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Refrigerated Rice Has Higher Resistant Starch: A Science-Based Insight
Rice is a staple food consumed worldwide, but its high glycemic index (GI) has raised concerns for individuals managing blood sugar levels. Interestingly, scientific research has shown that cooling cooked rice increases its resistant starch content, which can provide significant health benefits.

Resistant starch (RS) is a type of carbohydrate that resists digestion in the small intestine and ferments in the large intestine, acting like dietary fiber. There are several types of RS, and RS3, known as retrograded starch, forms when starchy foods like rice are cooked and then cooled.

🔬 Scientific Evidence

A study published in Food Chemistry (2015) demonstrated that cooling cooked rice for 12–24 hours at 4°C significantly increased its RS content. This occurs due to retrogradation, a process where gelatinized starch molecules (mainly amylose) realign into a crystalline structure during cooling, making them resistant to enzymatic breakdown.

Furthermore, a 2008 study in the British Journal of Nutrition found that eating cooled (and even reheated) rice led to lower postprandial blood glucose responses compared to freshly cooked rice. This suggests that RS not only remains after reheating but continues to confer benefits.

🩺 Health Implications

Improved gut health: RS acts as a prebiotic, feeding beneficial gut bacteria like Bifidobacteria.

Enhanced insulin sensitivity: Regular consumption of RS may help regulate blood sugar levels.

Increased satiety: RS slows digestion, which can help with appetite control and weight management.

🍚 Practical Tip

To boost RS in rice:

1. Cook your rice.

2. Cool it in the refrigerator for at least 12 hours.

3. Optionally, reheat before eating — RS remains stable.
Conclusion

Refrigerating rice isn't just a food safety measure — it's a smart, science-supported method to enhance its nutritional value. Incorporating cooled (and even reheated) rice into your diet can offer better blood sugar control, improved digestion, and a step toward healthier eating habit.

Citation:
Sonia S, Witjaksono F, Ridwan R. Effect of cooling of cooked white rice on resistant starch content and glycemic response. Asia Pac J Clin Nutr. 2015;24(4):620-5. doi: 10.6133/apjcn.2015.24.4.13. PMID: 26693746.
#nutritionaltips #diabetesawarness #bloodsugarcontrol #whiterice #fitnesscoach #nutritionist #yogainstructor

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