A viral cooking hack is making waves for its ability to reduce the calorie content of white rice without compromising taste or nutrition. The trick? Cook, cool, and then reheat your rice.
According to registered dietitians, cooling rice in the refrigerator for 12 to 24 hours transforms some of its digestible starch into resistant starch—an indigestible form that the body absorbs less efficiently. “The longer it cools, the more resistant starch forms,” says Meggie Connelly, MS, RDN, LDN. Unlike regular starch, resistant starch is fermented in the large intestine, offering fewer calories—around 2.5 per gram compared to 4.
Beyond reducing calories, resistant starch may support gut health, reduce inflammation, and help lower cholesterol. It also boosts feelings of fullness, which may aid in weight management, according to Jillian Reece, RDN, LDN.
Still, experts caution against reheating rice multiple times. “Cook it, cool it once, and reheat it once,” Connelly advises. Store rice below 40°F and reheat it to at least 165°F. Leftovers should be discarded if left out for more than two hours.
While people with diabetes may benefit from the lower glycemic impact, they should monitor portion sizes. Those with digestive issues or texture sensitivities should consult their doctor before trying the hack.
Bonus: This method can be used on other starches like pasta, bread, and potatoes too.
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