For those who can tolerate it, we know that white rice is a great source of clean carbohydrates, but researchers have found that with a couple of small tweaks, the caloric content of white rice could be reduced by up to 60% and the starch content could easily be changed into ‘resistant starches’ which are less likely to spike glucose levels.
By simply adding coconut oil to the water before cooking and cooling rice overnight before eating, researchers found a 10x increase in resistant starch in the rice, thereby decreasing its glycemic index and it’s caloric content substantially. Amazing. Seriously, is there anything coconut oil and a good night’s sleep can’t do?
Low-Carb Simple White Rice
(adapted from The Complete America’s Test Kitchen TV Show Cookbook)
Makes about 5 cups
3 cups filtered water
2 cups long-grain rice
2 tbsp coconut oil
- Rinse rice in a mesh sieve or fine strainer under cool water until the water runs completely clear.
- Add water, rice, and coconut oil to the large saucepan and bring to a boil over high heat.
- Stir, reduce heat to low, cover, and cook until all of the water has been absorbed– about 10 mins.
- Remove the pot from the heat and let sit, covered, until the rice is tender, about 15 mins.
- Fluff gently with a fork and allow to cool to room temperature. Spreading on a baking sheet to speed up cooling, if desired.
- Refrigerate for at least 12 hours in an airtight container, then warm to serve.
Rinsing the rice is essential to removing extra starch which often clings to the rice grains and can substantially change the texture and flavor (not to mention that nutritional content!) of the cooked rice.
Don’t pack the rice into containers when refrigerating. This can result in a gluey mess. (Ask us how we know this…)
Notice the lack of salt in the recipe. Rice laden cultures typically don’t add salt to their rice during cooking, and salt was not used during the scientific testing of the effects of rest and coconut oil on rice. Because of this, we’ve very intentionally left salt out of this recipe.
The researchers on this experiment used both ghee and coconut oil and the results were the same, so if you’d prefer ghee, feel free to use it.
If you have a hard time cooking rice without burning it (you’re not the only one, we promise!) we’ve found great success using the same method to cook rice as cooking pasta. Simply double the water and coconut oil. Boil the water, add the rice and cook over high heat, tasting often after 10 mins, until it reaches the level of tenderness you prefer. Strain through a fine strainer, and rinse gently under cool water for lovely separated rice grains. Surprised? Many Indian households and restaurants use this method when cooking rice in large quantities to help reduce the likelihood of scorching and we’ve found it to work well.