Is eating cold rice better than hot rice? Do you believe it?

Rice serves as a plentiful source of carbohydrates, making it an ideal energy supplement for athletes or individuals engaged in high-intensity physical activities. It replenishes the energy and restores the lost glycogen reserves in the body.

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However, what few people know is that eating cold rice is better than eating hot rice. With white rice, when it is still hot, it has a normal level of starch. After digestion, this starch will be broken down into glucose, which is absorbed into the blood, causing high blood sugar levels. This is completely normal for healthy individuals but not good for people with insulin resistance.

On the other hand, when white rice is left to cool, the refined starch structure will be converted into resistant starch, which is beneficial for health. In the stomach and small intestine, the digestion process of resistant starch will be slower, and when it reaches the large intestine, it will nourish beneficial bacteria there.

In addition, resistant starch can stimulate the production of short-chain fatty acids by bacteria, which can help reduce symptoms of ulcerative colitis, colorectal cancer, diarrhea, and aid in weight loss.

A recent study published in the Asia-Pacific Journal of Clinical Nutrition showed that not only does cooling rice increase the level of resistant starch, but reheating it also helps reduce the glycemic response. The presence of resistant starch in cold rice also helps keep you full for longer, reducing cravings.

Note that to use cold rice for health and safety, after cooking, let it cool in the open air before storing it in the refrigerator, and reheat it before eating. It should be used within 24 hours.

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Frequently asked questions

Yes, eating cold rice can offer some unique benefits compared to consuming it hot. Firstly, cold rice is easier to digest as the starch in rice undergoes a process called retrogradation when cooled, forming a resistant starch that acts like fiber in the body. This can lead to better gut health and reduced blood sugar spikes. Additionally, cold rice tends to have a lower glycemic index, which is beneficial for weight management and diabetes control.

Food safety is an important consideration when it comes to consuming cold rice. It is generally safe to eat cold rice as long as it has been handled and stored properly. Rice should be cooled and refrigerated within two hours of cooking to prevent the growth of bacteria. Reheat rice thoroughly before consumption to kill any bacteria that may have grown during storage.

Cold rice is incredibly versatile and can be used in a variety of dishes. You can make rice salads, sushi, rice paper rolls, or even sweet treats like rice pudding or fried rice with eggs and vegetables. Adding sauces, herbs, and spices can enhance the flavor of cold rice dishes.

Cooked rice can be safely stored in the refrigerator for 3 to 5 days. However, it’s important to ensure that it is stored in a sealed container to prevent moisture absorption and the growth of bacteria. For longer storage, cooked rice can be frozen for up to 6 months.

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