Rice is a staple food for many people around the world, but it can be high in carbs and calories. However, there’s a simple trick you can use to make your rice healthier, lower in carbs, and better for your gut. Here’s what you need to know and how to do it.

The Simple Trick: Cook and Cool Your Rice

The secret to making your rice healthier lies in a process called retrogradation. By cooking your rice and then cooling it before eating, you can significantly reduce its carb content, lower its calorie count, and boost its benefits for gut health. Here’s how it works:

How to Cook and Cool Rice

1. Cook the Rice: Start by cooking your rice as you normally would. You can use white rice, brown rice, or any other variety.

2. Cool the Rice: Once the rice is cooked, let it cool at room temperature for about 30 minutes. After that, transfer it to the refrigerator and let it cool for at least 12 hours.

3. Reheat and Eat: Before eating, reheat the rice if you prefer it warm. You can microwave it or reheat it on the stove. The reheating process does not reverse the benefits gained from cooling.

Benefits of Cooked and Cooled Rice

1. Lower Carbs and Glucose Levels

When rice is cooked and then cooled, some of the starches it contains transform into resistant starch. Resistant starch is not digested in the small intestine, meaning it doesn’t raise blood glucose levels as much as regular starch. This can help lower the overall carb content and make it a better option for those managing blood sugar levels.

2. Fewer Calories

Resistant starch is also lower in calories compared to regular starch. By increasing the amount of resistant starch in your rice, you effectively reduce the calorie content of the rice. This can help with weight management and overall calorie intake.

3. Heals the Gut

Resistant starch acts as a prebiotic, feeding the beneficial bacteria in your gut. A healthy gut microbiome is essential for good digestion, immune function, and overall health. Eating rice with higher resistant starch content can promote gut health and improve digestion.

How to Incorporate This Into Your Routine

• Meal Prep: Cook a large batch of rice at the beginning of the week, cool it, and store it in the fridge. This way, you have a healthy, low-carb option ready to go for your meals.

• Versatile Uses: Use the cooked and cooled rice in a variety of dishes such as stir-fries, salads, and soups. It can also be a great base for rice bowls with your favorite toppings.

• Experiment with Varieties: Try this method with different types of rice to see which one you like best. Brown rice, basmati, and jasmine rice all work well with this technique.

Final Thoughts

By simply cooking and cooling your rice, you can transform it into a healthier, lower-carb, and gut-friendly food. This easy trick can help you manage your blood sugar levels, reduce calorie intake, and promote better digestion. Give it a try and enjoy the benefits of this simple yet effective change to your diet!