Diabetics Consume Cold Rice, Is It Healthier?
Diabetics are advised to limit consumption of white rice to prevent spikes in blood sugar. In addition to limiting the amount, there is information that consumption of cold rice is healthier than hot rice. Is that right? Check out the review below.
Is Consuming Cold Rice Really Healthier?
Cold rice has a higher resistant starch content than freshly cooked rice. Resistant starch is a type of fiber that the body cannot fully digest.
Even so, still the bacteria in the intestine can ferment it, so it functions as a prebiotic or food for these bacteria.
Resistant starch has been shown to help improve insulin sensitivity and blood sugar control.
This particular type of resistant starch is called retrograde starch and is found in starchy foods that are cooked and cooled. In fact, reheated rice likely has the highest amount.
Please note, the fermentation process produces short chain fatty acids or SCFA and affects two hormones: peptide-1 and peptide YY (PYY) which regulate appetite.
These two hormones are also known as anti-diabetic and anti-obesity hormones because of their association with increasing insulin sensitivity and reducing belly fat.
In addition, cold rice also has a lower glycemic index than freshly cooked rice, which means that cold rice will not cause blood sugar levels to spike after consuming it.
Also Read: 4 Tips for Eating Rice for Diabetics to Keep Blood Sugar Stable
Another Way to Eat Cold Rice for Diabetics
Eating cold rice with side dishes is common, but there are other ways to eat it. Some examples of cold rice dishes, for example:
Apart from being delicious, some of the foods above are equally filling and practical to consume.
- Anonymous. 2018. Cold Rice for Better Glucose Levels. https://www.nativezest.com/cold-rice-for-better-glucose-levels/. (Accessed January 12, 2023)
- Lang, Ariane. 2020. Can You Eat Cold Rice?. https://www.healthline.com/nutrition/can-you-eat-cold-rice. (Accessed January 12, 2023)
- Landsverk, Gabby. 2022. Letting rice cool before eating can help prevent blood sugar spikes, a small study suggests. https://www.insider.com/cooling-rice-after-cooking-may-reduce-blood-sugar-spikes-study-2022-4. (Accessed January 12, 2023)
- Sonia, Steffi et al. 2015. The cooling effect of cooked white rice on resistant starch content and glycemic response. https://apjcn.nhri.org.tw/server/APJCN/24/4/620.pdf. (Accessed January 12, 2023)
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