白米飯是由可消化澱粉（葡萄糖）和抗性澱粉（需要很長的時間來消化但不會轉化為單糖）這兩種不同的澱粉所組成的。米是很好的食物；低脂肪卻高澱粉質，是熱量的來源。同時，白米亦含有豐富的維生素和礦物質，如B族維生素（維生素B1和B3），維生素E，蛋白質和礦物質（尤其是鉀）。

在斯里蘭卡的研究人員發現，在烹調白米飯時加入約3%重量的椰子油可減少白米飯中的澱粉質和熱量。加入米飯後，椰子油會把澱粉轉換為抗性澱粉，從而減少米飯的卡路里。其實只要將混合椰子油的白米飯放進冰箱再冷卻12小時，就可再進一步的改變米飯結構。

科學家希望這種烹調方法能減低全球的肥胖率；雖然研究指出這烹調方法能降低升糖指數和減少米飯中50%-60%的熱量，但亦需要考慮到所用米飯的類型。更多的研究是需要用來證實這種方法的可行性，當中更要關注椰子油對我們健康的影響。椰子油可通過增加5%能量消耗去燃燒脂肪；可是，當中的飽和脂肪都有可能提高血液中壞膽固醇的水平，增加患上心臟疾病的風險。當然，有著椰子過敏問題的人士亦不應嘗試這種飲食方法。

作者: 李德瑩, 實習營養師

White rice is made up with two different starches, digestible polysaccharides (starch) and resistant starch (takes a long time to digest and isn't converted into simple sugars). Rice is an excellent food source; low in fat and high in starchy carbohydrate. It contains rich vitamins and minerals, and provides an excellent source of vitamins B (thiamin, niacin), vitamin E, protein, and minerals (especially potassium).

Researchers in Sri Lanka found that the amount of starches and calories of white rice can be reduced by adding about 3% of its weight of coconut oil while cooking. Oil added interacts with the starches in the rice to convert them to resistant starch, and therefore reduce the amount of calories in rice. After cooking, it should be cooled in the refrigerator for 12 hours, which further changes its composition.

The scientist hope that this cooking method will help lower down obesity rates around the world; although this method may lower on the glycemic index and reduce calories by 50% to 60%, the reduction in calories depends on the type of rice used. More research needs to be done on this method, especially the pros and cons of coconut oil to our health. Coconut oil can burn fat by increasing 5% of energy expenditure. However, the saturated fat in coconut oil may raise the¬¬¬ bad cholesterol level in blood, which increase the risk of suffering from heart diseases. Lastly, people who are allergic to coconut should not try this cooking method.

Author: Chloe Lee HK BioTek Ltd. Nutritionist Intern



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