One cup of cooked rice contains around 240 (starchy!) calories that can be quickly converted into fat if they’re not burnt off.
Thankfully, researchers in Sri Lanka discovered that if you add a teaspoon of oil when cooking rice, it actually decreases the calories by as much as 60 percent. This percent will vary depending on the rice. High starch rice has the potential to reduce the calories further in lower starch rice. For instance, your typical bag of white rice will have a higher starch content than brown or basmati rice.
It’s simple but you need to plan ahead!
Instructions: Cook your rice covered with a teaspoon of coconut oil then refrigerate it for 12 hours.
See, simple, yes?
The indigestible starch formed during the cooling process prevents the rice from being metabolized into glucose (sugar) during digestion. This reduces the number of calories absorbed by the body.
You can make a batch ahead of time and store in the refrigerator. Reheating won’t increase the calories again so you can season it and reheat as desired.
Quinoa and barley also work well using this method, but I don’t have any research on how many calories will cut back with this method.
Detailed instructions based on an average bag of rice.
- 1 2/3 cup water
- 1 tsp coconut oil
- 1/2 cup uncooked rice
*Cooking times are based on long or short grain rice.
In a small pot, bring the water to a boil. Once boiling, lower to a simmer and add the oil. Add the rice and cover the pot.
Leave covered on simmer for 40 minutes. (don’t lift the lid or stir the rice) Remove from heat but let the rice sit covered for an additional 20 minutes. Without lifting the lid, place the rice pot in the refrigerator for at least 12 hours.