Carbs like rice and bread often get a bad rap as diet wreckers and blood sugar villains.
But before you swear off your favorite comfort foods, here’s some good news: recent research shows that carbs such as rice, potatoes, and pasta can actually support your health, thanks to a simple trick called the cook-and-cool method. The secret? A powerful nutrient known as resistant starch.
A breakthrough study from Johns Hopkins University found that cooling and reheating carb-rich foods significantly boosts their resistant starch content. Unlike regular starch, resistant starch resists digestion in the small intestine and travels to the colon, becoming a prebiotic feast for the good bacteria in your gut. The payoff? Better blood sugar control and a healthier gut. That’s a win on all fronts.
Researchers describe resistant starch as a “slow-burn fuel for your gut.” It helps reduce gas and bloating, improves digestive comfort, supports a thriving microbiome, eases constipation, increases feelings of fullness, and may even help lower cholesterol. For those managing diabetes or watching their blood sugar, this starch may be a game-changer.
Even better, adding more resistant starch to your diet is incredibly easy. Simply cook your starchy foods, let them cool in the fridge overnight, and reheat when ready. The Johns Hopkins study found that this method can triple the amount of resistant starch in foods like rice, potatoes, pasta, and legumes.
That’s right—rice that’s been chilled and reheated has about three times the resistant starch of freshly cooked rice. The same goes for other carbs like pasta, bread, and potatoes. And the best part? Reheating doesn’t reverse the benefits. You still get all the gut-friendly perks.
Want to take it up a notch? Use this method on foods already low in glycemic index (GI), such as brown rice, barley, oats, whole wheat pasta, and legumes. These slow-digesting carbs help keep blood sugar levels steady. Add the cool-down trick, giving your body an extra metabolic advantage—great for anyone managing diabetes or seeking more balanced energy.
Of course, food safety comes first. Since starchy foods can become breeding grounds for bacteria, cool them quickly after cooking and store them in the fridge. When reheating, make sure they’re piping hot all the way through. Stick to the 2–3 day rule for leftovers, and reheat using your microwave or stovetop on medium heat to ensure even warming.
The cook-and-cool method isn’t just a nutritional boost—it’s practical, too. By turning leftovers into a gut-friendly upgrade, you’re reducing food waste and improving your health. It’s smart eating made easy.
Most Commented