Brown rice is often cited as the health alternative to white rice. Rich in fibers, vitamins and minerals, it has the reputation of being better for the body. However, white rice remains widely consumed in the world and present in our daily plates. So should we really be wary of it? According to Emma Beckett, nutritionist and researcher at the University of New South Wales, there is no need to feel guilty. In an article published in The Conversationit reveals a simple tip validated by research to lower the glycemic index of white rice, while retaining its practical advantages.
A method validated by research
The solution is based on a kitchen gesture accessible to all: cook the rice, let it cool, then reheat it. This process triggers a transformation of carbohydrates available in starch “resistant”, A compound that acts like a fiber and slows down the rise in blood sugar. The key, a more digestible white rice, more satisfying and less harmful for blood sugar. And it is not just a nutritionist advice: several studies confirm the effectiveness of this method.
Behind this advice hides a well -known mechanism of food biochemists. When a cooked rice is cooled at low temperature (4 ° C) for 24 hours, part of his starchs crystallizes in a so -called “resistant” shape. These modified carbohydrates are not immediately digested in the small intestine. Result: they are more slowly assimilated, which limits the peaks of postprandial blood sugar.
A study carried out in 2015 by Sonia et al., Published in the International Journal of Food Science and Nutritionhas shown that this cooling process followed by moderate heating significantly reduces the glycemic index of white rice. The researchers measured a drop of up to 30 % of the glycemic response in healthy adults. Other works, such as those published in Nature Communications In 2022, confirmed this observation.
According to Emma Beckett, you should not demonize white rice. “”Compare white rice and brown rice seems to be an easy way to focus on nutritional value. But just because a food is richer in nutrients than the other is bad“, she explains. She specifies that a well-prepared white rice can be integrated into a balanced diet.
Cooking, cooling, reheating: how to do it at home
Putting into practice this method requires no particular equipment or additional effort. Everything is based on the good sequence of the stages.
Here’s how to transform your white rice:
- Cook white rice as usual (water or steam);
- Drain it, then allow it to cool to room temperature before placing it in the refrigerator for at least 12 to 24 hours;
- Then warm the rice (in the microwave or in the pan) before consuming it.
The taste remains similar, the texture slightly firmer. And the impact on blood sugar is considerably reduced. This simple gesture can even apply to other starchy foods such as potatoes or pasta. Emma Beckett goes further: “This can probably contribute more to the quality of the diet than to eat brown rice instead“. A advice that could well reconcile white rice lovers with their favorite dish.