Some of us just want to eat rice again! After a long time of scraping rice off of sushi rolls and asking restaurants if they at least have long-grain wild rice for your side, it might just be time to enjoy your favorite staple again. Researchers have documented a way to cut the starch absorption from rice in half.
Cutting out the starch absorption is the name of the game when re-introducing rice to your diet. Starch is so easy for your body to convert into sugar, causing your blood sugar to spike and causing you to crash and crave more after you’ve just eaten a bunch. Totally problematic.
So what do you do to fix it?
You cook it in coconut oil!
For this explanation to make sense, you should have a basic understanding of something called amylose. Amylose is a type of starch made up of glucose. “The more amylose there is, the slower is the digestion of rice and the lower is the glycemic index,” explains Reynante Ordonio, who led the 2016 study.
In other words, it makes it difficult for your body to digest the amylose and break it down into glucose (sugar). If it can’t be broken down, it cannot be used for energy or stored as fat. Ordonio’s work set out to increase the amount of amylose in rice to make it trickier to digest; the answer is cooking rice in a fat such as coconut oil!
Coconut oil enters the starch granules during the cooking process and forms an amylose-lipid complex, which makes them resistant to the digestive enzymes, so it won’t break down and be digested (known in scientific circles as resistant starch type 5). Effectively, you’re reducing the number of calories your body actually absorbs.
The next step of the process is allowing the rice to cool, which increases a different type of resistant starch (resistant starch type 3). Just like resistant starch type 5, this makes your rice harder to digest and your body absorbs fewer actual calories. This step has a similar effect to parboiling rice.
How Do You Do it?
- Add 1 teaspoon of virgin coconut oil for every 1/2 cup of rice, then cook as usual.
- Cool the rice for 12 hrs in the fridge.
- Reheat and consume within 24 hours. Ensure the rice is steaming all the way through to avoid risk of food poisoning.
This is a great method to get your rice cravings fixed. But it can also help you lose weight.
A Great Way to Lose Weight
We’ve found a great way to lose weight with a really easy recipe. It’s called rice and peas in the tropical islands it comes from, but it actually uses kidney beans.
This recipe is full of flavor and fiber, and is totally filling. And it’s all because of the ingredient secretly incredible kidney bean! Kidney beans are a very good source of cholesterol-lowering fiber. Their high fiber content also prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. And when combined with whole grains such as rice, kidney beans provide (almost) fat-free, high-quality protein. Kidney beans have also been linked to lowering your chances of heart attack.
The coconut milk is going to add a fullness and a creamy taste that will keep you feeling full. Loaded with fiber, B vitamins and healthy minerals, you can feel great about adding coconut milk to your diet.
- 1 can Kidney beans, rinsed and drained
- 2 cloves Garlic, minced
- 1 cup Coconut milk
- 1 Bay leaf
- 1 teaspoon Jerk or Cajun seasoning
- 1 cup Rice, long-grain
- 1 cup Chicken stock
- 1/4 teaspoon Himalayan pink salt or sea salt
- 1 teaspoon Virgin Coconut Oil
- Gather your ingredients and an oven-safe pot with a lid (a dutch oven is awesome for this).
- Pour in coconut milk, coconut oil, garlic, bay leaves, and jerk or Cajun seasoning. Bring to a simmer over medium heat.
- Add rice, chicken stock, and salt.
- Cover and bring to a boil and then simmer for 15 to 20 minutes, until rice has absorbed all the liquid.
- Fold in beans.
- Remove bay leaf.
- Add more protein if that what you want!
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