Resistant Starches – Did you know this about leftover rice?
Did you know that leftover rice which is eaten the next day is healthier than freshly cooked rice? Why? Let’s read more about resistant starch and understand the science behind it.
Dietary changes can prevent or moderate many diseases and chronic health problems that developing countries face today. Starches provide energy (calories) and influence gut microflora. The type of starch consumed has the capacity to influence the good bacteria and the bad bacteria in the gastrointestinal tract which impact health and disease. Common starchy foods like white bread, white rice, cakes, most biscuits (made out of white flour or maida) and noodles have rapidly digestible starches and high glycemic index foods which typically convert to glucose quickly. This promotes disease. These foods form a large majority of our diets, which has led to more research in the area of starches that are resistant to digestive enzymes and promote good health.
What is a resistant starch?
Resistant starches are indigestible starch-based dietary carbohydrates. These starches do not get digested by enzymes in the small intestine. They pass through the colon and are fermented by the microorganisms in the large intestine. These fermented fibers act as a prebiotic and feed the good bacteria in the gut. There are many different types of resistant starches. Each food item can have more than one type of resistant starch in it. These foods produce important metabolites. These metabolites can be short-chain fatty acids that promote good health.
Role of resistant starch in health and disease
The interaction of starches with gut microflora throughout the digestive tract has important implications in improved bowel health, reducing chronic disease and improving human health.
- This improves digestion and enables better bowel health; possibly due to the production of a substance called butyrate.
- Diabetes mellitus control: Helps to control postprandial sugar levels through increased insulin sensitivity
- Cancer prevention and treatment: Indigestible fiber helps in treatment and is a preventive tool in colorectal cancer and in diabetes
- The systemic effects of resistant starch help to treat breast cancer and other forms of cancer.
- Reduces inflammation and boosts immunity by strengthening your immune system
- Weight Management: Resistant starches could aid in obesity management and weight control. We need more long-term studies.
Resistant Starch Foods
- Rice soaked, cooked, and refrigerated overnight and eaten after 12 hours the next day. Reheating rice does not decrease resistant starches.
- Green plantain and bananas
- Potato
- Beans
- Pasta
- Uncooked oats soaked in milk or curd or non-dairy milk and refrigerate overnight. Consume the next day.
- Add lentils to a salad or soup
Ensure that you drink plenty of water with resistant starch foods. These foods are fiber-rich and can reduce any gastrointestinal side effects. All types of fiber have health benefits. Eat a variety of dietary fiber rich foods.
Resistance Starch Recommendations
One can derive health benefits by consuming 6 g of resistant starch in each meal. There are three factors that influence the digestion of starch. These are non-starch components in the meal, the structure of the starch, and starch processing. Diet influences the microbial communities of the GI tract. Diet-induced changes in this microbiota can have beneficial effects on the health of the person.
Technically, leftover rice calories are the same as freshly cooked rice. It is wise to understand that the type of starch changes its form to a highly beneficial form when consumed as leftover rice.
Pallavi Pinge is a Clinical Nutritionist and Dietitian | Content Director & Editor for health websites | has a passion for digital health and enjoys promoting health and wellness. She’s the founder and director of Ambrosia Wellness, where she provides personalized nutrition counseling, education, and coaching to individuals with various health conditions. You can follow her on her social media channels below to stay tuned in with the latest in health and wellness | Health Blog | Contact her for appointments |
5 replies on “Resistant Starches – Did you know this about leftover rice?”
What happens to the resistant starch in cooled white rice when the rice is re-heated?
Hi Erik, Thanks for your query. Resistant starch is not significantly changed on reheating the rice. Presence of resistant starch is necessary for good health.
Excellent information thank you. Disease starts in the gut and we need to get educated on dietary needs.
But PLEASE mention that rice left at room temperature overnight contains toxins which can make anyone ill for 24
hours!
Hello! I would want to offer a enormous thumbs up to the great info you might have here with this post. We are returning to your site for additional soon.