Many individuals with diabetes often struggle to manage their carbohydrate intake because staple foods in many cultures, like rice, can significantly impact blood sugar levels. Completely eliminating foods like rice is not the answer! Rice is an excellent source of nutrients such as magnesium, B vitamins, and fiber, especially if you eat brown rice. In addition, it is cheap and convenient, so what else can you do to help manage your blood sugars besides cutting out rice?
Well, a recent discovery offers a surprising trick:Â storing cooked rice in the fridge before eating might help reduce its carb impact.
The Science Behind the Fridge:
Rice contains two main types of carbohydrates: amylose (resistant starch) and amylopectin (easily digestible starch). Resistant starch behaves exactly how it sounds: it resists digestion. If starch isn’t digested, it means it is not being broken into sugars that raise blood glucose levels. Easily digestible starch is the exact opposite. This type of starch can be digested with no problem! That means it is broken down into sugars that raise blood glucose levels.
When rice is cooked and cooled, some of the amylopectin (easily digestible starch) transforms into amylose (resistant starch). This means cooled rice will have a lower impact on blood sugar levels because it has more of that resistant starch!
How to Implement This Tip:
Cook your rice as usual. Any type of rice works, but brown rice generally has a higher resistant starch content than white rice.
Spread the cooked rice in a shallow, even layer on a baking sheet or large plate. This allows it to cool quickly.
Refrigerate the rice for at least 12 hours, ideally overnight.
Reheat the rice gently before consuming. Microwaving or stir-frying are good options.
Important Points to Remember:
While storing rice in the fridge can be a helpful strategy, it's not a magic bullet. It still contributes carbohydrates, so just keep this in mind!
This method doesn't eliminate all the carbs in rice, but it reduces their impact on blood sugar.
Consult with your doctor or a registered dietitian before making significant changes to your diet, especially regarding managing diabetes.
In Conclusion:
Storing cooked rice in the fridge before eating is a simple yet potentially beneficial technique for diabetics looking to manage their carbohydrate intake. While it doesn't eliminate carbs entirely, it can offer an additional tool in managing blood sugar levels. Remember, this is just one strategy, and it's always best to consult with a healthcare professional for personalized guidance.
Sources:
"Effect of Cold Storage and Reheating of Parboiled Rice on Postprandial Glycaemic Response, Satiety, Palatability and Chewed Particle Size Distribution" https://www.mdpi.com/2072-6643/9/5/475)
"Refrigeration reduces the glycemic index of cooked rice" International Institute of Food Refrigeration: https://www.nature.com/articles/s41387-022-00196-1
"Diabetes and Cold Rice: Simple Hack to Lower Blood Sugar" Medindia: https://www.hindustantimes.com/lifestyle/health/diabetes-can-eating-cold-leftover-rice-improve-your-blood-sugar-levels-101664428987176.html