Plan Ahead: Yes, it takes some planning. You’ll need to refrigerate the rice for at least 12 hours before enjoying it. Try to prepare the rice the day before you plan to serve it. You can also cook a large batch and store it in the fridge for quick meals.

Use It In Various Dishes: This low-calorie rice can be used in any dish that calls for rice. Whether it’s a stir-fry, a curry, or a simple side dish, you’ll cut calories without sacrificing flavor. Keep a bowl of the pre-cooked rice in the fridge for frequent use.

The Bottom Line

Rice is a beloved food enjoyed by billions worldwide. However, its high calorie content can be a concern if you are trying to shed unwanted pounds or maintain your weight.
Fortunately, changing how you cook rice can reduce its calorie content by over half. Adding coconut oil, cooking, cooling, and reheating can transform rice into a lower-calorie, healthier option.

That said, this is not an endorsement of overeating rice. As with anything you eat or drink after bariatric surgery, moderation is vital, even if it is a healthier option than usual.