Prakash Kafle/Kathmandu. Rice is a staple food for people around the world, especially in countries like Nepal and India where it is consumed extensively. While traditionally eaten hot, there is a growing belief that “stale” or cooled rice may actually offer more health benefits. It may sound surprising, but rice that has been cooled for a few hours or stored in the refrigerator for 12–24 hours develops a higher amount of resistant starch, leading to significant nutritional changes.
Scientifically, when cooked rice is cooled, the structure of its starch changes through a process called retrogradation. During this process, regular starch is converted into resistant starch, which is not easily digested in the small intestine. As a result, cooled rice has a lower glycemic index, meaning it does not cause a rapid spike in blood sugar levels. This makes it beneficial for people with diabetes. Additionally, because resistant starch is not fully absorbed by the body, it provides fewer calories and helps keep you feeling full for longer, which can aid in weight management.
Furthermore, resistant starch in cooled rice acts as a prebiotic once it reaches the large intestine. It nourishes beneficial gut bacteria, helping improve digestion, reduce constipation, and support overall gut health. According to Ayurveda, such rice also has a cooling effect on the body, making it especially beneficial during hot weather.
However, safety is extremely important when consuming leftover or cooled rice. If cooked rice is left at room temperature for too long, bacteria called Bacillus cereus can grow, potentially causing food poisoning. Therefore, rice should be covered and refrigerated within one hour of cooking. Reheating refrigerated rice is safe, and the resistant starch remains intact even after reheating. It is also advisable to consume such rice within 2–3 days.
Overall, when properly prepared and stored, cooled or leftover rice can be more beneficial for health than freshly cooked hot rice. It can help regulate blood sugar levels, support weight management, and improve digestive health, making it a useful addition to a balanced diet.
साजी भातभन्दा बासी भात झन् फाइदाजनक? स्वास्थ्यमा नयाँ तथ्य सार्वजनिक
