Eating cold rice offers positive health impacts due to its resistant starch, according to an article in Guangming Daily reviewed by Doctor Vuong Loi from the Department of Nutrition, The First Affiliated Hospital of Zhejiang University School of Medicine. Compared to hot rice, cooled rice provides better support for weight loss, improves sugar and lipid metabolism, controls post-meal blood sugar, aids in treating fatty liver, and protects gut health.

This occurs because as rice cools, some cooked starch retrogrades into a raw starch state, a process called "starch retrogradation", which creates resistant starch. This type of starch digests very slowly and is barely absorbed as it passes through the stomach or small intestine, acting similarly to natural dietary fiber. Upon reaching the large intestine, it becomes a valuable nutrient source for beneficial microorganisms. Therefore, regularly incorporating resistant starch-rich foods offers significant health benefits.

Studies indicate that even when reheated, the amount of resistant starch in cold rice remains higher than freshly cooked rice due to its stable structure. However, individuals with poor digestion, stomach conditions, or those who are underweight should limit this method. When consuming cold rice, it is crucial to store it in an airtight container in the refrigerator and not keep it for too long to avoid contamination by Listeria or Bacillus cereus bacteria.

Illustrative photo: Sohu.

Beyond cold rice, many other starchy foods like buns, bread, potatoes, sweet potatoes, corn, and legumes also produce resistant starch after cooking and cooling. Additionally, ripe bananas and konjac are excellent alternatives. Bananas naturally contain a high amount of resistant starch, while konjac is rich in soluble fiber, which helps increase satiety and is beneficial for diabetic patients or those with constipation.

Beyond food selection, the order of eating also plays a pivotal role in blood sugar control. The ideal sequence for most people, especially those who are overweight or have diabetes, should begin with a clear soup or warm water, followed by green vegetables, then protein-rich foods like meat, fish, and tofu, and finally, carbohydrates. Incorporating whole grains when cooking rice also yields excellent results: Rice cooked with millet helps stabilize blood sugar and balance nutrition; brown rice prevents constipation and colorectal cancer, while oat rice contains beta-glucan, which helps reduce bad cholesterol and slows the rise in post-meal blood sugar.

For effective blood sugar control, people should flexibly combine resistant starch intake, modify the order of dishes in main meals, and prioritize whole grains over refined white rice. This scientific nutritional approach not only stabilizes blood sugar levels but also comprehensively improves metabolic health.

Doctor Vuong Loi from the Department of Nutrition, The First Affiliated Hospital of Zhejiang University School of Medicine. *Photo: Zhejiang University First Affiliated Hospital*.

Binh Minh (According to Guangming Daily, CCTV)