Resistant Starch: Why Cooling Rice is Healthier
In Malaysia, rice is a daily staple. But did you know that by simply cooling your cooked rice, you can make it better for your health? This method increases something called resistant starch, which can benefit your body in several ways.
Resistant Starch: Why Cooling Rice is Healthier
In Malaysia, rice is a daily staple. But did you know that by simply cooling your cooked rice, you can make it better for your health? This method increases something called resistant starch, which can benefit your body in several ways.
What Is Resistant Starch?
Resistant starch is a type of carbohydrate that isn't digested in your small intestine. Instead, it moves to your large intestine, where it feeds the good bacteria in your gut. This process helps make digestion smoother and improves overall gut health.
How Cooling Rice Increases Resistant Starch
When you cook rice and then let it cool, the structure of the starch changes. This change makes some of the starch resistant to digestion. For example, rice that has been cooked, cooled for 24 hours at 4°C, and then reheated has been shown to have a higher amount of resistant starch compared to freshly cooked rice .
Health Benefits of Resistant Starch
Better Blood Sugar Control: Eating cooled and reheated rice can lead to lower blood sugar levels after meals compared to normal cooked rice. This is especially helpful for people managing diabetes .
Supports Gut Health: Resistant starch acts as food for beneficial gut bacteria. These bacteria produce substances that help keep your colon healthy .
Reduces Cancer Risk: Some studies suggest that resistant starch can help reduce the risk of certain types of cancer by promoting a healthy gut environment .
How to Prepare Rice with More Resistant Starch
Cook your rice as usual.
Let it cool to room temperature.
Store it in the refrigerator from 12-24 hours.
Reheat it before eating.
This simple method can make your rice healthier without changing its taste much.
How To Cook Safely
When cooling and reheating rice, it's important to handle it safely to prevent food poisoning. Cool the rice quickly after cooking, store it in the refrigerator, and consume it within a few days. Always reheat it thoroughly before eating .
By cooling your cooked rice before eating, you can increase its resistant starch content, which offers several health benefits. It's a simple change that can make a positive difference in your diet.
Sources:
Science Direct: Effect of cooling of cooked white rice on resistant starch content and glycemic response
New York Post: This 'Asian mom secret' cuts 50% of carbs from rice, pasta and bread
Healthline: Cooling Some Foods After Cooking Increases Their Resistant Starch
Informit: Influence of resistant starch resulting from the cooling of rice on postprandial glycemia
Dr. Eddie Ramirez mentioned about the benefits of cooling rice in his Savor Masterclass, sign up now for more health-based info!
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