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The Crazy Cooking Hack That Reduces The Calories In Rice By Half, Science Finds

The Crazy Cooking Hack That Reduces The Calories In Rice By Half, Science Finds

What’s the problem with rice?

Rice tends to be one of those foods that people avoid due to its high starch content, particularly true for those trying to lose a few pounds. Also, rice’s calories and carbs (206 and 45 grams per cup) are what might put a lot of us off eating rice since carbohydrates are typically associated with sugar – a huge no-no when it comes to weight loss.

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But don’t worry – it’s not all bad news…

The carbs found in white rice are considered to be healthy since they aren’t refined – they also help your body obtain a regular supply of energy as opposed to the quick bursts you get from refined carbohydrates. The starch found in rice is one of the main concerns since it is the culprit when it comes to rice’s calories.

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Fortunately, scientists have found a way to reduce the calories in rice by half

Research led by Dr. Pushparajah Thavarajah, and presented at the 249th ACS National Meeting and Exposition, showed that white rice can be boiled with lipids to reduce the amount of unhealthy starch found in it.

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First we should mention that there are two main types of starch: one that is easily digestible, and one that’s resistant. Our bodies don’t have the enzymes needed to digest the resistant kind, which means it can’t break down that starch and transform it into the sugar that typically gets absorbed into the bloodstream. So, if we can find a way to get the rice to have more resistant starch, rather than digestible ones, we can avoid that extra sugar in the body.

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Okay, so what is this technique?

We mentioned before that you need to boil white rice with lipids, but we won’t go into too much detail about what lipids are. Instead, we will tell you that the lipid needed for this technique is coconut oil (it’s worth noting that coconut oil is used as an ingredient in many recipes and is arguably one of the healthiest oils around). The process:

  • Prepare the rice to be boiled as normal
  • Add coconut oil to the water (3% of the weight of the rice)
  • Boil as normal
  • When boiled, place the rice in a fridge for 12 hours
  • Done

Just try the hack tonight!

The resultant rice is now 50% healthier! The exact reason for this involves some complicated (and boring) chemistry so we won’t go into too much detail in that respect. But we will say that preparing white rice in this way restricts the amount of digestible starch, which in turn lowers its calorie content. In layman terms, it does this by reducing the level of glycogen (starch that is easily digestible) and replaces it with resistant starch, which means your body doesn’t absorb it. And since you’re not absorbing it, you’re not adding excess calories to your body!

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

More About Boosting Brain Power

Featured photo credit: Pexels via pexels.com

Reference

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