The biggest difference between freshly cooked rice and chilled rice lies in the formation of resistant starch.
Resistant starch can help slow down the rate of post-eating blood sugar spikes, improve insulin sensitivity, increase feeling of fullness and support the health of the gut microbiome.
Although there are some metabolic benefits, the most worrying issue when eating cold rice is food safety. If cooked rice is left at room temperature for many hours, spores can develop into bacteria and produce toxins that cause food poisoning.
WHO recommends that after the rice is cooked, it should be cooled quickly and stored in the refrigerator for about 2 hours, kept at a temperature below 5°C. When needed, it should be heated until the rice is evenly hot and only reheated once. If the rice has been left outside the room temperature overnight or has a strange smell, slimy, or discolored, it should be discarded, and should not be regretted and continued to be used.
For people who regularly eat cold rice, nutrition experts also give some advice.
First, cold rice should not be considered a food that helps to lose weight or lower blood sugar. Although the amount of resistant starch increases after cooling, the total amount of carbohydrates in rice is almost unchanged. Meal control is still the most important factor.
Second, rice should be combined with plenty of green vegetables, beans, fish, lean meat or eggs to slow down sugar absorption and balance nutrition. People with diabetes or pre-diabetes still need to monitor the amount of carbohydrates in each meal, whether hot or cold rice.
Third, prioritize storing rice in clean boxes, tightly covered and not mixed with raw food to limit the risk of cross-infection. If you bring rice to work or school, you should use a refrigerated box or store it in the refrigerator before eating.
It can be seen that cold rice is not a harmful food if stored properly, it even contains more resistant starch than hot rice, bringing some benefits for blood sugar control and gut health.
However, this benefit is only effective when the rice is safely stored and used for the appropriate time.
