It’s Amazing What Happens If You Add Oil To Carbs

After sharing my article Tips on How to Retrograde Carbs and Prevent a Glucose Spike yesterday, JM, my former classmate from the Institute of Public Health of the University of the Philippines, said,

I don’t remember if I’ve mentioned this already. In addition to cooking rice in batches, I sometimes cook it with extra virgin coconut oil: 2T per 3 cups uncooked rice (and enough water you normally use to cook rice). Then refrigerate overnight.

Reheat only to serve. I was convinced that it is good to do it so that the sugar spike is not high after eating.

I asked my co-worker who is diabetic (has a built-in insulin pump) to sample the EVCO rice to check how it affects her post-prandial blood sugar. Even she was so impressed.

I can’t remember what the exact sugar level was. But it was 3x lower than what it would have been if she ate rice regularly (on the not-so-frequent occasions that she does). Of course, I gave her the instructions.

That made sense, but I needed to find studies that proved and explained it.

My research showed that it is accurate and applies to rice, bread, noodles, and pasta.

Why is it necessary to lower the postprandial sugar?

Managing postprandial blood sugar—the levels of blood sugar after eating—is crucial for overall health, particularly for those with insulin resistance, prediabetes, and diabetes.

That’s because high post-prandial sugar puts anyone at risk for developing cardiovascular diseases.

High blood sugar damages the arteries and changes the immune system.

While many know carbohydrates’ impact on blood sugar, fewer know that adding healthy fats, such as oils, to carbohydrate-rich foods like bread, rice, noodles, and pasta can help lower postprandial blood sugar levels.

Here’s how it works.

Understanding Postprandial Blood Sugar

After consuming a meal exceptionally high in carbohydrates, your body breaks down these carbs into glucose, which enters the bloodstream.

This process causes a spike in blood sugar levels, prompting the pancreas to release insulin, which helps cells absorb glucose for energy.

For people with insulin resistance or diabetes, this process can be less efficient, leading to prolonged high blood sugar levels, which, over time, can result in complications like cardiovascular disease, nerve damage, and kidney issues.

The Role of Fat in Carbohydrate Digestion

Adding fat, such as oil, to a carbohydrate-rich meal can significantly slow digestion. Here’s how:

1. Slower Gastric Emptying:

Fats delay the emptying of the stomach into the small intestine.

When oil is added to bread, rice, or pasta, it forms a coating around the food particles, which slows down the breakdown of carbohydrates into glucose.

This results in a slower release of glucose into the bloodstream, reducing the postprandial blood sugar spike.

2. Improved Insulin Response:

The presence of fat can improve the body’s insulin response.

Slowing down digestion gives the body more time to process glucose, leading to a more gradual insulin release.

This benefits those with insulin resistance, as it helps prevent sharp rises in blood sugar levels.

3. Lower Glycemic Index:

Foods that are high in carbohydrates typically have a high glycemic index (GI), meaning they cause a rapid spike in blood sugar.

However, when you add fat to these foods, the overall GI of the meal decreases.

For example, bread dipped in olive oil or pasta with a creamy sauce will have a lower glycemic index than fat-free counterparts.

Practical Applications

Incorporating oil into your meals can be a simple and delicious way to manage postprandial blood sugar. Here are some practical tips:

1. Bread and Olive Oil:

Instead of plain bread, dip it in extra virgin olive oil. This adds flavor, and the healthy monounsaturated fats in olive oil can help lower the bread’s glycemic impact.

This Mediterranean-style practice is tasty and beneficial for blood sugar control.

2. Rice with Coconut Oil:

 

Cooking rice with a small amount of coconut oil can also be effective.

The oil interacts with the starch in the rice, making it more digestion-resistant.

This results in a lower glycemic index and less spike in blood sugar levels after eating.

To maximize this effect, cook the rice with coconut oil, let it cool, and reheat it before eating.

This process, known as retrogradation, increases the resistant starch content, reducing the impact on blood sugar.

3. Pasta with Oil-Based Sauces:

When preparing pasta, consider using oil-based sauces like pesto or a simple garlic and olive oil dressing.

The oil’s fat enhances the flavor and slows the digestion of the pasta’s carbohydrates, resulting in a more stable blood sugar response.

4. Adding Avocado or Butter:

Adding avocado or butter to meals, particularly when paired with bread, rice, or pasta, can also help manage blood sugar.

These fats provide the same benefits by slowing digestion and reducing the meal’s glycemic load.

Choosing the Right Oils

When adding fats to your meals, it’s essential to choose healthy oils that provide additional health benefits:

Olive Oil:

Rich in monounsaturated fats, olive oil is a staple of the Mediterranean diet and has been associated with reduced risks of heart disease and improved blood sugar control.

Coconut Oil:

While high in saturated fat, coconut oil contains medium-chain triglycerides (MCTs), metabolized differently in the body.

These MCTs provide quick energy without significantly raising blood sugar.

Avocado Oil:

Another great option is avocado oil. It is high in monounsaturated fats and has a high smoke point, making it ideal for cooking.

Take Away Message

Adding oil to carbohydrate-rich foods like bread, rice, and pasta is a simple and effective strategy to lower postprandial blood sugar levels.

Healthy fats like olive oil, coconut oil, and avocado oil can help prevent sharp spikes in blood sugar by slowing down digestion and reducing their glycemic index. This promotes better overall blood sugar management.

Whether drizzling olive oil on bread, cooking rice with coconut oil, or tossing pasta in a flavorful oil-based sauce, these minor adjustments can significantly affect your health.

Recipes to Lower Postprandial Blood Sugar with Added Oil

I added these recipes to give you an idea of how much oil to add. Enjoy.

1. Garlic and Olive Oil Pasta

Ingredients:
– 8 oz whole wheat or chickpea pasta
– 1/4 cup extra virgin olive oil
– 4 cloves garlic, thinly sliced
– 1/2 teaspoon red pepper flakes (optional)
– Salt and pepper to taste
– Fresh parsley, chopped, for garnish
– Grated Parmesan cheese (optional)

Instructions:
1. Cook the pasta according to package instructions until al dente. Drain and set aside.
2. Heat the olive oil over medium heat in a large skillet.
3. Add the sliced garlic and red pepper flakes to the skillet, cooking until the garlic is golden and fragrant.
4. Add the cooked pasta to the skillet, tossing to coat in the garlic and olive oil mixture.
5. Season with salt and pepper to taste.
6. Garnish with fresh parsley and Parmesan cheese, if desired.
7. Serve immediately and enjoy a great meal that helps regulate blood sugar levels.

2. Coconut Oil Rice

Ingredients:
– 1 cup uncooked basmati or jasmine rice
– 1 tablespoon coconut oil
– 2 cups water or broth
– Salt to taste

Instructions:
1. In a saucepan, melt the coconut oil over medium heat.
2. Add the rice and stir to coat the grains with the oil.
3. Add the water or broth and a pinch of salt, then boil.
4. Reduce the heat to low, cover, and simmer for 15-20 minutes until the rice is tender and the liquid is absorbed.
5. Remove from heat and let the rice cool to room temperature. Refrigerate for at least 4 hours or overnight to allow retrogradation, which increases the resistant starch content.
6. Reheat the rice before serving. This method lowers the rice’s glycemic index, making it a healthier option for blood sugar management.

3. Avocado and Olive Oil Toast

Ingredients:
– 2 slices whole grain or sourdough bread
– 1 ripe avocado
– 1 tablespoon extra virgin olive oil
– Salt and pepper to taste
– Red pepper flakes (optional)
– Fresh lemon juice (optional)

Instructions:
1. Toast the bread slices until they are golden and crispy.
2. Cut the avocado in half while the bread is toasting. Remove the pit and scoop the flesh into a bowl. Mash it with a fork until smooth.
3. Spread the mashed avocado evenly over the toasted bread.
4. Drizzle each slice with extra virgin olive oil.
5. Season with salt, pepper, and red pepper flakes if using. For extra flavor, squeeze fresh lemon juice.
6. Enjoy this nutrient-rich, blood-sugar-friendly breakfast or snack.

4. Lemon Garlic Rice with Olive Oil

Ingredients:
– 1 cup brown or white rice
– 1 tablespoon extra virgin olive oil
– 2 cloves garlic, minced
– 2 cups vegetable or chicken broth
– Juice of 1 lemon
– Zest of 1 lemon
– Salt and pepper to taste
– Fresh parsley, chopped, for garnish

Instructions:
1. Heat the olive oil in a saucepan over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.
2. Add the rice to the pan and stir to coat the grains with the olive oil and garlic.
3. Pour in the broth, lemon juice, and lemon zest—season with salt and pepper.
4. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes (brown rice) or 15-20 minutes (white rice) until the rice is tender and the liquid is absorbed.
5. Remove from heat and let the rice cool. For maximum resistant starch, refrigerate the rice for a few hours before reheating and serving.
6. Garnish with fresh parsley before serving.

5. Sesame-Ginger Soba Noodles

Ingredients:

• 8 oz soba noodles
• Two tablespoons of sesame oil
• One tablespoon soy sauce (or tamari for gluten-free)
• One tablespoon of rice vinegar
• One tablespoon of fresh ginger, grated
• Two cloves garlic, minced
• 1/2 cup scallions, sliced
• 1/4 cup toasted sesame seeds
• 1/4 cup fresh cilantro, chopped
• 1/4 cup shredded carrots (optional)

Instructions:

1. Cook the soba noodles according to package instructions. Drain and rinse under cold water to stop the cooking process.
2. Whisk together the sesame oil, soy sauce, rice vinegar, grated ginger, and minced garlic in a large bowl.
3. Add the cooked soba noodles to the bowl and toss to coat evenly with the dressing.
4. Mix toasted sesame seeds, cilantro, and shredded carrots in the scallions.
5. Serve the noodles cold or at room temperature, and enjoy a flavorful and gentle meal on blood sugar levels.

6. Garlic Chili Oil Ramen

Ingredients:

• One package of ramen noodles (use whole wheat or rice ramen for a healthier option)
• Two tablespoons chili oil (or less if you prefer milder heat)
• Two tablespoons of vegetable or peanut oil
• Three cloves garlic, thinly sliced
• 1/4 cup soy sauce (or tamari for gluten-free)
• One teaspoon of sesame oil
• One tablespoon of rice vinegar
• One tablespoon of honey or agave syrup (optional)
• Two green onions, sliced
• 1/2 cup steamed broccoli or bok choy (optional)

Instructions:

1. Cook the ramen noodles according to package instructions. Drain and set aside.
2. Heat the vegetable and chili oil over medium heat in a large skillet.
3. Add the sliced garlic and sauté until golden and fragrant, being careful not to burn the garlic.
4. Stir in the soy sauce, sesame oil, rice vinegar, and honey or agave syrup. Allow the mixture to simmer for a minute.
5. Toss the cooked ramen noodles in the sauce, ensuring they are fully coated.
6. Add the green onions and steamed vegetables if using.
7. Serve hot, enjoying the rich flavors while benefiting from the blood sugar-stabilizing effects of the added oil.

7. Peanut Sauce Rice Noodles

Ingredients:

• 8 oz rice noodles
• Two tablespoons peanut oil (or any vegetable oil)
• 1/4 cup creamy peanut butter
• Two tablespoons soy sauce (or tamari for gluten-free)
• One tablespoon of rice vinegar
• One tablespoon of honey or maple syrup
• One tablespoon of lime juice
• One clove of garlic, minced
• One teaspoon of fresh ginger, grated
• 1/4 teaspoon red pepper flakes (optional)
• 1/2 cup shredded cabbage or carrots
• 1/4 cup crushed peanuts for garnish
• Fresh cilantro, chopped, for garnish

Instructions:

1. Cook the rice noodles according to package instructions. Drain and set aside.
2. Combine peanut butter, soy sauce, rice vinegar, honey or maple syrup, lime juice, garlic, ginger, and red pepper flakes in a small saucepan. Heat over low heat, stirring until smooth and well combined.
3. In a large bowl, toss the cooked rice noodles with the peanut oil to coat.
4. Pour the warm peanut sauce over the noodles and toss until evenly coated.
5. Mix in the shredded cabbage or carrots for added fiber.
6. Garnish with crushed peanuts and fresh cilantro before serving.
7. Enjoy this nutty, satisfying dish that supports balanced blood sugar levels.

Enjoy a healthy and low postprandial glucose meal!

These recipes provide tasty and practical ways to incorporate healthy oils into your meals. They help lower postprandial blood sugar and support overall health.

If you have any other tips, feel free to share them with the whole community by putting them in the comments below.

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References:

1. Ranawana, Viren, et al. “The Impact of Rice Preparation Methods and Coconut Oil Addition on Glycaemic Response.” British Journal of Nutrition, vol. 115, no. 5, 2016, pp. 827-833. Cambridge University Press, doi:10.1017/S0007114515005194.

2. Tharatha, Sermrith, et al.” Effect of Oil Addition on Glycaemic Index and Resistant Starch Content of Cooked White Ric.” International Journal of Food Science and Technology*, vol. 50, no. 4, 2015, pp. 1047-1053. Wiley Online Library, doi:10.1111/ijfs.12737.

3. Sudha, V., et al” “The Impact of Cooking Methods on the Glycaemic Response of a Foo”.” Journal of the Science of Food and Agriculture, vol. 86, no. 9, 2006, pp. 1490-1495. Wiley Online Library, doi:10.1002/jsfa.2513.

4. Cunningham, K. M., et al. “The Influence of Adding Fat to Carbohydrate Meals on Blood Glucose Response.” Journal of the American Dietetic Association, vol. 91, no. 7, 1991, pp. 819-821. ScienceDirect, doi:10.1016/S0002-8223(21)02256-6.

5. Rasmussen, O. W., et al. “Effects on Blood Glucose, Insulin and Gastric Emptying of Carbohydrate-Modified Foods.” British Journal of Nutrition, vol. 75, no. 4, 1996, pp. 623-633. Cambridge University Press, doi:10.1079/BJN19960166.

6. Thomsen, C., et al. “Differential Effects of Saturated and Monounsaturated Fatty Acids on Postprandial Lipemia and Glucose Homeostasis in Healthy Men.” American Journal of Clinical Nutrition, vol. 66, no. 2, 1997, pp. 383-390. American Society for Nutrition, doi:10.1093/ajcn/66.2.383.

7. Collier, G., and M. O’Dea. “The Effect of Co-Ingestion of Fat on the Glucose, Insulin, and Gastric Inhibitory Polypeptide Responses to Carbohydrate and Protein.” American Journal of Clinical Nutrition, vol. 37, no. 6, 1983, pp. 941-944. American Society for Nutrition, doi:10.1093/ajcn/37.6.941.

8. Sudha, V., et al. “The Impact of Cooking Methods on the Glycaemic Response of a Food.” Journal of the Science of Food and Agriculture, vol. 86, no. 9, 2006, pp. 1490-1495. Wiley Online Library, doi:10.1002/jsfa.2513.

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