Cooing Rice - and why it's good for your gut

The Health Benefit:

When you cook rice (or pasta, potatoes, etc.) and then cool it in the fridge, some of the digestible starch transforms into resistant starch through that retrogradation process. This type of starch "resists" digestion in your small intestine and instead acts more like fiber.

Why this matters:

1. Lower glycemic impact - Cooled and reheated rice causes a smaller blood sugar spike than freshly cooked rice. Some studies show the glycemic index can drop by as much as 10-15%.
2. Prebiotic benefits - Resistant starch feeds the beneficial bacteria in your gut (just like the fiber in fermented foods!). It gets fermented in your large intestine, producing short-chain fatty acids that support gut health.
3. Better satiety - You feel fuller for longer because resistant starch digests more slowly.
4. Fewer absorbable calories - Because some of the starch isn't fully digested, you actually absorb slightly fewer calories from the same amount of rice.
5. Improved insulin sensitivity - Regular consumption of resistant starch may help improve how your body handles blood sugar over time.

How to maximize it:

• Cook rice, let it cool completely
• Refrigerate for at least 12-24 hours
• Reheat gently (though even high-heat cooking preserves much of the resistant starch)

The bonus: The resistant starch remains even when you reheat the rice! So your fried rice or rice bowl gets both the textural benefits AND the health benefits.

The Science:

1. Drier grains - Fresh rice is quite moist. When refrigerated overnight, the surface moisture evaporates, leaving you with drier, firmer grains that won't turn mushy when stir-fried.
2. Starch retrogradation - As rice cools, the starch molecules recrystallize (a process called retrogradation). This makes each grain firmer and more separate, rather than sticky and clumped together.
3. Better texture - Those separated, drier grains mean you get individual pieces of rice that can crisp up slightly when fried, rather than a gluey mass. This creates that proper fried rice texture with distinct grains.
4. High-heat friendly - Lower moisture content means the rice can develop that slightly crispy, toasted edge without steaming. You get much better "wok hei" (that smoky, charred flavour from high-heat cooking).

Practical tips:

• Spread cooked rice on a tray to cool before refrigerating—this prevents condensation from making it soggy
• Break up any clumps with your hands before using
• Day-old rice that's 1-2 days old is ideal; beyond that it can get too dry and hard
• If you need to use fresh rice, spread it on a tray and let it cool completely, then refrigerate for at least 2-3 hours

When it matters most:

• Fried rice (essential!)
• Rice bowls where you're adding moisture on top
• Dishes where you want distinct rice grains

When fresh rice is fine:

• Serving rice plain alongside curries or stews
• Risotto-style dishes
• When you want fluffy, soft rice
• If you love a fresh hot bowl of steaming rice. I love it. x

This is particularly important for those of us interested in gut health—it's another way to support your microbiome alongside all those lovely probiotics from kimchi, natto, and other fermented foods!