Warm rice vs cold rice: Which is a healthier way to consume it

Rice is an Indian staple. Enjoyed from north to south and east to west, this grain is known for its versatility and benefits. From spicy biryani to subtle ghavan to gut-healthy idlis and sweet laddoos, this grain can be tweaked in many ways to keep the gut and overall health. However, there is always a tussle between rice lovers over warm rice versus cold rice. Which one is better for digestion, blood sugar, and overall health? Let us explore and find out.

Freshly made rice tastes good and is easier to digest, because the starch is in its natural, gelatinised form.It is said to be easy to digest, provides quick energy, and is good for people needing fast glucose availability.

It is also said that warm rice can cause quicker blood sugar spikes and has less fiber-like starch. While it is perfectly healthy, it is not ideal for people with diabetes, insulin resistance, or weight-loss goals.

Also known as reheated rice, it is considered to be a healthier option. Wondering why? Well, it is so because, when cooked rice is cooled for several hours, some of its carbohydrates turn into resistant starch. And this resistant starch is digested slowly, preventing sudden blood sugar spikes. It is also said that resistant starch works like fiber, keeps you full for longer and feeds good gut bacteria, produces short -chain fatty acids, which support digestion and immunity.

As per experts, if rice is left at room temperature for too long after cooking, bacteria called Bacillus cereus might multiply and can cause nausea, vomiting, diarrhea, or stomach cramps.

As per experts, the best way to eat rice is to cook it, cool it for 8-12 hours or overnight in the fridge and then eat it cold or reheat it and consume.

According to a study titled Effect of cooling of cooked white rice on resistant starch content and glycemic response, resistant starch contents were analyzed on freshly cooked white rice (control rice), cooked white rice cooled for 10 hours at room temperature (test rice I), and cooked white rice cooled for 24 hours at 4°C then reheated (test rice II). The results showed that resistant starch contents in control rice, test rice I, and test rice II were 0.64 g/100 g, 1.30 g/100 g, and 1.65 g/100 g, respectively. Test rice II had higher resistant starch content than test rice I, hence used in the clinical study along with control rice to characterize glycemic response in 15 healthy adults. In the clinical study, test rice II significantly lowered glycemic response compared with control rice (125±50.1 vs 152±48.3 mmol.min/L, respectively; p=0.047). In conclusion, cooling of cooked white rice increases resistant starch content. Cooked white rice cooled for 24 hours at 4°C then reheated lowered glycemic response compared with freshly cooked white rice.

Boiling Method: In this method, rice is boiled in plenty of water and then drained, giving light, separate grains.
Absorption Method: In this method, rice is cooked with a measured amount of water until fully absorbed, locking in nutrients and flavour.
Steaming: As per this method, pre-soaked rice is steamed, making it fluffy and soft without excess starch.
Pressure cooking: This is a popular method in which rice is cooked quickly under pressure, perfect for saving time while retaining texture.

A relevant study on the scientific aspect of cooking rice states that cooking rice in excess water (1:6 and parboiling) reduces the risk of As exposure but results in a reduction of essential elements, thus increasing the risk of micronutrient deficiency, which has severe ramifications especially in children, pregnant women, and the elderly in developing countries dependent on a rice-based diet. The study highlights the importance of cooking time and rice type for managing blood glucose levels, especially for individuals with diabetes. It also suggests that shorter boiling durations may help maintain a lower glycemic index in rice.

While they both are safe and healthy, it also depends on an individual's goal. Warm rice has a higher blood sugar impact, easier digestion. And cold or reheated rice is better for weight loss, sugar control, and gut health.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.