Understanding Resistant Starch: The Science Behind Cooling Rice

If you find yourself on the side of the internet that replays wellness hacks and new workouts- you've probably seen or heard of a few "insulin resistance" hacks. Instagram, TikTok and YouTube shorts feature an outpour of health conscience influencers who are demonstrating new ways of combating the sugar spike to prevent diabetes and unlock a healthier lifestyle. Today we highlight- rice! Rice is a worldwide staple and when prepared and stored correctly- rice can be a nutritious food that aids in maintaining a healthy diet.

The process of cooling cooked rice isn't just about leftovers—it's a scientifically-backed method that may help manage blood sugar levels. When rice is cooked and then cooled, a portion of its digestible starches transforms into resistant starch, a type that functions more like fiber in the body.

How It Works:

• When rice is cooled after cooking, its starch molecules undergo a process called retrogradation
• This restructuring makes some of the starch resistant to digestion
• Resistant starch bypasses normal digestion in the small intestine
• This can lead to a lower blood sugar response when eating the rice

The Benefits:

• Lower glycemic impact
• Slower digestion
• Potential improvements in insulin sensitivity
• Better blood sugar management
• Increased feeling of fullness

Best Practices:

1. Cook rice normally
2. Cool it completely in the refrigerator (ideally for at least 12 hours)
3. Eat cold or reheat as desired
4. Store safely to prevent food-borne illness

While this method shows promise for blood sugar management, it's important to consult healthcare providers about specific dietary changes, especially for those managing diabetes or insulin resistance.

Note: This is one tool in the broader toolkit of blood sugar management, alongside regular exercise, balanced meals, and appropriate medical care.

Resistant Starch Formation

Cooling cooked rice can increase its resistant starch content, which may have several health benefits:

• Chilling cooked rice at 4°C for 24 hours resulted in a reduction in digestibility and estimated glycemic index (GI) for both brown and milled rice
   
  
  
• The estimated baseline GI of freshly cooked rice was 91.08. After chilling at 4°C or freezing at various temperatures, the estimated GI values decreased to above 84
   
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Calorie Reduction

Some research suggests that cooling rice may reduce its caloric content:

• According to Sri Lankan researchers, treating rice by cooking with coconut oil and then refrigerating for 12 hours can reduce its calories by up to 60%
   
  
  
• This method is believed to increase the rice's resistant starch content, making it less digestible and therefore lower in absorbable calories
   
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Glycemic Response

Cooling and reheating rice may lead to a lower glycemic response compared to freshly cooked rice:

• In one study, the incremental area under the curve (iAUC) for blood glucose response was 1.7 times higher for freshly cooked medium-grain white rice compared to reheated parboiled rice that had been stored overnight at 4°C
   
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• The same study found that the iAUC was 1.5 times higher for freshly cooked medium-grain white rice compared to freshly cooked parboiled rice
   
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Palatability and Chewing Time

Interestingly, cold-stored rice may have some effects on eating behaviour:

• Chewing time for 10g of cold-stored parboiled rice was 6 seconds (25%) longer than freshly cooked medium-grain rice
   
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• Cold-stored parboiled rice was considered more palatable, visually appealing, and better tasting than freshly cooked medium-grain rice
   
  
  
  

Arkansas River Rice: The Black Owned Rice Company in the USA 

Visit Arkansas Rice Company online and ask them on their contact us page about purchasing, distributing or investing in their products.