How Many Calories In 2 Cups Of White Rice
A cup of white rice has about 200 calories—not insignificant, considering it's most frequently used as a small part of a larger dish. But there's an easy, natural way to make rice less caloric: add a piffling fat, then let it absurd. According to research presented at the American Chemical Society's national meeting, using coconut oil and a fridge can slash calories by every bit much as 60%.
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Rice is fabricated up of digestible starch and a special type of carbohydrate called resistant starch, which recent research suggests may be cardinal for weight control. Humans don't take the enzymes to digest resistant starch, so it isn't transformed into sugar and absorbed quickly in the bloodstream like digestible starch. Instead, it bypasses the modest intestine and is metabolized in the colon, where information technology'southward fermented into short-chain fat acids that feed healthy colonies of gut bacteria. The more resistant starch a food has, the fewer calories from that starch our bodies will absorb. Resistant starch is plentiful in foods like legumes, beans, whole grains, uncooked potatoes and unripe bananas.
Researchers from the College of Chemical Sciences in Sri Lanka wanted to figure out if they could convert some of rice's digestible starch into the not-digestible type, and thereby make it less caloric. By testing out 38 different kinds of rice and simulating human digestion in a test tube, they devised a recipe for the least caloric way to melt rice: driblet a teaspoon of kokosnoot oil into boiling water, then add together half a cup of non-fortified white rice and cook it for about forty minutes. After cooking, stick it in the fridge for 12 hours.
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Rice cooked this way had at least 10 times the resistant starch as usually prepared rice and 10-fifteen% fewer calories. But researchers call back that with certain kinds of rice, the method could cut calories by fifty-60%.
Here's how it works: the glucose units in hot cooked rice take a loose structure, only when it cools downward, the molecules rearrange themselves into very tight bonds that are more resistant to digestion, says Pushaparaja Thavarajah, PhD, who supervised the study. Scientists already know that information technology works in potatoes, but in the new study, researchers thought that adding a fat similar kokosnoot oil could add together actress protection. It seemed to. The fat molecule wedges its fashion into the rice, Thavarajah says, and provides a barrier against quick digestion.
Making rice starch more resistant has other perks besides cutting calories. It'll too feed your good bacteria. "The resistant starch is a very good substrate, or energy source, for the bacteria within the human gut," says Thavarajah.
Best of all, the researchers establish that reheating the rice didn't change the levels of resistant starch—then the calorie hack is safe for leftovers, too.
Read next: 4 Means to Swallow More and Nevertheless Lose Weight
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How Many Calories In 2 Cups Of White Rice,
Source: https://time.com/3754097/rice-calories-resistant-starch/
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