Calling all carb lovers! A TikTok cook has shared a simple hack for cutting calories from starchy foods like rice and bread without having to shrink your portion size — and a doctor says it really works.
Linda (@mamalindacooks) shared her “Asian mom secret” to cut up to 50% of carbs and calorie absorption from rice with just a few easy steps.
And Dr. Karan Rangarajan, also known as Dr. Karan Rajan, says it’s not a myth, breaking down the science to back it up.
“If you love rice and you love leftovers, this is gonna be your favorite food science hack,” he told his 5.2 million followers.
“Pretty much any leftovers that contain carbs — rice, bread, pasta, potatoes, legumes, oats — when you cook it and then you cool it or freeze it and then reheat it, it will now magically contain fewer calories.”
The magic he speaks of is technically a chemical process called retrogradation.
As Rajan explained, after being cooled and reheated, many of the starches in carb-rich foods become resistant to digestion in the small intestine. Instead, they move to the colon, where gut bacteria can ferment them.
“Those carb-y leftovers become a wannabe fiber, aka prebiotics. They feed beneficial bacterial species like bifidobacteria and Lactobacillus,” he said.
Rajan imparted that resistant starch improves bowel regularity and stool bulk and can even reduce the risk of colon cancer.
Further, and to the benefit of diabetics, resistant starch has a lower glycemic impact: “This means it can reduce blood sugar spikes after eating and help keep stable blood sugar levels.”
Because resistant starch ferments in the gut more slowly, it promotes feelings of satiety and can support portion control and weight management.
Rajan noted that green bananas are an excellent source of resistant starch if you want the benefits without the hassle of cooking.
If you go the rice route, proceed with caution, as you can become seriously ill with “fried rice syndrome” if you fail to take the proper precautions.
Rice may contain spores of the common bacterium Bacillus cereus, which can release toxins that cause two types of food-borne illnesses — diarrhea and vomiting.
According to the Food and Drug Administration, some 63,400 cases of Bacillus cereus illness are reported in the US each year. Though the phenomenon is known as fried rice syndrome, it can also affect pasta and potatoes.
Symptoms can emerge within six to 12 hours. Though not life-threatening, serious infection is more likely in immunocompromised people. In extreme cases, it can lead to liver failure.
Bacterial growth can result from not putting rice in the refrigerator quickly enough after cooking it, keeping it in the fridge too long or not reheating it properly.
Begin by cooking rice over high heat. Bacillus cereus thrives in the temperature range of 40 to 140 degrees Fahrenheit, which is often referred to as the “danger zone.”
When done, don’t leave the rice at room temperature for more than two hours — or more than an hour at warmer temperatures (like at a potluck).
Store it in a container sealed with a lid, put it in the fridge, and use or discard it within 3-4 days.
Tips for cooking rice safely
- Cook smaller batches of rice in a rice cooker instead of one large batch.
- If you keep the rice in a rice cooker on the “keep warm” setting, use a thermometer to make sure it stays at least 150 degrees.
- Don’t put a hot, covered pot of rice in the fridge — use several smaller containers instead.
- Once the rice is in a container, place it right into the fridge.
- When in doubt, throw it out.
