The Surprising Way to Make White Rice Healthier

White rice doesn’t have the best reputation—especially when it comes to blood sugar. But what if a small tweak in how you prepare it could make it both easier on your blood sugar and more gut-friendly?

That’s exactly what recent research shows: cooking white rice, then cooling it (and reheating, if you prefer), transforms its starch into a more beneficial form called resistant starch. This makes a big difference in how your body processes it.

Here’s What Happens When Rice Cools:

• Resistant starch forms during cooling, making rice harder to digest.

• It slows digestion, so you avoid sharp blood sugar spikes and reduce inflammation risk.

• It acts like fiber—traveling to your colon where it feeds beneficial gut bacteria.

That means chilled—and even reheated—rice can feel gentler on your body: less icing-sugar crash and more calm bloom in your gut.

Why It Matters:

• Especially helpful if you’re sensitive to blood sugar swings

• Ideal for people who love rice but want better metabolic control

• No need for fancy products or substitutions—just smart timing and patience

How to Do It:

1. Cook your rice as usual.

2. Spread it in a container or tray and refrigerate for at least a few hours (ideally overnight).

3. Reheat gently—not a problem for resistant starch—when you’re ready to eat.

You don’t need to overhaul your favorite rice-based recipes—just a bit of planning turns white rice into a more health-boosting food.

Want more healthy eating tips? Read these next:

• How to Eat More Fiber Without Even Trying

• 8 Veggies That Help to Lower Inflammation, Say Experts

• 9 Foods You Should Eat Daily for Longevity, According to Experts

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