Why Refrigerating Cooked Pasta and Rice Might Be Healthier Than You Think

Recently, an intriguing discussion has unfolded on social media about the health benefits of reheating starchy foods like rice, pasta, and potatoes. Many people were surprised to learn that this process can impact their nutritional value, potentially helping to balance blood sugar levels.

When it comes to leftovers, most of us think of them as a convenient option without expecting any health perks. However, recent studies indicate that starchy foods like pasta, rice, and potatoes undergo nutritional changes after being cooled and reheated. The secret lies in the formation of "resistant starch," which offers numerous health benefits. Online videos have suggested preparing small amounts to eat immediately rather than refrigerating large batches - but is this accurate?

Dr. Vijaya Surampudi, a clinical nutrition specialist at UCLA Health, explained that resistant starch is a type of carbohydrate that the body digests differently. "Due to its molecular structure, it is harder to digest and reaches the colon, where it is fermented by bacteria," she noted in an interview with TODAY.

A study published in the Asia Pacific Journal of Clinical Nutrition found that rice cooked, cooled for 24 hours, and then reheated contained two and a half times more resistant starch than fresh rice. This finding piqued the interest of other researchers, who continued to investigate the effects on other foods.

The benefits of resistant starch don't stop at its molecular structure transformation. Studies show that it acts like dietary fiber, supporting the balance of gut bacteria and helping to reduce carbohydrate absorption in the body. Research published in Nutrition & Diabetes in 2022 showed that a 100-gram serving of cooled rice contains about 5 grams less digestible carbs compared to fresh rice.

Moreover, a study in the journal Foods in 2019 found that people with type 2 diabetes who ate pasta that went through the cooling and reheating process experienced a more moderate rise in blood sugar levels compared to those who ate fresh pasta. These results bolster the theory that cooling and reheating can positively influence glucose balance in the body.

To maximize this health benefit, it's recommended to cool these foods at 4 degrees Celsius for at least 24 hours before reheating. However, it's important to follow safety guidelines: leaving starchy foods at room temperature can lead to the growth of harmful bacteria. Therefore, store them in the fridge immediately after preparation and reheat them safely.