How to make rice with fewer calories and less starch

For 4 € 0.6 /pers. 90 kcal/100g

Rice is one of the cereals par excellence that has been consumed worldwide since ancient times. The types of rice that exist are so many and so varied that they can be converted into countless dishes, both salty and sweet.

It is the basis of nutrition for many countries , since it is a cheap food due to its easy way of cultivation that can be harvested several times a year and does not require much control or labor.

It is a healthy food , with a high caloric value, about 200 kcal per 100 grams of cooked rice, rich in fiber, minerals, vitamins and especially in complex carbohydrates, such as starch, which are slowly absorbed, providing energy to the body. through glucose.

Moderate the amount of intake, since the starch in rice turns into sugar and accumulates as fat. Many times this makes people not want to consume rice because they think it will make them fat.

The way a food is cooked can vary the calorie intake

Scientists from around the world seeking to combat the disease of the 21st century, overweight in developing countries, where rice is the basis of the diet, found a method to reduce calories by half.

Starch is to blame

Everything is related to starch, a component very present in that cereal. Depending on the amount it contains, it will produce one effect or another in cooking. Too much starch results in grains that are more stuck together and more creamy; If it is little, the rice is looser and drier.

In rice we find two types of starches. One is the so-called “digestible” and the other is the “resistant”. With “digestible” starch, once in the stomach, it is quickly transformed into glucose and simple sugars that produce energy instantly, but there is a part that is not used and is stored in the liver in the form of glycogen or fat. And the “resistant” is the one that is broken down in the small intestine and fermented in the colon, so it provides fewer calories.

Therefore, they realized that to obtain fewer calories, the structure of the starch had to be modified to convert as much “digestible” starch as possible into “resistant” starch . We are going to explain some tricks so that this does not happen to you. Not just the grandmothers’ trick of washing the rice before cooking it. Pay attention to the next steps.

How to cut the calories in rice in half?

The most common in Spain is medium grain rice, Bomba rice is one of the most consumed. It is a type of rice that has a kind of pearl inside that is somewhat whiter than the rest and is its starch reserve.

This type of rice favors the absorption of water during cooking, and with it the flavors provided by meats, fish or vegetables. It is not very common to wash it before using it for paella, but for white rice like in this case, it is not bad at all. If we use long rice, washing would not be necessary.

• Step 1: Put the rice in a bowl large enough so that the water covers it completely. Then you gently pass your hand between the grains, as if caressing them, for a few seconds so that they release the starch. Then we drain it and fill the bowl with water again and repeat the operation three, four or as many times as necessary until it comes out almost transparent. We drain and reserve.
• Step 2: Put enough water and salt to taste in a saucepan until it comes to a boil. We add a lipid to water. We will use a dessert spoon of coconut oil for every half cup of rice. A lipid is a molecular organic compound that has in common that they are insoluble and rich in energy.
• Step 3: We cook the rice very slowly for about 40 minutes, with the kitchen temperature at the minimum, 10 points, 2 for example. Coconut oil comes into contact with the rice and alters its structure during cooking.
• Step 4: We filter and leave it in a container in the refrigerator for 12 hours. During this time, coconut oil helps keep the starch “resistant” and therefore less caloric.
• Step 5: After this time the rice is ready to consume. We have already reduced the calories by 50-60% less than cooking it normally. You can use it cold or heat it in the microwave.

This method is not difficult to prepare and can help you considerably improve your diet. Get used to making more white rice cooked this way and always having it ready in the refrigerator. It is a food that the whole family likes and can be consumed 2-3 times a week in a multitude of dishes. Let’s try it!!