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This is one of those times when my research turned up an idea that left me thinking…“BS! Can’t be true”.
But when I learned how it worked, I was really intrigued.
It’s a technique that turns some of the starchy carbs into “resistant starch” (so-called because it resists being digested just like dietary fiber).
This is done with a simple method which changes the molecular structure of the starch and can reduce calories by up to 50%. Cool…so how do we do it?
Dr. Pushparajah Thavarajah at the College of Chemical Sciences in Sri Lanka developed the following technique.
Turn Rice Starch “Resistant”
- Boil your water as normal
- Then add one teaspoon of coconut oil for every cup of rice
- Add 1 cup of rice to the water
- Cook for 20 minutes
- Then let the rice cool in the refrigerator for about 12hrs
- Reheat the rice and enjoy!
Boiling with coconut oil (other oils may work but it’s just not known yet) turns some of the starch resistant. Then cooling it in the fridge continues this process further. Easy. A good choice of coconut oil in the US, UK here.
I personally use couscous and kidney beans as my main carbs these days. See here why I think couscous is the best carb for building muscle. I also like sweet potato use brown basmati rice most often as it has a superior Low Glycemic Load to other rices.
But I’m definitely going to try this! I hope you do, too. Let me know, guys.
P.S. You’re going to need a structured meal plan to build muscle or get shredded – I can design one for you here if you would like me to do the hard work for you.
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Click here for a method to reduce calories of rice by up to 50% Click To TweetAnd let me know if you have any questions I can answer for you below.
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I eat rice all the time so this is a winner for me!
That’s really a cool update….Because i love carbs, i love eating rice.
I think this was only researched for Brown rice and and not white rice… not sure if it would work.
Is this info reliable enough to incorporate into SPA? Also what corrections do we need to make to calculate macros?
I’ve read a number of reports that indicate quinoa is superior to couscous – lower fat, higher fiber, far more nutrients per serving.
Example: https://www.healthyfood.co.uk/article/healthier-quinoa-vs-couscous/
What are your thoughts on this, Mark?
12Tomatoes.com & acs.org has 1tsp coconut oil per HALF cup of rice, not a cup
@Robert. To be precise, they used 3 percent of the ‘weight’ of the rice they cooked.
@Justin. Some people prefer Quinoa. I write about the benefits of couscous here https://musclehack.com/the-best-carb-for-building-muscle/ and you’ll get more food on your plate for the same Calories with couscous than quinoa. Also, the ease of cooking it is a big thing to me. Quinoa you gotta boil in a pot like rice. But couscous, just pour hot water a let it soak in a bowl for a few minutes and it’s ready to eat ?
@Paul. Incorporate into TSPA, yes. But don’t make any adjustments to your macros/cals. Just treat it the same on paper but know you’ll be burning a little more fat per day.
@Anthony @Sarah. Thanks! 🙂
@Malco Manansala jr. It was tested on 38 types of rice, including white.
It would be interesting to know if this works equally well with a rice cooker (which cooks rice slower).
Amazing, I actually like to cook rice with coconut oil for the flavour, I always cook more than I need so I put it in the fridge overnight. Who knew?