Chilled Rice Creates Resistant Starch, Lowers Blood Sugar Spikes
A Thai integrative medicine doctor confirms that cooling cooked rice creates resistant starch, which slows blood sugar spikes, reduces calorie absorption, and supports gut health as a prebiotic. The doctor warns that rice must be refrigerated at 4°C for only 12-24 hours, stored no longer than 3-4 days, and reheated thoroughly to prevent food poisoning.
Dr. Thara Amorpittayakul, or "Dr. Bank," a practitioner of integrative medicine combining modern medicine, herbal medicine, and holistic health care, posted a video addressing whether refrigerating cooked rice truly reduces blood sugar spikes. Dr. Bank confirms: "It's absolutely true." When cooked rice is chilled at around 4°C for 12-24 hours, starch molecules restructure into "resistant starch," which is harder to break down into glucose, resulting in slower sugar absorption and lower calorie intake. The benefits continue: resistant starch travels undigested to the large intestine, functioning as a prebiotic that feeds beneficial gut bacteria, produces short-chain fatty acids to nourish the intestinal wall, and lowers the risk of colon abnormalities. Despite these benefits, improper handling risks food poisoning. Rice must not be stored beyond 3-4 days, as bacteria can grow and produce toxins, and it must be reheated thoroughly throughout before every consumption for digestive safety.
