White rice is a staple food worldwide but has a high glycemic index (GI), causing rapid blood sugar spikes. However, in the recent development of technologies, there are few ways to reduce the glycemic index of white rice, which is cooking the rice with Harvist Premium Red Palm Oil (RPO).
Harvist Red Palm Oil is one of the partners under Diet Ideas Healthy Food Around Me Platform, where it connects users from Diet Ideas to reputable healthy food brands in Malaysia.
The recent study found that adding RPO to white rice significantly reduces its GI from 90 to 65, making it a healthier choice (2).
What is Red Palm Oil (RPO)?
Red Palm Oil (RPO) is a nutrient-rich oil extracted from the fruit of the oil palm tree. It is naturally high in carotenoids (Pro-Vitamin A), Vitamin E (Tocotrienols & Tocopherols), Coenzyme-Q10, Squalene and Phytosterols, which contribute to its deep red-orange colour. RPO is known for its healthy fat and antioxidant properties which raise the amount of carotenoids and antioxidant activity in rice, heart disease benefits, and ability to improve nutrient absorption. When added to rice, it enhances both nutritional value and glycemic response (4).
How does Red Palm Oil (RPO) lower the GI?
The reduction in GI is due to the formation of an amylose-lipid complex (ALC) during cooking. This ALC, a type of resistant starch classified as Type V, forms when lipids interact with amylose molecules in starch during heating (3). This slows the release of glucose into the bloodstream and thus reduces the glycemic response (5). On the other hand, RPO rice remained significantly lower in blood glucose level than plain rice. Thus, this study showed that individuals consuming RPO rice experienced more stable blood sugar levels, making it beneficial for diabetes management and overall metabolic health (1).
In Diet Ideas, our aim is to help our clients heal through foods and nutrition, and so far when it comes to diabetes clients, adding RPO inside white rice, not only helps to bring a variety of meals selection but indirectly helps its blood glucose management.
There are few other benefits of RPO, that our community can learn from:
Prevents visual impairment– High carotenoid content helps protect eye health.
Prevents Cardiovascular disease and heart exhaustion – Antioxidants and healthy fats promote heart health.
Improve nutrient retention – Over 87% of essential phytonutrients (carotenoids, Vitamin E, Coenzyme-Q10) remain intact after cooking.
Prevents Alzheimer’s and Dementia – Tocotrienols in RPO helps protect brain function.
Natural moisturizer – Squalene and Vitamin E nourish and hydrate the skin.
In conclusion, Harvist Premium RPO dramatically lowers postprandial blood glucose levels and white rice’s GI. For individuals managing diabetes, incorporating RPO into their diet is a practical and effective way to stabilize blood sugar levels. The ability of RPO to reduce the GI of white rice helps slow carbohydrate digestion, preventing sudden glucose spikes and promoting sustained energy release. By making a simple dietary adjustment, diabetes clients can enjoy rice without compromising blood sugar control and enhance overall well-being
References
- Bhekasuta, A., & Siriwan, C. (2022). ODP249 The Effects of Rice From Starch-removing Rice Cooker on Postprandial Glucose And Insulin Levels in Healthy Adults: A Randomized, Double-blind, Crossover Study. Journal of the Endocrine Society, 6(Supplement_1), A336. https://doi.org/10.1210/jendso/bvac150.697
- Farooq, A. M., Dhital, S., Li, C., Zhang, B., & Huang, Q. (2018). Effects Of Palm Oil on Structural And In Vitro Digestion Properties of Cooked Rice Starches. International Journal of Biological Macromolecules, 107(Pt A), 1080–1085. https://doi.org/10.1016/j.ijbiomac.2017.09 .089
- Hasjim, J., Ai, Y. and Jane, J.-l. (2013). Novel Applications of Amylose-Lipid Complex as Resistant Starch Type 5. In Resistant Starch. https://doi.org/10.1002/9781118528723.ch 04
- Loganathan, R., Subramaniam, K. M., Radhakrishnan, A. K., Choo, Y. M., & Teng, K. T. (2017). Health-promoting effects of red palm oil: evidence from animal and human studies. Nutrition Corresponding Author: Email: aimi@profeslipid.com.my Reviews, 75(2), 98–113. https://doi.org/10.1093/nutrit/nuw054
- Sun, L., Ranawana, D. V., Leow, M. K., & Henry, C. J. (2014). Effect of chicken, fat and vegetable on glycaemia and insulinaemia to a white rice-based meal in healthy adults. European journal of nutrition, 53(8), 1719–1726. https://doi.org/10.1007/s00394-014-0678- z
