Tip Eat Rice Without Getting Fat Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Diet & Fat LossEating Tip Eat Rice Without Getting Fat Check this out A simple way to reduce rice calories by as much as 50% by TC Luoma July 2, 2017September 16, 2022 Tags Carbohydrate Control, Diet Strategy, Feeding the Ideal Body, Nutrition & Supplements, Tips Eat More White Rice Stay Lean White rice has a lot of things going for it. Nutritionally savvy people prefer it to brown rice because brown rice contains phytic acid, which inhibits the absorption of important minerals and makes it more difficult to digest proteins and starches. White rice is also free from a lot of nutritional entanglements you get with other carbs. It doesn't cause gastrointestinal stress or food allergies and lifters love it as part of a post-workout meal because it facilitates recovery. It's also inexpensive, and its tiny grains make it the most physically adapted to mixing with hunks of chicken, beef, pork, or fish. The trouble is, most people have no restraint when it comes to rice. They shovel out a portion size as big as a rice-picker's head and when their definition starts to blur, they don't take the blame; they lay it on the grain. There is a simple way, though, to cut the calories in a portion of rice by up to 50% so that you can fill up on this valuable carb without putting on pounds. Sudhair James, an undergraduate at the College of Chemical Sciences in Sri Lanka, and his mentor, Dr. Pushparajah Thavarajah, were worried about rising obesity rates in Asia. That part of the world eats about 90% of all rice, and while it's a great food for athletes, all those carb calories aren't so good for regular, sedentary people, especially when it's their staple food. James and his mentor figured that if they could somehow reduce the calories in rice, they could make a huge impact in worldwide obesity rates. Their solution was remarkably easy and it involved changing the molecular structure of rice. Boil water. Add one teaspoon of coconut oil. Add 1 cup of rice. Cook rice for approximately 20 minutes. Let rice cool in the refrigerator for 12 hours. Reheat and serve. It's remarkably simple. By boiling the rice in water mixed with coconut oil, you change the architecture of the rice, turning it into a "resistant starch," where two polysaccharides, amylose and amylopectin, connect to form indigestible bridges. Chilling the rice for 12 hours leads to further conversion of starches. The result is a food with far fewer calories. The amount of oil James used was 3% of the weight of the rice. A cup of uncooked rice weighs about 175 grams, so you need to use about 5 grams of coconut oil per cup, which is about a teaspoon. James used coconut oil because it's the most widely available oil in his part of the world. He's open to the possibility that other oils would work equally well. James experimented on 38 varieties of rice. The least "healthful" resulted in a 10-12 percent reduction of calories, but they hope that "resistant" Suduru Samba, a rice indigenous to Sri Lanka, along with other "better" kinds of rice, will prove to have 50 to 60% fewer calories. Yadav BS et al. Studies on effect of multiple heating/cooling cycles on the resistant starch formation in cereals, legumes and tubers. Int J Food Sci Nutr. 2009;60 Suppl 4:258-72. PubMed. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Diet & Fat Loss Metabolic Flexibility Are you programmed to be lean and muscular? Here's how to find out where you stand, and what you can do about it. Diet Strategy, Feeding the Ideal Body, Nutrition & Supplements Mike T Nelson, PhD July 28 Diet & Fat Loss The Carbohydrate Roundtable - Part 2 Last week, John Berardi, Lonnie Lowery, Cy Willson, and that annoying Jared kid from the TV commercials discussed different aspects of carbohydrate metabolism. When last we left them, they were about to start explaining the differences between individual types of carbohydrates. Feeding the Ideal Body, Nutrition & Supplements John Berardi, PhD October 4 Diet & Fat Loss Tip Drink Coffee to Boost Your Metabolism How to wisely use coffee to speed fat loss, increase performance, and dull cravings. Diet Strategy, Feeding the Ideal Body, Nutrition & Supplements, Tips Erick Avila January 20 Eating Tip Yohimbine HCL What You Need to Know Mobilize and burn fat in stubborn areas with this supplement. Here's how. Belly Fat, Losing Fat, Love Handles, Nutrition & Supplements, Tips Adam Hayley May 17