“What we did is cook the rice as you normally do, but when the water is boiling, before adding the raw rice, we added coconut oil—about 3 percent of the weight of the rice you’re going to cook, …..After it was ready, we let it cool in the refrigerator for about 12 hours. That’s it. Sudhair James
So I read this article on a fellow foodies wall. Apparently, there is a way to cook rice that reduce its calories by half! My first thought was rice lovers who want to lose weight will dance “Eshe Oluwa” on this one! But then the nutritionist and research associate in me said hold on a minute! I wanted to verify for myself. So I headed on to read the article and the research paper because IHL is about bringing you science backed nutrition and lifestyle tips in a way that is easily understandable right? 🙂
As a health research associate, I have learnt to critically analyse, appraise and review literature and this one sounds too good to be true. So I jotted down a few remarks from the article:
What I found:
- Although the researcher makes mention of the apparent reduction in caloric value caused by adding coconut oil, he didn’t talk about the effect of adding coconut oil to rice in terms of calories. It is obvious that adding oil to rice will add calories. so what’s the point in reducing calories by approximately 10-12% by preparatory method but adding more calories by adding oil?
- We do not know what kind of coconut oil he uses, was it cold pressed, refined or extra virgin? Taking into consideration that oil can be healthy or unhealthy depending on their method of extraction.
The researcher focuses on cutting calories. But rice is all about glucose being converted to fat. Wouldn’t it be reasonable to research how glucose in rice could be slowly converted to glycogen instead?
But here’s all you have to know about rice and why too much is not so good for you!
All about Rice
Carbohydrate and caloric content
- All types of rice, brown or white, long or short, are packed with carbohydrates. A cup of cooked rice provides an average of 45 grams of carbohydrates,
All of these carbohydrates are broken down into sugar and end up in your blood after eating rice. A serving of rice providing 90 grams of carbohydrates will break down to about the same amount of sugar found in 22 teaspoons of sugar.
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.
- In addition to its high carbohydrate content, rice also has a high glycemic index (If you did not know yet, Glycemic Index (GI) is a measurement carried out on carbohydrate-containing foods and their impact on our blood sugar).
Foods with a high glycemic index like rice are more likely to leave you unsatisfied after your meal.
Eating large amounts of rice on a regular basis could make you more hungry and crave more foods, which could eventually lead to overweight and obesity.
Smart Cook’s Tips
- Replace your usual rice with basmati rice it doesn’t matter if it is the white or brown variety. Basmati rice has a lower glycemic index, and although it contains just as many carbohydrates as regular white rice, it won’t raise your blood sugar levels quite as fast as other varieties.
– Keep your serving size small to prevent stimulating your hunger if you have diabetes or are trying to lose weight.
- Make rice more satisfying by accompanying it with plenty of fiber-rich non-starchy vegetables, such as onions, mushrooms, red bell peppers, spinach and other dark leafy veggies as well as an adequate amount of protein from chicken, pork or fish.
Reduce glucose in rice by washing the rice several times and throwing the water. This can be done during preparation by throwing away white starchy water until water is clear.
Take home message:
- Not all research is good research.
- Though high in calories, (whole grain) rice is good for you, just eat the right proportion and always combine rice with lots of vegetables.