Cook rice

White rice is used in our daily diet in almost all parts of the world. It gives us a lot of energy if burnt properly. If not burnt, it would sit in your body as fat.

White rice has lot of nutrition other than providing starch. It provides 90 percent carbohydrates, 8 percent protein and 2 percent of fat. White rice also contains magnesium, phosphorus, manganese, selenium, iron, folic acid, thiamine and niacin. It is low in fiber and its fat content is primarily omega-6 fatty acids, which are considered pro-inflammatory.

White rice has two types of starch in it.

Raw rice

Digestible starch – that is glucose. It turns into glycogen in our body. It gives a lot of energy by breaking down into simple sugars.

Resistant starch – This cannot be digested easily buy our body. It does not break down into simple sugars.

Rice, if not eaten right (both in terms of quality and quantity) will make you obese. But I personally love white rice, as it blends with any type of gravy and keeps your tummy full. Be it rice with yoghurt or rice in the form of risotto, it is always a delight.

To help people like me, researchers from Sri Lanka have found a way, in which the calories can be reduced by increasing the resistant starch. Let us see how it is done.

How to cook rice

Ingredients required

  • 1 cup of white rice (any variety)
  • 2 spoons of coconut oil
  • 1 ¾ cups of water


Step 1

You have to start by boiling the mentioned quantity of water in a pot. The traditional mud pot is a great option but you can also spring for anything that you use in your everyday cooking. Many give the vessel used for cooking the least, but as a matter of fact it has a pivotal role in the way any dish is cooked.


Step 2

Once the water has boiled well, add the coconut oil to the boiling water.

Step 3

Add the uncooked rice to the boiling water.

Step 4

Cover the pot after adding the rice and simmer the flame so it cooks slowly but well. This is due to the fact that, when cooked in a simmered flame the heat gets evenly distributed and as a result, you can cook it better.

Step 5

Make sure the rice cooks for 25-30 minutes on the simmered flame.

Once the rice is cooked, switch off.

(Note: You can open the lid and check one or two grains by smashing them with your fingertips. If you feel they’ve been cooked enough, you can switch it off. Uncooked rice would probably taste bad – but so does overcooked rice.)

Let it cool down completely.

Step 6

Refrigerate the rice for 12 hours (mandatory)

The oil added helps rice to convert digestible starch to resistant starch when chilled. You can reheat the rice in microwave over and in any way you feel comfortable. Serve it hot like the usual way you eat rice.

This research was performed in various types of rice and the calories reduced after chilling depends on the type of rice. But the researchers are being positive that 50%-60% of calories will get reduced in this method.

Kripa Sivasubramanian, MBA, earned her Master’s degree in Business. After a long stint in the Technology sector, she took up courses in natural medicine and yoga. Ms. Kripa is certified in Ayurvedic yoga for Dosha. She is also certified by Stanford University School of Medicine in Introduction to Food and Health.