Diabetic patients are often advised to have control over the quantity of rice consumed owing to its high glycemic index (GI) and potential to surge blood sugar. However, recent studies suggest that cooling and reheating rice might make it a more diabetes-friendly option. This process alters the rice's composition, making resistant starch, which could improve blood sugar management.
Take this two-minute read to learn how cooled and reheated rice could benefit people with diabetes, delve into the science behind it, and potential side effects.
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Benefits of Eating Cooled and Reheated Rice for Diabetes
Lower Glycemic Index (GI)
Cooled and reheated rice has a lower GI than freshly cooked rice. Lower GI foods are digested more slowly, resulting in a steadier release of glucose into the bloodstream and fewer blood sugar spikes.
Also Read: Brown Rice Vs White Rice: Which Is Better?
Increase Resistant Starch
Cooling and reheating rice increases the amount of resistant starch, a type of carbohydrate that resists digestion in the small intestine and ferments in the large intestine. Resistant starch has a minimal impact on blood glucose, making it beneficial for blood sugar management in diabetes.
Improves Satiety/ Weight Management
Resistant starch contributes to increased feelings of fullness, which can help control appetite and prevent overeating. This can be especially beneficial for those with diabetes managing their weight, as even slight weight loss can improve insulin sensitivity and blood sugar control.
Gut Health
The fermentation of resistant starch in the gut produces short-chain fatty acids (SCFAs), particularly butyrate, which helps promote gut health and may support better blood sugar management. A healthy gut environment is increasingly recognized as an important factor in metabolic health and glucose regulation.
The Science Behind Cooled and Reheated Rice
When rice is cooked, its starch molecules absorb water, expand, and become more digestible, which gives freshly cooked rice a higher GI. However, as rice cools, these starches retrograde, meaning they crystallize and become resistant starch. This process converts a portion of the digestible starch into a form that is not absorbed in the small intestine, hence having less impact on blood sugar levels.
Also Read: Diabetes Care: Manage Blood Sugar Levels With Smart Carbohydrate Choices
Reheating cooled rice further enhances the formation of resistant starch. Although the exact mechanism behind reheating’s effect on resistant starch isn’t fully understood, the temperature change seems to strengthen these crystallized starches, making them even more resistant to digestion. By altering how the body processes the rice’s carbohydrates, cooling and reheating rice can lower its glycemic response, which is especially beneficial for those with diabetes.
How to Prepare Cooled and Reheated Rice
Cook the rice as usual. Any type of rice can be used, however brown rice has a higher resistant starch content than white rice.
Spread the cooked rice in a thin layer and let it cool to room temperature for about an hour, then refrigerate for at least 12 hours, preferably overnight.
Reheat the rice until steaming hot. This step helps eliminate bacteria and maximize the resistant starch content.
Things To Remember:
Storing rice in the fridge can be a beneficial strategy but not a magic solution. It still contributes to carbohydrates, so keep in mind portion size. This process does not remove all the carbohydrates in rice, but it lowers the impact on blood sugar spikes. Seek advice from your healthcare provider or registered dietitian before making any remarkable changes to your diet, specifically while regulating diabetes.
Side Effects
Though cooled and reheated rice offers potential benefits, however, there are certain adverse effects:
Rice can harbour Bacillus cereus, a bacterium that can cause food poisoning. If rice is improperly stored, cooled, or reheated, it increases the risk of bacterial growth. To minimize risks, refrigerate cooked rice within an hour of cooking and reheat thoroughly.
Resistant starch, while beneficial for gut health, can cause gas and bloating in some people due to its fermentation in the large intestine. Those with sensitive digestive systems should introduce cooled and reheated rice gradually.
While cooled and reheated rice has a lower glycemic impact, it is still a carbohydrate and can impact blood sugar if consumed in large quantities. People with diabetes should practice portion control and balance their intake with protein and fibre-rich foods.
Conclusion
Cooled and reheated rice can be a smart dietary choice for people with diabetes, thanks to its lower glycemic response and benefits from resistant starch. This method provides a more diabetes-friendly way to enjoy rice, but it’s essential to handle, store, and reheat rice safely to prevent bacterial contamination. By incorporating cooled and reheated rice in moderation and pairing it with other nutritious foods, people with diabetes can benefit from a satisfying, blood sugar-friendly option.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Influence of resistant starch resulting from the cooling of rice on postprandial glycemia in type 1 diabetes
Sylwia Strozyk, Anita Rogowicz-Frontczak, Stanislaw Pilacinski, Joanna LeThanh-Blicharz, Anna Koperska & Dorota Zozulinska-Ziolkiewicz
https://www.nature.com/articles/s41387-022-00196-
Effect of Cold Storage and Reheating of Parboiled Rice on Postprandial Glycaemic Response, Satiety, Palatability and Chewed Particle Size Distribution
Louise Weiwei Lu 1,2,*, Bernard Venn 3, Jun Lu 4, John Monro 5, Elaine Rush 1
https://pmc.ncbi.nlm.nih.gov/articles/PMC5452205/
