NEWS OVERVIEW:
Online influencers promote chilling cooked carbohydrates like rice, pasta and potatoes to potentially aid weight management by altering their starch structure. While science shows this process can slow digestion and lower blood sugar spikes, experts say the calorie impact is modest at best. Some researchers recommend focusing on whole grains and minimally processed carbs for lasting health benefits.
Some details for the context:
- Chilling cooked starchy foods triggers “retrogradation,” increasing resistant starch that digests more slowly than normal starch.
- Studies find that cooled carbs may lead to lower blood glucose responses compared to freshly cooked versions.
- Experts say retrogradation doesn’t significantly reduce calories but might help regulate hormones and cravings.
- Effectiveness varies by food and consistency, making the approach less practical as a stand-alone weight-loss strategy.
- Nutrition specialists continue to recommend balanced diets rich in whole, unprocessed grains over relying solely on chilled carbs.