Jump to Coconut Oil Rice Recipe
Rice is a food staple for millions of people around the world, creating delicious meals and a satisfying base for many recipes.
Although rice is a healthy choice, some individuals may be looking to cut calories and choose food with a lower glycemic index.
With this recipe, you can reduce the glycemic index and make the rice a low calorie rice. This method of cooking rice is called coconut oil rice!
By cooking rice with coconut oil, you are not only adding to the flavor of the rice but also benefiting from some unique health benefits!
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The Science Behind Coconut Oil Rice
Cooking rice with coconut oil is based on research founded by the College of Chemical Sciences in Sri Lanka. They wanted to see if they can convert rice’s digestible starch into the non-digestible type.
They learned that when rice is cooked with coconut oil, the oil interacts with the starches in the rice, altering its chemical structure.
Specifically, the coconut oil helps to convert some of the digestible starches into resistant starches, which are not broken down by the body and therefore not absorbed as calories.
As the fat molecules from the coconut oil cook into the rice, they create a barrier that transforms more of the starches into resistant starches, further reducing the calorie content and making the rice an even healthier option.
How to Add Coconut Oil to Rice
To achieve this effect, add about 1 teaspoon of coconut oil per ½ cup of rice while cooking.
After cooking, let the rice cool and then refrigerate for at least 12 hours, this will increase the resistant starch content, which helps lower the glycemic index.
This cooking method adds 10 times more resistant starches into the rice and in some cases it cuts the calories by 60% making coconut oil rice a low calorie rice! 
Health Benefits of Coconut Oil Rice
The science and process of cooking rice with coconut oil sounds fascinating, but you might be wondering how it impacts your body.
Beyond the intriguing chemistry, the practical benefits of this method are significant and can positively influence your health in multiple ways.
Lower Calorie Intake
By increasing the resistant starch content with coconut oil, the overall caloric intake from the rice is reduced, meaning that you can enjoy your grain with lesser calories.
This low calorie rice method is great for individuals who are in a calorie deficient diet and looking to lose weight.
Reduced Glycemic Index
This process of converting digestible starches into resistant starches means that the rice is not being turn into sugar, which can raise an individual’s glucose levels in their blood.
With a lower percentage of the rice converting to sugar it results in a lower glycemic index.
This is an easy cooking method to help people who have diabetes or watching their blood sugar levels.
Improved Digestion
Because resistant starches do not digest like digestible starch it will bypass the small intestine and go to the colon where it will ferment.
This acts as prebiotics, promoting the growth of healthy gut bacteria and improving gut health.
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Recipe: How to Cook Rice with Coconut Oil
Prep time: 5 minutes
Cook time: 20 minutes
Total time: 25 minutes (plus optional 12 hours for refrigeration)
Servings: 4
What You Will Need
- 1.5 cups of water
- 2 teaspoons of coconut oil
Stove Top Cooking Instruction
- Rinse 1 cup of Blonde rice under cold water until the water runs clear. This helps remove excess starch and prevents the rice from being goopy.
- In a medium saucepan, bring 1.5 cups of water to a boil.
- Once the water is boiling, add 2 teaspoon of coconut oil to the saucepan. Stir so that the oil is evenly distributed.
- Add the rinsed rice to the boiling water. Stir once, then reduce the heat to low, cover the saucepan with a lid, and let it simmer. Cook for 20 minutes, or until all the water is absorbed and the rice is tender.
- Remove the saucepan from the heat. Let the coconut oil rice sit, covered, for 5 minutes to allow it to finish steaming.
Rice Cooker Cooking Instructions
- Rinse 1 cup of rice under cold water until the water runs clear. This helps remove excess starch and prevents the rice from becoming sticky.
- Add rice, water and 2 teaspoons of coconut oil into rice cooker and turn it on. Stir so that the oil is evenly distributed.
- Close the rice cooker and start the cooking cycle.
- Once the cooking cycle is complete, let it sit for about 5 minutes with the lid closed to allow for steam absorption.
Refrigerate the Rice
- Let the cooked coconut oil rice cool to room temperature, for best results refrigerate the rice for 12 hours. This is part of the process that increases the resistant starch content in the coconut oil rice.
Reheat the Rice
- After letting the rice cool for 12 hours put your rice in a container and add 1-2 tablespoons of water for every cup of rice. Heat the coconut oil rice in your microwave for 3-4 minutes or until all the rice is hot.
- Mix well and enjoy your low calorie rice!
Tip: If you don’t have a teaspoon available to measure your water, add an ice cube to your rice before reheating it in the microwave.
Try This Method Yourself!
By incorporating coconut oil rice into your rice cooking routine, you can enjoy a healthier, lower calorie, and lower glycemic index version of this beloved staple.
This simple low calorie rice cooking method not only enhances the nutritional profile of your meals but also adds a delightful flavor that pairs well with a variety of dishes.
Whether you're managing your weight, controlling your blood sugar levels, or simply looking to improve your overall health, rice with coconut oil is a versatile and beneficial addition to your diet.
Give this method a try and experience the benefits for yourself!
