If you love rice but worry about the blood sugar spike that often follows, you’re not alone. White rice, while comforting and convenient, ranks high on the glycemic index, meaning it digests fast and sends your blood sugar soaring. But here’s the good news: how you cook and cool your rice can make a real difference.
The trick? Cook your rice normally, then cool it in the fridge for at least 12 hours. This process turns some of the rice’s digestible starch into something called resistant starch—a type that “resists” digestion and acts more like fiber in your gut. The result? A slower blood sugar response and better gut health, too.
Want to take it a step further? Reheat the chilled rice before eating. Surprisingly, reheating doesn’t reverse the resistant starch—it boosts it a bit more. That’s right: leftover rice isn’t just a time-saver, it’s a metabolic win.
Here’s how to do it:
- Cook rice as usual (steamed or boiled).
- Let it cool to room temperature, then refrigerate overnight.
- When ready to eat, reheat gently in a pan or microwave.
Bonus tip: Add a splash of healthy fat, like coconut oil or olive oil, during cooking. Some studies show this may further reduce the glycemic impact.
Whether you’re managing blood sugar, looking to feel fuller longer, or just want to turn a humble grain into something a little smarter, this simple cooling hack turns rice from “uh-oh” to “heck yes.”
