Resistant Starch – Turning White Rice into a Fat-Burning Food

Resistant Starch - Turning White Rice into a Fat-Burning Food

Coconut Rice – The title of this recipe might be deceiving, but it is a staple in my diet. It has changed my whole “fear of carbs”. Coconut rice is actually a game changer for those of you who are diabetic, want to lose weight or are looking to increase carbohydrates without having to worry about getting too many carbs into your diet. I won’t go into the science of it, lets save that for the post/article on how white rice can become one of your best tools in your health, nutrition and weight loss arsenal. I will be writing a quick overview of resistant starch and how it can affect gut health, weight loss and blood sugar.

5 from 1 vote
Resistant Starch - Turning White Rice into a Fat-Burning Food
Coconut Rice
Prep Time
5 mins
Cook Time
45 mins
Cool Down
3 hrs
Total Time
50 mins

Coconut rice is a staple in my diet and I try to eat a small 4 ounce serving at least once a day, usually with lunch.  White rice generally is high in carbohydrate and as a result can spike your blood sugar.  Not great for those with diabetes or trying to maintain a low-carb diet or keto.  But wait!  White rice can also be cooked and eaten differently with a couple easy steps which I will share with you in this recipe which is super simple.  All you have to do is add 1 tablespoon of coconut oil for each cup of raw rice and allow the rice to cool completely, usually overnight in the refrigerator.  

So how does this work?  When the rice is cooked slowly in the coconut oil, the oil slows down the digestive process avoiding the sugar or carb spike.  Allowing the rice to cool also adds another layer of digestibility which helps the rice or carbohydrate pass through the digestive track without digesting or being broken down and eventually makes it to your lower gut which in turn ferments providing and feeding the friendly bacteria that live down in your colon.  Adding coconut to my nutritional arsenal has made a huge impact on my ability to feel fuller after a meal, it has allowed me to eat carbohydrates, especially rice without fear and it has helped me maintain my blood sugar levels to where I no longer have diabetes.

Course: Side Dish
Cuisine: Japanese
Keyword: Coconut, Diabetic-Friendly, Resistant Starch, Rice
Servings: 10
Calories: 238 kcal
  1. In a rice cooker or pot, add  3 cups uncooked rice and rinse with water water runs clear.  Add 3 cups of water to pot an 3 tablespoons unrefined coconut oil to rice pot.  Allow rice to cool for 2-3 hours uncovered until its oompletely cooled.  If you can, try eating the rice ice cold.  the combination of lowering the glycemic index with the coconut oil and  serving it cold modifies the starch in the rice and makes it harder to digest.

Nutrition Facts
Coconut Rice
Amount Per Serving (4 ounces)
Calories 238 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 3g15%
Cholesterol 0mg0%
Sodium 6mg0%
Potassium 63mg2%
Carbohydrates 44g15%
Fiber 0g0%
Sugar 0g0%
Protein 3g6%
Calcium 18mg2%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.
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Side Dish


  • 5 stars
    Great idea

    Brett May 11, 2019 2:36 pm Reply

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