If rice is a regular part of your diet—whether in bowls, burritos, or side dishes—you may be interested in a viral cooking method that can reduce its calorie content without sacrificing flavor or nutrients.
This simple hack involves cooking white rice, refrigerating it for at least 12 to 24 hours, then reheating it before eating. According to registered dietitians, the process converts some of rice’s digestible starch into “resistant starch,” which is more difficult for the body to break down and absorb.
“When rice cools, its starch changes structure, forming resistant starch that isn’t fully digested in the small intestine,” explains Meggie Connelly, MS, RDN, of Be Balanced Nutrition Services. “This means your body absorbs fewer calories.”
How It Works
White rice is naturally high in digestible starch, which is quickly processed by the body. But chilling it triggers the formation of resistant starch, which is fermented in the large intestine instead of being fully broken down in the small intestine.
“Resistant starch provides fewer calories per gram—about 2.5 compared to 4 calories for regular starch,” says Tracey Brigman, EdD, RDN, a professor at the University of Georgia. “The exact calorie reduction depends on the type of rice and how it’s prepared.”
The same process can be applied to other starchy foods, such as pasta, bread, and potatoes, says Connelly.
More Than Just Fewer Calories
Aside from helping reduce calorie intake, resistant starch may offer several other health benefits. It can act like soluble fiber, supporting gut health, lowering inflammation, and possibly reducing cholesterol levels.
“It also helps improve satiety, so people may naturally eat less,” adds Jillian Reece, RDN, from Tufts Medicine Weight and Wellness Center.
Important Safety Considerations
Experts warn that while the hack is simple, food safety is crucial. “Don’t repeatedly cool and reheat rice—it can increase the risk of harmful bacteria like Bacillus cereus,” Connelly cautions.
Instead, she recommends cooling rice quickly in a shallow dish, storing it below 40°F, and reheating it to at least 165°F. Discard any rice left out at room temperature for over two hours. Brigman also emphasizes cooling rice within one hour after cooking.
Who Should Be Cautious?
People with diabetes may benefit from the hack, as resistant starch can lower the glycemic response. However, they should still monitor portion sizes and overall carbohydrate intake.
Those with irritable bowel syndrome (IBS) or sensitive digestion might experience gas or discomfort, Reece notes. Additionally, individuals with swallowing disorders (dysphagia) or on texture-modified diets should consult a healthcare provider before trying the method, as texture and taste can change during cooling and reheating.
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