Online influencers suggest that the secret to low-calorie rice, pasta, and potatoes might just be letting them cool down. Sounds simple, right? Well, it’s not entirely accurate, but there is some evidence that chilling these carb-heavy foods may help with weight management.
For years now, nutrition and wellness influencers have been promoting a method called retrogradation. They advocate for cooking, chilling, and then reheating starchy foods to reduce their calorie content. While retrogradation is an actual process, the science behind it is a bit more complex than they imply.
Understanding Starch Types
Most carbohydrates in these foods—and the calories they contain—are derived from starch, which comes in two forms: amylose, which is difficult to digest, and amylopectin, which is easily digested. The latter can cause a rapid increase in blood sugar, while the former is digested more slowly, leading to better blood sugar control.
Raw carbohydrates, like uncooked potatoes, primarily consist of resistant starch. However, cooking them converts this into the easier-to-digest form, necessitating caution for those with diabetes when consuming starchy foods.
This is where the influencers get excited. Chilling cooked foods can initiate retrogradation, turning the easily digestible starch back into resistant starch, which remains more difficult to digest even when reheated.
What does this mean for calorie intake and blood sugar levels? Here’s a brief overview:
Research around how retrogradation impacts diet has been limited, primarily focusing on the effects of resistant starch on blood sugar, particularly in diabetics. Since 2015, studies find that people consuming cooled, cooked rice often experience lower blood glucose levels compared to those eating freshly prepared rice. Those results are generally accepted.
However, the extent to which retrogradation cuts calories remains less explored. Dr. David Ludwig, an endocrinologist and researcher at Boston Children’s Hospital, points out that while it doesn’t significantly alter the calorie content of food, it could positively influence hormones and metabolism, potentially making calorie management easier.
Managing Blood Sugar Spikes and Cravings
Foods rich in resistant starch tend to lessen the blood sugar spikes that typically follow the consumption of cooked carbohydrates. This is crucial, not just for diabetics. Studies indicate that such spikes activate the brain’s reward system, increasing cravings and the likelihood of overeating later on. Furthermore, these surges boost insulin production, which not only makes us feel hungrier but also promotes the storage of calories as fat.
According to Ludwig, retrograded food digests more slowly, helping to maintain stable blood sugar levels and potentially reducing both fat storage and feelings of hunger.
Is It Really Worth Chilling Your Carbs?
If your diet includes a lot of refined starches, chilling may help offset some of their downsides. However, Dr. Walter Willett, a professor at Harvard T.H. Chan School of Public Health, suggests that for it to be effective, one would have to consistently chill their food, which might not be practical for most people.
Also, the process is not universally straightforward. Retrogradation is more effective with certain types of grains. Many manufacturers choose rice varieties low in resistant starch since they cook faster, but this information isn’t always available to consumers. Therefore, it can be tough to gauge when chilling will actually make a difference.
Willett further emphasizes that retrogradation only aids in managing blood sugar and does not replenish lost fiber, vitamins, and minerals from refined foods. A more straightforward approach, he argues, would be opting for minimally processed whole grains and cooking them as usual.
