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For those looking to make rice more diabetes-friendly, there’s a surprising trick you may want to try: refrigerating cooked rice for 24 hours before eating it. This simple process may significantly lower the blood sugar spike typically associated with eating rice.
How Refrigeration Reduces the Glycemic Index of Rice
Nutritionist Pooja Makhija recently shared this method in a YouTube video, explaining how refrigerating rice changes its chemical composition. When rice is cooked and then cooled, the starch undergoes a process known as starch retrogradation. This transforms digestible starch into resistant starch, which is less likely to raise blood sugar levels.
“Digestible starch is broken down by the body, causing a rise in blood sugar levels. On the other hand, resistant starch is not broken down by the body and doesn’t cause a spike in blood sugar. Instead, it acts as a prebiotic, nourishing your gut microbiome,” Makhija explained.
She also tested this cooling method using glucose monitoring and found that the refrigerated rice resulted in a significantly lower glycemic response compared to freshly cooked rice.
Research Supports the Benefits of Leftover Rice
Scientific research backs up these findings. A study published in Nutrition and Diabetes found that consuming cooled and reheated rice led to a lower rise in blood glucose levels in individuals with type 1 diabetes. The cooling process causes starch retrogradation, converting the starch into a form that the body cannot absorb, ultimately lowering the glycemic index.
“The cooling of rice after cooking causes retrogradation of starch, which becomes a non-absorbable product in the human digestive tract,” the study states.
A Simple Hack for Diabetics
If you love rice but are concerned about its effects on blood sugar, this easy hack could make a significant difference. After cooking your rice, simply refrigerate it for 24 hours before reheating it. This practice not only lowers the glycemic index of the rice but also promotes gut health by providing prebiotics to support the beneficial bacteria in your digestive system.
An Alternative for Those Who Don’t Enjoy Leftovers
If you’re not a fan of leftover rice, you can also explore other rice alternatives to satisfy your cravings without worrying about blood sugar spikes. However, for those willing to give this technique a try, it’s a proven way to make rice more diabetes-friendly while reaping the benefits of a healthier gut microbiome.
So, the next time you cook rice, remember this simple trick: cool it, refrigerate it, and reheat it for a healthier, blood sugar-friendly meal!
