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Cooling Rice: A Simple Trick for Improved Insulin Sensitivity
Cooling cooked rice after cooking increases its resistant starch content through a process called starch retrogradation , which can help mitigate blood sugar spikes. Here's a breakdown of the evidence: Mechanism of Resistant Starch Formation Cooling cooked rice (especially refrigeration) causes starch molecules to reorganize into a crystalline structure that resists digestion in the small intestine. This retrograded starch acts as resistant starch (RS) , which: Slows carbohydrate absorption , reducing rapid blood glucose spikes. Ferments in the colon , producing short-chain fatty acids (SCFAs) that improve insulin sensitivity and glucose metabolism. Impact on Blood Sugar Control Clinical Studies : In type 1 diabetes patients , cooled rice (refrigerated for 24 hours) caused lower postprandial glucose peaks (9.9 vs. 11 mmol/L) and shorter time to peak compared to fresh rice. A similar effect was observed in heal...
