Nutrition Hacks: How to Remove Carbs from Rice by Boosting Resistant Starch

November 1, 2025 •

5 min read

A single cup of cooked white rice can contain around 45 grams of carbohydrates, but what if you could significantly reduce that amount? Researchers have discovered a simple, two-step cooking method that alters rice's chemical structure to increase resistant starch, effectively reducing digestible carbs. This hack is a game-changer for anyone wanting to lower their carb intake without giving up their favorite grain.

Quick Summary

This guide explains the science and method behind creating resistant starch in rice, a process involving coconut oil and refrigeration. The technique reduces calorie absorption and improves health benefits related to gut health and blood sugar levels. It details preparation steps, health impacts, and essential food safety practices.

Key Points

Increase Resistant Starch: Cook rice with coconut oil and then refrigerate it for at least 12 hours to convert digestible carbs into resistant starch.
Reduce Absorbed Calories: The resistant starch method can reduce absorbed calories from rice by up to 50-60%.
Improve Blood Sugar Control: Eating rice with higher resistant starch leads to a lower glycemic response, preventing rapid blood sugar spikes.
Boost Gut Health: Resistant starch functions as a prebiotic, feeding beneficial bacteria in your gut and promoting better digestive health.
Reheat Safely: You can reheat the chilled rice, and the resistant starch content will remain intact. Always ensure proper cooling and reheating to prevent bacterial growth.
Explore Alternatives: Consider mixing with or replacing rice with lower-carb options like cauliflower rice to further reduce carbohydrate intake.
Manage Portions: Practice mindful portion control as a fundamental strategy for managing carb intake from all sources, including rice.

The Science of Resistant Starch: How a Simple Hack Works

Rice is a staple for billions of people, but its high carbohydrate content can be a concern for those managing their weight or blood sugar. The majority of the carbohydrates in freshly cooked rice are readily digestible starches that break down quickly into glucose, causing a rapid spike in blood sugar. However, a simple kitchen trick based on a scientific principle called 'retrogradation' can transform a portion of this digestible starch into 'resistant starch'. Resistant starch is a type of dietary fiber that passes through the small intestine undigested, much like fiber, and instead ferments in the large intestine. This process is highly beneficial for gut health and overall metabolic function.

The Two-Step Cooking Method

The most effective way to produce high levels of resistant starch in rice involves a two-step cooking and cooling process. Sri Lankan researchers found that adding coconut oil during cooking followed by a period of refrigeration provided the best results. Here is a step-by-step breakdown:

Add a healthy fat while cooking: For every half-cup of uncooked rice, add a teaspoon of coconut oil to the boiling water. The oil interacts with the starch granules, creating a barrier that protects them from digestive enzymes.
Cook and refrigerate: Cook the rice as you normally would. After it's done, let it cool completely and then refrigerate it for at least 12 hours. The cooling process, known as retrogradation, causes the starch molecules to rearrange into a more compact, digestion-resistant structure.

Can you reheat the rice?

Yes, you can! The resistant starch formed through cooling is heat-stable and remains intact even after reheating. This means you can enjoy warm rice with reduced digestible carbs. For optimal results, gently reheat the refrigerated rice in the microwave or on the stovetop until it's steaming hot.

Comparison of Rice Preparation Methods

To understand the impact of different cooking methods, let's compare the outcomes based on available nutritional data and scientific findings.


Feature	Standard Cooked White Rice	High-Resistant Starch Rice	Brown Rice
Carbohydrate Profile	Mostly digestible starch, leading to rapid digestion.	Increased resistant starch, slower digestion, and reduced calorie absorption.	Fiber-rich with complex carbohydrates, leading to slower digestion than standard white rice.
Glycemic Index (GI)	High, causing rapid blood sugar spikes.	Lower, resulting in a more gradual increase in blood sugar.	Lower than white rice, contributing to better blood sugar control.
Calorie Count	Standard calories, approximately 130 kcal per 100g cooked.	Potentially 10-60% fewer absorbed calories due to resistant starch.	Lower in calories compared to white rice, at approximately 112 kcal per 100g cooked.
Preparation Time	Standard cooking time (e.g., 20-40 minutes).	Requires a full cooking cycle plus 12 hours of refrigeration time.	Longer cooking time due to the presence of the bran layer.
Gut Health Benefits	Limited, as starch is digested early.	Significant, as resistant starch feeds beneficial gut bacteria, promoting better gut health.	Supports gut health with its natural fiber content.
Best For	Convenience and quick meals.	Health-conscious individuals focusing on blood sugar and weight management.	Providing additional fiber and nutrients like magnesium and selenium.

The Health Benefits of Reducing Digestible Carbs in Rice

Cooking rice with coconut oil and chilling it isn't just about reducing calories; it provides several health benefits:

Improved Blood Sugar Control: The lower glycemic index means a slower release of glucose into the bloodstream, which is particularly beneficial for individuals with diabetes or insulin resistance.
Better Weight Management: The increased resistant starch promotes a feeling of fullness, which can help curb overeating and snacking. The reduced absorbed calories also contribute to weight loss goals.
Enhanced Gut Health: Resistant starch acts as a prebiotic, feeding the beneficial bacteria in your gut. A healthy gut microbiome is linked to improved digestion, reduced inflammation, and better overall health.
Increased Energy Levels: Slower digestion and a more sustained release of energy prevent the typical energy crash that can follow a high-carb meal.

Other Approaches to Lowering Carbs in Your Diet

Beyond the resistant starch method, there are other strategies for managing carbohydrate intake, particularly when incorporating rice into your diet:

Rinse Thoroughly: Rinsing rice until the water runs clear removes excess surface starch, which can reduce the stickiness and some of the rapid-digesting carbs. While this doesn't offer the same profound reduction as the resistant starch method, it's a good first step.
Use More Water and Drain: Cooking rice in a large amount of water and then draining the excess water after boiling can help wash away some of the starches. This is similar to the method used for cooking pasta.
Explore Rice Alternatives: Consider substituting some of your rice with lower-carb options. Cauliflower rice is a popular choice, and while it doesn't provide the exact same texture, it can be a delicious, nutrient-rich alternative.
Control Your Portion Sizes: Sometimes, the simplest solution is the most effective. Being mindful of your portion sizes can significantly reduce your total carb intake from rice, even if it's prepared conventionally.

A Crucial Note on Rice Safety

When preparing rice using the resistant starch method, food safety is paramount. Cooked rice that is left at room temperature for too long can be a breeding ground for Bacillus cereus, a type of bacteria that can cause food poisoning. To prevent this:

Cool Quickly: Spread the cooked rice out in a thin layer to cool it down as quickly as possible (within one hour).
Refrigerate Promptly: Store the cooled rice in an airtight container in the refrigerator immediately.
Reheat Once: For safety, only reheat the rice once.
Discard if in Doubt: If you notice any unusual odor, texture, or discoloration, it is best to discard the rice.

Conclusion: A Smarter Way to Enjoy Rice

For those on a low-carb diet or seeking better blood sugar management, figuring out how to remove carbs from rice can seem like a major challenge. However, by leveraging the science of resistant starch, you can enjoy a healthier version of this beloved grain. The simple process of adding coconut oil, cooking, chilling, and reheating transforms rice from a high-glycemic food into a gut-friendly, lower-calorie option. While alternatives and portion control are also viable strategies, this hack provides a powerful tool to enhance the nutritional profile of your meals without sacrificing flavor or convenience. Incorporating this method is a simple but effective step towards a more balanced and health-conscious diet. For more information on dietary choices, consider visiting Harvard T.H. Chan School of Public Health's nutrition source.

Frequently Asked Questions

Washing rice removes excess surface starch, which can prevent it from being sticky. However, it does not significantly reduce the overall carbohydrate content like the resistant starch method does.

The coconut oil interacts with the starch molecules during cooking. When the rice cools, the fat provides a barrier that prevents digestive enzymes from breaking down the starches as easily, thus increasing the resistant starch content.

While the Sri Lankan study specifically used coconut oil, some sources suggest that other healthy oils, like olive oil, may also work to a lesser degree. Coconut oil was shown to be very effective in the research, so it is the most recommended option.

No, you do not have to eat the rice cold. The resistant starch is heat-stable, so you can reheat the rice after it has been chilled for at least 12 hours without losing the benefits.

To prevent food poisoning from Bacillus cereus, cool cooked rice rapidly by spreading it in a thin layer, refrigerate it within one hour, and store it in an airtight container. Only reheat it once and ensure it is steaming hot throughout.

The research was conducted using different rice varieties, and the method has been shown to be effective across various types. Basmati and other long-grain rices are commonly used for their lower GI values, but the method can be applied to many kinds of rice.

Yes, you can use a rice cooker. Simply add the coconut oil to the rice and water before starting the cooking cycle. The key steps of cooling and refrigerating for at least 12 hours must be followed afterward to increase the resistant starch.