Resistant Starch: Reheating Makes It Even Better For You!

2018_06 01 leftover rice

When certain starchy foods, including pasta, potatoes and rice, are cooked and then cooled, the digestible starches convert to resistant starches via a process called retrogradation.

Resistant starch is REALLY GOOD FOR YOU. Many studies in humans have demonstrated that consuming resistant starch improves insulin sensitivity, lowers blood sugar levels, reduces appetite, and has numerous benefits for digestion.

Previously, it was assumed that reheating would cause the resistant starches to revert to their digestible form. But recent research has shown that this is not the case.

In fact, REHEATING appears to actually make the resistant starch MORE RESISTANT.

A lot of people don’t like these foods cold, so being able to have the benefits of resistant starch while eating them hot is awesomely good news.

It’s also fabulous for kitchen convenience. I prefer to make big batches of rice in my rice cooker and keep the pot in the fridge. I also routinely make too much pasta so I can have the leftovers in the fridge for snacks or quick meals. I’m so excited to learn that doing what’s EASY is also doing what’s HEALTHIEST.

NOTE: Uncooked rice can contain spores that can survive cooking and turn into bacteria if the cooked rice stands at room temperature for too long. That in turn can cause food poisoning. Be sure to cool and refrigerate rice as quickly as possible once you’re done eating it, so that when you reheat it, you won’t make yourself sick.

Sources:

Two articles on same study showing that reheating increases resistance.

Further reading:

Butyric Acid: An Ancient Controller of Metabolism, Inflammation and Stress Resistance?

Resistant Starch

Resistant Starch 101

The Definitive Guide to Resistant Starch

Reheat Leftover Rice Safely

3 Comments

Filed under Health & Nutrition

3 responses to “Resistant Starch: Reheating Makes It Even Better For You!

  1. This is good to know. Since cooking rice is kind of a pain, when I do it, I make very large quantities and then divide it up into three-cup containers, which I freeze. When I need rice for a recipe, I take a container out of the freezer and reheat it.

    Also, because rice contains phytic acid (which blocks mineral absorption), I always soak the grains before cooking them. I put four cups of raw brown rice into a half gallon jar, pour in a quart of filtered water, and let it sit overnight. In the morning I drain and rinse the rice, then cook it in ten cups of filtered water. This not only removes most of the phytic acid, but it also improves the flavor and texture of the rice.

    Liked by 2 people

    • chrissythehyphenated

      I didn’t know that about soaking rice. I’ve read about the problem with phytic acid and been concerned about it, but rice has so many other benefits. This is wonderful info … such a simple thing to improve the rice’s flavor, texture, AND health benefits. Thanks so much!

      Liked by 1 person

    • chrissythehyphenated

      If you don’t have a rice cooker, I highly recommend getting one. I’m generally not a fan of “one trick pony” appliances, but I rarely made a decent batch of rice before my daughter gave me my rice cooker. Now I never, ever make a bad batch. Honestly, it’s “set it and forget it.”

      Walmart’s got a bunch in 3, 6 and 8 cup sizes, $15-$20. I have the small one. I cook 2 cups at a time and, as soon as the pot is cool, put it into the fridge. I usually get 2 meals out of it, then I wash it and do it again. It’s so easy. I’m going to start soaking the night before right in the pot, then drain, refill with water, and cook the next day.

      Liked by 1 person