The Viral Claim and the Underlying Science
For years, a food science hack has circulated online, claiming that adding a small amount of coconut oil to rice while cooking, and then chilling it, can drastically cut its calorie count. This claim stemmed from preliminary research presented by Sri Lankan scientists at the 2015 American Chemical Society meeting. The core of the finding is based on a fascinating chemical process that alters how the body digests the starch in rice. To truly understand if and how this works, we must first dive into the concept of resistant starch.
What is Resistant Starch?
Starch, a carbohydrate found in rice, is primarily composed of two types of molecules: amylose and amylopectin. Digestible starches (mostly amylopectin) are rapidly broken down into glucose by enzymes in the small intestine, leading to a quick rise in blood sugar and providing energy.
Resistant starch (mostly amylose), as its name suggests, is resistant to this digestive process. Instead of being broken down in the small intestine, it travels to the large intestine where it is fermented by gut bacteria. This process offers several health benefits:
- Lowered Caloric Impact: Since the body doesn’t fully absorb resistant starch as energy, it contributes fewer calories than regular starch.
- Improved Gut Health: It acts as a prebiotic, feeding beneficial bacteria and promoting a healthier gut microbiome.
- Better Blood Sugar Control: Resistant starch slows the release of sugar into the bloodstream, which helps stabilize blood sugar levels.
The Coconut Oil and Chilling Method: A Chemical Reaction
So, how does combining coconut oil and refrigeration create resistant starch? The process involves two key steps:
- Cooking with Oil: Adding a fat like coconut oil to the boiling water before adding the rice is the first step. As the rice cooks, the fat molecules from the coconut oil penetrate the starch granules. This forms a protective layer around the granules, making them more resistant to digestive enzymes.
- Chilling: After cooking, the rice must be refrigerated for at least 12 hours. This crucial step promotes a process called retrogradation. As the rice cools, the amylose molecules form hydrogen bonds with molecules outside the rice grain, creating a more compact and crystalline structure. This structural change makes the starch much more resistant to digestion. Reheating the rice after chilling does not destroy this resistant starch.
How to Prepare Resistant Starch Rice
Follow these simple steps to cook rice using the coconut oil method:
- Bring water to a boil in a medium saucepan. Use 1 cup of water for every ½ cup of uncooked rice. This excess water helps flush out some starch.
- Add a teaspoon of coconut oil for every ½ cup of uncooked rice you are using. Stir until the oil is completely melted and distributed.
- Add the rinsed rice and cook as you normally would, typically for 20-25 minutes or until the water is absorbed.
- Let the cooked rice cool completely, then cover and refrigerate for at least 12 hours.
- When ready to eat, you can reheat the rice in the microwave or on the stovetop. The resistant starch remains intact.
A Deeper Look at Calorie Differences
It's important to be clear: this method does not magically erase all calories from the rice. The initial viral claims of a 50-60% calorie reduction were based on preliminary findings and may have been exaggerated. The research found a significant increase in the amount of resistant starch, which leads to fewer calories being absorbed by the body—but it's not a calorie-free food. Additionally, the added coconut oil itself contains calories, so the initial total caloric content is slightly higher than plain rice, but the net absorption is lower.
| Feature | Standard Cooked Rice | Coconut Oil & Chilled Rice |
|---|---|---|
| Starch Digestion | Mostly digestible starch | Increased resistant starch |
| Calorie Absorption | High absorption rate | Lower absorption rate |
| Glycemic Index | High, can cause sugar spikes | Lower, more stable blood sugar |
| Gut Health Impact | Minimal prebiotic effect | Acts as a prebiotic for gut bacteria |
| Preparation | Cook and serve immediately | Cook, chill for 12+ hours, then reheat |
Important Caveats and Health Considerations
While the method is promising, it is not a magic bullet for weight loss and should be viewed within the context of a balanced diet. Here are some key points to remember:
- Moderation is Still Key: Portion control is essential. Eating a large amount of even resistant-starch-enhanced rice can still lead to high calorie consumption.
- Food Safety: Always follow safe food handling procedures. Cool the rice quickly and refrigerate promptly after cooking to minimize the risk of bacterial growth, particularly Bacillus cereus, which can cause food poisoning if rice is left at room temperature for too long.
- Preliminary Research: The original study was not a human trial and more research is needed to determine the exact level of calorie reduction and its long-term effects on humans.
- Other Oils: Researchers have explored other fats like olive oil, but coconut oil's specific fatty acid composition was particularly effective in the initial study.
Conclusion
So, does putting coconut oil in rice reduce calories? Yes, but with a significant caveat. It's not a calorie-slashing shortcut but a method that leverages food science to alter starch composition. By adding coconut oil and refrigerating the rice, you can increase its resistant starch content, which leads to fewer calories being absorbed and offers other benefits for gut health and blood sugar control. This technique can be a useful tool for those looking to improve their dietary habits, provided it is used alongside a healthy, balanced eating plan and with attention to proper food safety. For more information on resistant starch, you can read about the topic on The American Chemical Society's website.
