My father has always insisted on eating freshly cooked rice. He never liked rice made in a rice cooker, which used to frustrate my mother. Since she worked, preparing fresh rice for every meal was a hassle for her. Recently, I asked my father how he managed meals while living alone. His love for freshly cooked rice was still going strong. He still cooks rice every day, even when dining alone. However, my father was recently diagnosed with diabetes, and I advised him, “Dad, you don’t need to cook fresh rice every time. Cook a large batch, turn it into cold rice, and store it in the fridge.” This method helps regulate blood sugar levels for diabetes.
Why Cold Rice Helps with Blood Sugar Control: Resistant Starch
The reason cold rice helps regulate blood sugar levels is because of resistant starch. Resistant starch is not digested in the small intestine and passes directly into the colon, where it is broken down by gut bacteria. It acts like dietary fiber, making it a vital source of fiber in our diet.
Benefits of Resistant Starch:
- Gut Health: Resistant starch is fermented by gut bacteria to produce short-chain fatty acids (SCFAs) like butyrate. These SCFAs play a critical role in maintaining healthy colon cells, increase bowel movement frequency, and reduce colon transit time, which helps lower the risk of colon cancer. Additionally, SCFAs like propionate and acetate lower the pH in the colon, preventing the growth of harmful bacteria. Resistant starch also acts as a prebiotic, nourishing beneficial gut bacteria and reducing inflammation in the colon, which helps prevent inflammatory bowel diseases.
- Blood Sugar Control: Resistant starch is absorbed more slowly by the body compared to regular starch, causing a slower increase in blood sugar levels after meals. This slow digestion aids in blood sugar management and is effective for preventing and managing diabetes. A 2019 study published in Nutrition & Diabetes analyzed 13 studies on overweight and obese individuals and found that consuming resistant starch improves fasting blood sugar levels, insulin resistance, insulin sensitivity, and reduces HbA1c levels, suggesting that it plays a vital role in blood sugar control for diabetic patients.
- Cholesterol Regulation: Studies involving overweight and obese participants have shown that diets rich in resistant starch significantly reduce total cholesterol and non-HDL cholesterol levels compared to diets high in fiber.
- Weight Management: Resistant starch is less digestible, providing fewer calories. While regular starch provides 4 kcal per gram, resistant starch offers only 2 kcal per gram. It also promotes satiety, curbing appetite and helping prevent overeating, making it beneficial for overweight and obese individuals.
Where to Find Resistant Starch:
Resistant starch is classified into five types:
- RS1: Found in whole grains, seeds, and legumes (e.g., beans, oats).
- RS2: Found in raw starches, like unripe bananas, raw sweet potatoes, and raw potatoes.
- RS3: Retrograded starch formed when cooked foods like rice, pasta, and potatoes are cooled. Cold rice is a prime example of this type of resistant starch.
- RS4: Chemically modified starch.
- RS5: Starch that is combined with fats or other lipids, found in specific processed foods.
Cold Rice and Resistant Starch:
Freshly cooked rice contains very little resistant starch—less than 3%. However, as rice cools, the amount of resistant starch increases significantly. Cold rice, especially when stored in the refrigerator, is packed with resistant starch, which can help manage blood sugar levels.
How to Make Rice with High Resistant Starch:
To create rice with higher levels of resistant starch, cook a large batch of rice and then quickly cool it using an ice pack. Store the cooled rice in the refrigerator for 24 hours at 4°C. This method helps maximize the resistant starch content. When reheating cold rice, it retains its resistant starch, making it a great option for blood sugar control.
The Impact of Cold Rice on Blood Sugar:
Studies have shown that cold rice helps reduce blood sugar spikes. A study on type 1 diabetes patients showed that those who ate cold rice had less blood sugar increase compared to those who ate freshly cooked rice. This indicates that cold rice can be beneficial for diabetes management.
Other Foods with Resistant Starch:
Similarly, cooling cooked potatoes and pasta can increase their resistant starch content, making them more beneficial for blood sugar control. Whole grains like brown rice and legumes like beans are also excellent sources of resistant starch.
The Importance of Eating Order for Diabetes Management:
Eating order plays a significant role in blood sugar regulation. A 2020 study published in Nutrients reviewed the impact of meal timing on type 2 diabetes prevention and management. It found that eating protein or fats before carbohydrates helps control blood sugar levels and promotes better insulin response.
What to Eat First:
For optimal blood sugar control, eat vegetables first, followed by protein sources like fish or meat, and finally, carbohydrates like rice. A study from China confirmed that consuming vegetables first significantly improved blood sugar control. This approach can also help with weight management and diabetes prevention.
Conclusion:
Changing the order in which you eat your meals—starting with vegetables, followed by protein, and saving rice for last—can be an effective strategy for managing blood sugar and promoting overall health. Additionally, eating cold rice, potatoes, and pasta can help increase resistant starch intake, benefiting those managing diabetes.