How to reduce carbs in rice. White rice is recognized as a food that has high sugar content. So it can cause a lot of problems for the body if consumed in excess. One of them is diabetes and obesity.
Many dieters have avoided eating white rice and replaced it with brown rice which is lower in sugar content.
Actually, there are several ways that can be done to reduce the carbs content in white rice that can be made at home.
Check out the following 8 easy ways how to reduce carbs in rice, summarized from various sources.
1. Cooking White Rice Mixed with Coconut Oil
Found a way to cook rice that is believed to reduce the number of calories contained in it by only half.
The research was presented at the 249th National Meeting & Exposition of the American Chemical Society (ACS) in the United States recently.
According to the researchers, there are two types of starch found in rice, namely those that are easy to digest and those that are difficult.
Our bodies don’t have the enzymes it needs to digest “stubborn” starch and turn it into sugar which is then absorbed by the bloodstream.
Increased levels of sugar in the bloodstream, and then into fat, of course, is not good for health.
In other words, scientists want to find a way to make cooked rice contain more starch that is difficult to digest than easy to digest, to avoid spikes in blood sugar levels.
So try to add coconut oil because it is believed to make starch difficult to be destroyed by digestive enzymes.
After cooking, the rice is allowed to stand for 12 hours before being consumed. The result is the same amount of rice but with fewer calories.
This method is done to produce rice that is low in calories.
There are two types of starch in white rice, which are easy and difficult to digest and convert into sugar.
Well, from here we get away so that cooked rice contains more resistant starch which is difficult to digest so that it is not converted into sugar a lot.
The trick, add 1 teaspoon of virgin coconut oil to boiling water that will be used to cook rice.
After 40 minutes of cooking and cooking, cool the rice and store it in the refrigerator for 12 hours before consuming it.
This cooling process will form resistant starch which will reduce the calories absorbed by the body by up to 60%.
This cold rice can be reheated again, without affecting the level of resistant starch that has formed in it.
2. Add a little lime and pandan leaves
In addition to adding to the delicious taste and aroma, adding a little lime and pandan leaves also reduce the carbs in white rice.
When cooking rice, give a little lime juice and pandan leaves to taste.
If it is cooked, drain and cool the rice by a fan or flipping it until it cools down.
Rice that is less sticky means that it is ready to be consumed.
3. Add Coconut Flour to Rice
Not only in the form of oil, but you can also add coconut flour to rice dishes to lower the glycemic index of rice.
Add 6-7 tablespoons coconut flour to 1 cup of rice as it cooks.
The content of coconut flour has enough fiber to inhibit the absorption of glucose in the body.
This method will lower the glycemic index of rice from 89% to 49%.
Because the absorption of glucose in rice mixed with coconut flour tends to be slow, blood sugar levels can be maintained.
Head of food analysis service development, Bogor Agricultural University (IPB), Dr. Didah Nur, explained about adding coconut flour to rice.
“From my research, rice mixed with coconut flour as much as 25 percent can reduce the glycemic index of rice to 49 percent. Coconut flour has enough fiber to inhibit glucose absorption in the body,” he said.
“In addition to the low glycemic index, blood sugar levels can be maintained, because glucose absorption in rice mixed with coconut flour tends to be slow,” he added.
4. Consume Chicken or Meat Broth Soup First, About 30 Minutes Before Eating Rice
About 30 minutes before eating rice, eat chicken broth or meat soup first to reduce the body’s response to sugar.
Chicken broth soup or other meat soups allegedly contain high amino acids, which can increase insulin secretion.
So when rice enters, the body will quickly get rid of the sugar produced from processing rice.
In addition to chicken or meat broth soup, you can also drink soy milk before eating rice in an effort to lower the sugar content in rice.
Drink about 30 minutes before eating rice
5. Consume soy milk or milk after meals
Other studies have revealed that consuming soy milk or milk after meals will help reduce the amount of sugar that enters the body.
The amount of sugar that enters the blood is too much will cause diabetes, kidney failure, blindness, to amputation.
This happens because the pancreas has to work harder to get rid of the sugar left in the blood that damages the organs.
When this happens too often, the pancreas will tire easily and cause them to have the potential to develop diabetes.
6. Eat Rice with Protein
Eat rice along with protein.
The most recommended result of reducing the glycemic index is to combine the consumption of rice with tofu.
Complete with various other protein sources such as chicken, fish, or beef.
7. Add Half a Cup of Rice to the Boiling Water previously added One Spoon of Coconut Oil
In addition to paying attention to how to eat rice, reducing sugar levels can also be done by processing different rice.
Research presented at the 249th National Meeting & Exposition of the American Chemical Society (ACS) shows that heating and certain cooking methods can reduce the calorie absorption of rice by 50 to 60 percent.
The researchers found that increasing the concentration of resistant starch (RS) in rice was a new way to reduce the calorie content of rice by 50-60 percent.
Resistant starch is a type of starch that is difficult for human enzymes to digest.
Medical Daily reveals that this method is done by adding half a cup of rice to boiling water. Before adding a tablespoon of coconut oil.
Then the rice is allowed to cook slowly for 40 minutes. Actually, the rice is cooked when cooked for 20-25 minutes. The next step is to cool the rice for 12 hours.
The RS content found in traditional rice can be increased up to 10 times with this method. The research team explained, during the cooking process, the oil converts starch into difficult-to-digest (RS).
The process of cooling rice for 12 hours is very effective in reducing the levels of carbs that absorb the body. Apparently, reheating the rice before eating will not affect the RS content.
8. Consumption of Cold Rice
White rice is rich in starch or carbohydrates that can be digested and absorbed quickly by the small intestine. So that blood sugar levels will increase quickly.
However, the starch can be converted into starch that is difficult to digest (resistant starch).
The way to change it is by storing cooked rice in the refrigerator at 4°C for 24 hours. Then rewarming it before consuming it. Starch is more difficult to digest, which reduces the number of carbohydrates absorbed by the intestines.