Few people know that when properly cooled, the starch in rice undergoes an important structural change that forms resistant starch.
This is a type of starch that is beneficial for the digestive system, reduces sugar absorption and promotes visceral fat burning.
A diet rich in resistant starch helps reduce the energy density of meals, while improving control of blood sugar after eating in people with prediabetes and type 2 diabetes.
WHO notes that rice after cooking, let to cool for 12-24 hours can increase the amount of resistant starch by 200-300% compared to hot-eaten rice.
When the amount of resistant starch increases, the rate of glucose release into the blood is significantly reduced, thereby limiting the increase in blood sugar and reducing the risk of fat storage.
NIH estimates that each serving of rice allowed to cool for 12 hours can reduce 15-20% of actual calorie intake because starch is converted into an anti- digestive form.
Another little-known effect: cold rice supports the intestinal microflora, a factor that plays a decisive role in reducing belly fat.
The impact of resistant starch on blood sugar after eating cannot be ignored. Research published in the European Journal of Clinical Nutrition shows that eating rice to cool and then cool slightly can reduce the blood sugar peak after eating by 30-40% compared to hot rice.
To optimize weight loss and blood sugar control, experts recommend combining cold rice with fiber and protein.
Eating with green vegetables, beans, fish, eggs or white meat helps delay carbohydrate absorption and reduce hunger.
WHO says a meal with resistant starch and soluble fiber can prolong the feeling of fullness by 2-3 hours, contributing to reducing total calorie intake during the day.
You should steep the rice and refrigerate it for at least 8-12 hours.
This is the time when retrogradation starch is strongest, creating many RS3s ( loai 3 resistant starch).
Can be re-heated, but not more than 60-70°C to avoid breaking the resistant starch structure.
Eat with fiber, protein (fiber, beans, fish, chicken breast, eggs).
Limit eating with sweets and fried foods to avoid increasing the energy of meals.
