Carb lovers, have you heard the awesome news? Scientists in Sri Lanka have figured out a simple cooking trick that could potentially slash the calories of rice and other starchy carbs by up to half of their conventionally cooked counterparts. Yes, you read that right: half the calories in the same amount of food. And it's super easy to do with stuff you already have in your kitchen.
To try this at home: Add a scant teaspoon of a healthy oil like coconut or olive to the cooking water for every ½ cup of uncooked rice (use 1 cup of water per ½ cup of uncooked rice). Cook rice as you normally would, (ideally simmer for 40 min) but then let cool it over night (12 hours) in the fridge, and bam!—you're left with rice that tastes just like rice, but has fewer usable calories.
Rice that had been "improved" to produce higher yields, had 10 to 12% fewer calories when cooked via this method, says Sudhair James, the undergrad researcher who presented these findings at the National Meeting & Exposition of the American Chemical Society. But James is optimistic that using this method on traditional heirloom varieties, particularly some varieties of red rice—could result in a calorie reduction of up to 50 to 60%. And yes, even if you reheat your rice, the caloric count won't change.
How it happens: The cooling process, along with fat from the oil, increases rice's amount of resistant starch (RS), an indigestible form of carbs that your small intestine can't break down and convert to glucose.
Better still, the trick may also work for other starchy foods like pasta, beans, cereals such as oatmeal, and tubers like potatoes: A similar study showed that cooking, cooling, and then reheating these foods significantly increases RS levels.
Finally, RS isn't just good for cutting calories, either. This magical starch has been linked to improved insulin sensitivity, better gut function and digestion, greater feelings of fullness, and increased fat burn.
While I was thrilled to hear this further research is needed. We should consider it a potential bonus and not build our caloric intake around it or add more carbohydrates to our diet due to the potential reduction. I will post some delicious cold carb recipes that meet these cooking parameters. Try them out let me know if you notice a difference. Another note, carbohydrates are to be eaten hot or cold please do not leave cooked carbs at room temperature which increases the potential for bacteria to grow.
I read an interesting article written by Tony Sarno about DNA testing and its results on how you train. I'm thinking of getting myself tested. Read below and let me know what you think. I included the link for the remainder of the article.
It’s when you first get your genomic test results that you start getting the “aha” moments. Lots of
them. Things that have always puzzled you about yourself are suddenly explained when parts of
your genome — the collection of genes that describes how you were built — are laid out in front of
I took the “Genome Wellness Test” offered by Australian company smartDNA because it’s part of a
trend in which biotechnology firms are offering DNA testing services direct to the consumer, rather
than just health care institutions. Several companies in the U.S. will now test your genome for
everything from your true ethnicity to your susceptibility to disease and sports you might be good at.
Tests need to cleared by the U.S. Food and Drug Administration (FDA), which ensures they are
The first “aha” moment came for me with the answer to why I always take longer to recover from
hard exercise than most of my equally fit friends. The genomic test results told me I carry a variant of
the MCT-1 gene that ensures I have a hard time ridding my muscle cells of lactate.
Wow. Had I known that’s what it was all this time, I might have taken measures to prevent it, such as
taking magnesium, which helps cells remove lactate. And I would have reviewed how I train.
Another mystery was solved: my tendency to put on belly fat despite regular weights sessions. My
shoulders, back and chest look good but I seem to have a stubborn layer of belly fat. That’s
probably because I possess an ancient “thrifty” gene (ADRB2) that predisposes me to belly and
visceral fat, together with several other pro-fat genes. But, worse, a variant of the INSIG2 gene
means that when I train with heavy weights, I tend to put on fat as well as muscle. The obvious
solution is to switch from lifting heavy weights to workouts with more and lighter reps. I wish I’d
known this years ago.
On the social front, I’ve always wondered why my friends can drink endless cups of coffee when
more than a couple turn me into an agitated wreck who can’t sleep at night. The genomic test
reveals that a variant of my CYP1A2 gene codes renders a less-effective version of a coffee metabolizing enzyme. So if I have no more than two cups of coffee a day from now on, I will sleep
better and my risk of hypertension and heart disease will go right down.
Interested in reading more......
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