Rice is a popular food all over the world, but if you watch your blood sugar or carbohydrate consumption, you may have heard of a viral kitchen trick: cooling or freezing cooked rice. It may sound like a food craze, but scientists say that cooking, cooling, and then reheating rice changes the starch in it.
This process changes some of the starch into resistant starch (RS). This kind of starch acts more like dietary fiber, which means it takes longer to digest and releases glucose into the blood more slowly.
Health Shots talked to Dr. Manoj Agarwal, a consultant endocrinologist at Shalby Hospital, and Rashi Chahal, a nutritionist at Fortis La Femme, to cut through the hoopla and get a better idea of how this strategy really works. Here are their answers to common queries regarding this smart kitchen behavior.
- The Resistant Starch Effect: Diabetes and Blood Sugar 1. How well does the cooling approach work for controlling diabetes or insulin resistance?
Rashi Chahal, a nutritionist, says that this is very interesting science. Some of the digestible starch in rice turns into resistant starch as it cools or freezes after cooking. This is similar to how dietary fiber works. Because resistant starch isn’t entirely broken down in the small intestine, glucose is released into the bloodstream more slowly. The total amount of carbohydrates doesn’t go away, but the kind of starch does.
Dr. Manoj Agarwal says that this method can lower the sugar increase after a meal by a little amount, which is good for people with diabetes or insulin resistance.
- Can eating rice that has been cooled or reheated really assist control blood sugar levels?
Dr. Agarwal says, “Yes, but only a little.” Researchers think that eating rice that has been cooled and then reheated may lower blood sugar rises after meals by about 10–20%. The change is clear, however it doesn’t fix the problem.
Dr. Agarwal says, “Don’t think of it as a magic solution; think of it as a small change.” To keep the resistant starch and stop bacteria from growing, you need to prepare, store (in the fridge within two hours), and reheat the rice the right way.
- Does this trick make rice better for you?
This approach is helpful, although it doesn’t change the nutritional profile that much. Chahal says that cooling the rice mostly affects the glycemic index (GI) and doesn’t make it low-carb or calorie-free. She says that delayed digestion helps you feel full for longer.
Both specialists believe that it’s a good habit, but it can’t take the place of medicine or exercise. A balanced diet and portion management are still the most important things.
Making the process and food safety better
- Are some kinds of rice better for this?
Yes, the advantages are not the same for all types of rice because they rely on what the rice is made of. Chahal says that Basmati or long-grain rice is healthier since it has more amylose, a form of starch structure that is more likely to retrograde.
Brown rice is already a good choice because it has more fiber. Parboiled rice is also helpful because the processing changes the structure of the starch. The most important thing is to chill it down properly. Don’t leave it out at room temperature; instead, put it in an airtight container in the fridge.
- Is it safe to store or reheat rice?
Yes, of course. Dr. Agarwal gives a strong warning regarding the food safety danger called “Fried Rice Syndrome.” If you don’t store rice properly, it can get food illness from Bacillus cereus, a bacteria whose spores survive cooking and grow when rice is left at room temperature.
Safety Rules:
You should always put cooked rice in the fridge within two hours.
Before you consume it, make sure to cook it all the way through.
Keep in mind that the method simply alters how quickly carbs are absorbed; it doesn’t modify the number of calories or carbs. You still need to eat a nutritious diet.
More than just blood sugar: gut health and weight loss
- How can resistant starch help keep your stomach healthy and help you lose weight?
There are more benefits to resistant starch than just controlling blood sugar. Chahal says that it functions as a prebiotic, which means it feeds good bacteria in the gut. This action can help lower inflammation throughout the body and make the gut lining stronger.
Also, resistant starch takes a long time to digest, which makes you feel fuller for longer. This feeling is important for keeping your weight in check since it stops you from eating too much.
The Takeaway: Cooling, freezing, and reheating rice is a scientifically proven strategy to make it more resistant starch and easier on blood sugar. Dr. Agarwal and Chahal stress that it is not a treatment, even though it is a good habit to have in the kitchen. If you have diabetes and like rice, this tip is definitely worth trying.