Resistant starch rice is a healthier way to enjoy rice, reducing its glycaemic index, improving gut health, and lowering its calorie content. This method uses white basmati rice or extra long grain basmati rice from India and the Himalayas, known for being free of harmful pesticides and glyphosates.
Ingredients:
- 1 cup of white basmati rice (from India or the Himalayan region)
- Water (ample amount to cover rice and extract arsenic)
- 1 tablespoon of apple cider vinegar
- 1-2 teaspoons of coconut oil
- A pinch of salt
- MCT oil (optional for reheating)
Method:
Step 1: Rinse the Rice
- Rinse the basmati rice thoroughly under cold water until the water runs completely clear. This removes surface starch, reducing its glycaemic index and improving its texture.
Step 2: Soak the Rice with Apple Cider Vinegar
- Add the rinsed rice to a bowl, cover it with water, and add 1 tablespoon of apple cider vinegar. Let it soak overnight. Soaking breaks down arsenic and lectins, making the rice healthier and easier to digest.
Step 3: Rinse the Rice Again
- After soaking, rinse the rice thoroughly once more to remove any residual toxins, lectins, and remaining surface starch.
Step 4: Cook the Rice in a Pressure Cooker
- Add the rinsed rice to a pressure cooker with enough water to ensure there’s a significant amount of water above the rice (approximately 5-6 cups per 1 cup of rice). The excess water helps draw out arsenic and other toxins.
- Add 1-2 teaspoons of coconut oil. According to research by the College of Chemical Sciences in Sri Lanka, coconut oil converts some of the digestible starches into resistant starch by altering the rice’s chemical structure.
- Add a pinch of salt for flavour.
- Cook for 4 minutes from the first steam blow. This precise timing allows for the perfect texture, and the pressure cooking also destroys most lectins, which can damage the gut lining.
Step 5: Strain and Cool the Rice
- Strain the rice using a fine-mesh sieve, ensuring that all excess water and arsenic are removed.
- Rinse the rice under cold water immediately to halt the cooking process and further cool the rice.
Step 6: Refrigerate the Rice
- Transfer the rice to a container and refrigerate it for 12-24 hours. This refrigeration process allows the starches in the rice to crystallise, transforming them into resistant starch.
Step 7: Reheat and Add MCT Oil
- When you’re ready to serve the rice, gently reheat it. For added benefit, add some MCT oil or a teaspoon of coconut oil during reheating to further enhance the formation of resistant starch, turning the rice into a prebiotic that nourishes the gut biome.
Why This Method Works:
- Coconut Oil and Resistant Starch: The coconut oil interacts with the starches in the rice during cooking, converting some of them into resistant starch, which is not absorbed by the body as calories, making the rice healthier and lower in glycaemic impact.
- Arsenic Reduction: Soaking the rice in apple cider vinegar and cooking it in excess water helps reduce the levels of arsenic, a toxic substance found in rice. Indian basmati rice, especially from the Himalayas, has lower arsenic levels than rice grown in regions like the USA.
- Lectin Removal: Pressure cooking the rice destroys most lectins, which are harmful proteins that can irritate the gut lining and interfere with nutrient absorption.
- Gut Health: Resistant starch acts as a prebiotic, supporting gut health by feeding beneficial bacteria, improving digestion, and promoting overall gut wellness.
Concerns About Arsenic in Rice
As an Ayurvedic practitioner, I’m frequently asked about the safety of consuming rice, given recent concerns about the presence of arsenic. Arsenic is a toxic substance that can cause serious health problems, including cancer, cardiovascular disease, and developmental issues. A comprehensive study of 5,800 rice samples from 25 countries found that eating five servings of rice per week could expose you to 100 times the acceptable cancer risk.
Rice grown in the United States had the highest arsenic levels, particularly from regions like Texas and Arkansas, where levels are significantly higher than those found in California. In contrast, Indian basmati rice—grown using organic methods in the Himalayas and other regions—is known for having much lower arsenic levels. Indian rice is considered among the best in the world for its fragrance, flavour, and safety, being free of harmful pesticides and genetically modified organisms.
Final Thoughts:
By using this method, you transform Indian basmati rice into a gut-friendly, starch-resistant dish that is safer, healthier, and easier to digest. It addresses concerns about arsenic, lectins, and glyphosates while maintaining the fragrant, rich flavour that Indian rice is famous for. This approach not only reduces the risks associated with rice consumption but also enhances the nutritional value of a staple food that has been cherished for centuries in India.
Wishing you vibrant health, balance, and wellness,
