If you're looking for a way to make rice more diabetes-friendly, try cooking it, refrigerating it, and eating it the next day. While this may sound surprising, research suggests that cooling high-starch foods like rice and potatoes can transform digestible starch into resistant starch, which is better for blood sugar control.

How refrigeration reduces glycaemic index of rice?

Nutritionist Pooja Makhija, in a youtube video has suggested refrigerating cooked rice for 24 hours and then reheating it reduces its glycaemic index. This process, known as starch retrogradation, changes digestible starch into resistant starch. “Digestible starch is what our body breaks down, leading to a rise in blood sugar levels. Resistant starch, on the other hand, cannot be broken down by our body. It doesn't spike blood sugar but acts as a prebiotic, feeding the healthy gut microbiome,” she explained.

Makhija also tested this process using glucose monitoring and found that refrigerated rice resulted in a far lower glycaemic response compared to freshly cooked rice.

Research backs the benefits of leftover rice

A study published in the Nutrition and Diabetes journal supports this claim. The study found that consuming cooled and reheated rice caused a lower rise in post-meal blood glucose levels in people with type 1 diabetes. The cooling process retrogrades the starch, turning it into a form that the digestive system cannot absorb.

“The cooling of rice after cooking causes retrogradation of starch, which becomes a non-absorbable product in the human digestive tract,” the study noted.

A practical tip for diabetics

If you enjoy eating rice but are worried about its impact on your blood sugar levels, this simple hack could make a big difference. Cook your rice, refrigerate it for 24 hours, and then reheat it before eating. This easy practice not only lowers the glycaemic index of rice but also supports gut health by providing prebiotics for your gut flora. Try this tested and proven method to enjoy rice in a healthier way!

You might not prefer consuming stale and leftover rice for various reasons. In that case, you can prefer to choose rice alternatives to satiate your cravings.