How to Cook Rice So It Has Less Carbs

According to a study in the journal Nutrition & Diabetes, cooked, cooled, and reheated rice can have significantly more resistant starch, meaning fewer digestible carbs and calories. This simple, two-step hack transforms standard white rice into a more gut-friendly food, making it possible to enjoy rice even when you want to cook rice so it has less carbs.

Quick Summary

Turn ordinary rice into a healthier staple by following a simple cooking and cooling method that increases resistant starch. This technique effectively reduces the glycemic impact of rice, supporting better blood sugar control and weight management goals.

Key Points

• Create Resistant Starch: Cook rice, cool it in the fridge overnight, then reheat it to turn digestible starch into resistant starch, which has fewer calories.

• Add Coconut Oil: Incorporating a small amount of coconut oil while cooking can boost the formation of resistant starch, further lowering the calorie count.

• Rinse Before Cooking: Thoroughly rinsing your rice removes excess surface starch, contributing to a less starchy final dish.

• Drain Excess Water: Cooking rice with more water than usual, then straining it like pasta, can wash away some of the soluble starch.

• Pair with Protein & Fiber: Serving rice with lean protein and high-fiber vegetables or legumes helps slow digestion and reduces the overall glycemic load of your meal.

• Use Low-Carb Alternatives: For the lowest carb option, substitute rice with cauliflower rice, a keto-friendly vegetable alternative.

• Embrace Leftovers: Don't be afraid to eat chilled or reheated rice, as the resistant starch benefits persist even after warming it up.

The Science of Resistant Starch

When rice is cooked and then cooled, a process called retrogradation occurs. The amylose molecules in the gelatinized starch recrystallize into a form that is less accessible to digestive enzymes in your small intestine. This newly formed starch is called resistant starch (RS3) because it 'resists' digestion. Instead of being broken down into glucose and absorbed into the bloodstream, it travels to the large intestine where it is fermented by beneficial gut bacteria. This fermentation process produces short-chain fatty acids, which offer various health benefits, including improved gut health and better blood sugar regulation. Best of all, reheating the rice does not undo the formation of resistant starch, so you can enjoy warm rice with its reduced carb benefits.

The Cook-Cool-Reheat Method

This simple, three-step technique can dramatically alter the carbohydrate content of your rice. The key is in a small amount of added fat and the crucial cooling stage.

1. Add Healthy Fat and Cook: Measure your rice (e.g., 1 cup) and rinse it thoroughly under cold water until the water runs clear to remove loose surface starch. Bring a pot of water to a boil, then add the rinsed rice along with a teaspoon of healthy oil, like coconut oil, for every half-cup of uncooked rice. The oil further slows down the digestion process and aids in forming more resistant starch. Cook the rice as you normally would, typically until the water is absorbed and the rice is tender.
2. Cool in the Refrigerator: Once cooked, transfer the rice to a shallow dish to help it cool faster. Place the dish in the refrigerator and let it chill for at least 12 hours, though 24 hours is ideal for maximum effect. This is the retrogradation step where the starches transform into resistant starch.
3. Reheat and Enjoy: When you are ready to eat, simply reheat the cooled rice in a microwave, on the stovetop, or in a steamer. The resistant starch remains intact, allowing you to enjoy a dish with fewer digestible carbs than freshly cooked rice.

Comparison of Rice Cooking Methods

Cooking Method	Mechanism	Digestible Carb Content	Glycemic Index (GI)	Best For
Freshly Cooked	Gelatinization of starch, quick digestion.	High	Higher	Immediate consumption, quick energy.
Cook-Cool-Reheat	Retrogradation increases resistant starch.	Lower	Lower	Blood sugar management, weight loss.
Boiling with Excess Water	Drains some soluble starch away.	Lowered	Medium	Fluffier texture, immediate serving.
Low-Carb Rice Cooker	Drains starchy cooking water automatically.	Lowered	Medium-Lower	Convenience and consistency.
Cauliflower Rice	Vegetable-based, no true starch.	Very Low	Very Low	Keto, low-carb diets, ultimate carb reduction.

Other Simple Strategies to Lower Carb Impact

• Rinse Thoroughly: Washing rice multiple times before cooking physically removes a portion of the surface starch, resulting in a less starchy end product.
• Use Excess Water (Pasta Method): Cook rice in a large pot with an excess amount of water, much like you would pasta. After it is cooked, strain the rice to discard the starchy cooking water. This method is less effective than the cook-cool-reheat method but offers a quicker way to reduce starch immediately.
• Combine with Fiber and Protein: Pairing your rice with high-fiber legumes like chickpeas or protein-rich sources like chicken or tofu can also lower the meal's overall glycemic load. This slows down digestion and prevents blood sugar spikes. A study on basmati rice showed that combining it with legumes and vegetables can lead to better health outcomes.
• Consider a Low-Carb Rice Cooker: These specialized appliances are designed to separate the starchy water from the rice during the cooking process, significantly reducing the carbohydrate content of the final product.

Conclusion: Making Rice Healthier Without Sacrifice

By understanding the simple science behind resistant starch, you can transform a staple high in digestible carbs into a healthier, more gut-friendly food. The cook-cool-reheat method is an accessible and effective way to achieve this, lowering the glycemic impact of rice and making it a more manageable part of a low-carb or blood sugar-conscious diet. Whether you choose to modify your cooking technique or explore low-carb alternatives, incorporating these strategies allows you to enjoy rice without sacrificing your health goals.

Frequently Asked Questions

Why does cooling rice reduce its carb count?

When cooked rice is chilled, a process called retrogradation changes some of the digestible starches into resistant starch (RS3). Resistant starch is not fully broken down by your body's digestive enzymes, so it acts like a fiber and contains fewer usable calories.

Can I reheat rice after cooling it and still get the benefits?

Yes, reheating cooled rice does not eliminate the resistant starch that has formed. The structure of the starch remains altered, allowing you to enjoy warm rice with fewer digestible carbs.

Do all types of rice benefit from this method?

Yes, this technique works with various types of rice, including white, brown, basmati, and jasmine rice. Brown rice already has more fiber, so combining methods can be even more beneficial.

Is adding coconut oil necessary for this rice hack?

While not strictly necessary, adding a small amount of coconut oil can increase the formation of resistant starch during cooking and cooling, potentially leading to greater carb reduction.

How long do I need to cool the rice to get the effect?

For maximum benefit, the cooked rice should be refrigerated for at least 12 hours, with some studies suggesting 24 hours is ideal. This gives the starch sufficient time to undergo retrogradation.

Does rinsing rice help reduce carbs?

Rinsing rice before cooking helps remove excess surface starch, which can result in a less sticky final product. This contributes to a minor reduction in carbs but is less impactful than the cook-cool-reheat method.

What is the lowest-carb rice alternative?

Cauliflower rice is the lowest-carb alternative to traditional rice. Made from processed cauliflower, it contains minimal starch and is a popular choice for keto and very low-carb diets.