Eating cooled, reheated rice won't make you fat, but don't misunderstand its benefits, expert warns

A widely circulated weight-loss tip claims that eating refrigerated and then reheated rice can help people slim down. The theory suggests that cooling cooked rice transforms some of its starch into resistant starch, a type that is not easily digested in the small intestine and instead feeds beneficial gut bacteria.

Nutritionist Zhang Xinfang confirms that this process does occur. Refrigerating cooked rice for several hours can convert a portion of its easily digestible starch into resistant starch. This type of starch ferments in the large intestine, acting as a nutrient source for gut flora. Studies indicate that resistant starch may help lower post-meal blood sugar spikes and increase feelings of fullness. Even after reheating, some resistant starch can remain, provided the rice isn't repeatedly cooked at high temperatures.

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This doesn't mean that the calories in cold rice will decrease significantly. If you feel relieved and eat more because of this, the total calories consumed may still exceed the limit.

However, Zhang cautions against a common misconception: that cooled rice significantly reduces calories. She explains that while the structure of some starch changes, leading to a slight decrease in the body's energy absorption, the overall difference in calories is limited. Consuming large portions of cooled rice, she warns, can still lead to excessive calorie intake, hindering weight control efforts.

Furthermore, Zhang advises that not everyone should consume large amounts of resistant starch. Some individuals might experience bloating or increased flatulence when first increasing their intake, suggesting a gradual introduction to allow the digestive system to adapt. For effective weight management, Zhang recommends prioritizing a balanced diet, starting meals with vegetables, followed by adequate protein, and then a moderate portion of rice. This approach, she notes, enhances satiety and stabilizes blood sugar levels more reliably than simply eating cooled rice.

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The real reason for gaining weight has never been whether the rice is cold or not, but the total calories, portion size, dietary balance, and whether there is regular exercise.