Experts say this trick can lower the carbs and calories you consume from white rice

White rice is a staple in many diets but it’s not the most nutritious grain. A clever trick to reduce the calories and carbs in white rice has been going viral on social media lately. The idea is simple: cook the rice, let it cool in the fridge or freezer and then reheat it before eating. This supposedly lowers its calorie content and is easier on blood sugar levels. But does it really work?

The science behind it

The key to this trick is how rice is composed and how cooking affects it. Rice is mostly made of starch, a complex carb. When you cook rice, the starch molecules soften and get loose. This helps the digestive system break down and absorb the carbohydrates.

During cooling, on the other hand, a reverse process happens. Some of the starch molecules reorganize again and form a tighter structure or resistant starch.

Resistant starch is special because your body can’t fully digest it in the small intestine. Instead it moves to the large intestine where it acts like dietary fiber, feeding healthy gut bacteria. This reduces the amount of calories and carbs your body absorbs and slows down how quickly blood sugar levels rise after eating.

It’s interesting to note that this process is not reversed by reheating the chilled rice again. Even after the rice is reheated, the resistant starch that has formed while cooling remains in the same state.

How to try try this yourself

Cook your white rice as normal. Transfer it to a shallow container and refrigerate for at least 12 hours (overnight is best). Reheat the rice thoroughly before eating. This increases the resistant starch content and makes the rice healthier and lower in calories and carbs than freshly cooked rice.

Does cooling cooked rice increase its resistant starch content ?

Science supports the beneficial effects of resistant starch in rice. Research has indicated that rice that has been cooled and reheated contains more resistant starch than rice that has just been cooked. Resistant starch offers numerous health advantages and functions similarly to fiber:

Better gut health: Feeds good bacteria in the gut, promotes a healthy microbiome. Lower blood sugar spikes: Resistant starch slows down digestion, stabilizes blood sugar levels. Improved satiety: Foods high in resistant starch makes you feel fuller longer.

Reduced calorie intake: Since resistant starch isn’t digested, it reduces the calorie content of the rice. Experts estimate the calorie reduction is around 10-15%. Some online claims say this hack cuts calories in half but those numbers are not backed by science.

Is it healthier than fresh rice ?

For those who eat white rice regularly but want to reduce the calories and amount of carbs the body absobs, this is a good option. It’s especially good for those with diabetes where blood sugar control is key. The resistant starch is a bonus for gut health so it’s a double win.

Reheated rice can feel firmer or denser compared to the soft, fluffy texture of freshly cooked rice, which may not suit everyone’s taste. If you don’t mind the difference, this trick is worth trying.

Safety Tips for Cooling and Reheating Rice

To avoid foodborne illness, follow these safety tips:

– Refrigerate rice within two hours of cooking.
– Use shallow containers to cool it faster.
– Keep your fridge at 40°F (4°C) or lower.
– Reheat rice to 165°F (74°C).
– Eat refrigerated rice within 2–3 days, or freeze it for longer storage.

Improper storage can lead to food poisoning caused by bacteria like salmonella. Always handle cooked rice with care.

The Bottom Line

This rice cooking trick is a simple way to cut calories and carbs while improving gut health. It’s especially helpful for managing blood sugar levels.

Freshly cooked rice is still healthy, but if you’re okay with reheated rice, this method adds extra benefits. Pair it with fiber-rich foods like beans, vegetables, or lean proteins for an even healthier meal.