Doctor Explains: Is Cooking Rice in Bulk and Refrigerating It Good or Bad for Your Health?

Doctor Explains: Is Cooking Rice in Bulk and Refrigerating It Good or Bad for Your Health?

Compiled by Sanook Online News Team April 25, 2026

Based on international media reports, the trend of cooking large batches of rice, dividing it into portions, and storing it in the refrigerator for later consumption is gaining widespread popularity online. Many people are questioning whether storing rice in the refrigerator for extended periods is actually beneficial to health.

Currently, many people opt to cook rice once and store it throughout the week to save time, with the belief that it may be "healthy" because it helps create resistant starch. However, experts warn that while there are real benefits, there are also significant risks if not handled properly.

Dr. Nguyen Huy Hoang from Vietnam explains that cooked rice that has cooled down, particularly when refrigerated in a standard freezer compartment for 8-12 hours, develops "resistant starch"—a type of starch that isn't digested in the small intestine but moves to the large intestine where it becomes food for beneficial microorganisms in the digestive system. As a result, refrigerated rice may offer certain benefits, such as helping reduce the glycemic index (GI) compared to hot rice, assisting with weight management, and promoting gut health. It's particularly suitable for those at risk of blood sugar irregularities or those managing their weight.

Additionally, storing rice in the refrigerator extends its shelf life. At room temperature, rice is safe for only 2-4 hours, but when stored in a refrigerator below 5 degrees Celsius, it can last 1-2 days and potentially up to 3 days with proper storage.

However, Dr. Nguyen Huy Hoang emphasizes that the main risk doesn't lie with the refrigerator itself, but with how the rice is handled before and after storage.

One critical risk factor is the bacterium Bacillus cereus, commonly found in rice. When cooked rice is left at room temperature too long, this bacteria can multiply and produce toxins that are heat-resistant, meaning reheating the rice cannot fully eliminate the risk of food poisoning.

Associate Professor Dr. Nguyen Thi Lam, former deputy director of the National Institute of Nutrition, adds that if rice is stored in the refrigerator without a tightly sealed container, cross-contamination from other raw foods may occur. Furthermore, storing rice too long can cause it to lose moisture, become hard, and become difficult to digest, especially for those with weak digestive systems.

Regarding concerns about nutritional loss, experts point out that the refrigerator isn't the main factor causing vitamin reduction. White rice naturally contains low amounts of vitamin C and vitamin A, so changes are negligible. Vitamins more significantly affected are B vitamins (such as B1, B2, B3), which are water-soluble and sensitive to heat.

However, most vitamin loss occurs during the cooking process itself. Refrigeration causes only minimal loss, while reheating multiple times is what significantly reduces vitamins. For example, vitamin B1 can decrease by 10-30% if rice is reheated multiple times.

7 Essential Safety Practices for Consuming Refrigerated Rice

Experts recommend that rice can be stored in the refrigerator, but strict food safety guidelines must be followed:

1. Don't leave cooked rice at room temperature for more than 2 hours after cooking 2. Cool rice quickly and refrigerate within 1 hour 3. Store in tightly sealed containers or zip-lock bags to prevent cross-contamination 4. Keep the refrigerator at below 5 degrees Celsius 5. Store rice for no longer than 3 days 6. Reheat rice only once and ensure it's heated thoroughly throughout 7. Discard rice immediately if it shows signs of spoilage such as off odors, mold, or unusual discoloration