Resistant starch is a type of carbohydrate that “resists” digest in the small intestine and instead ferments in the large intestine. The cooling process causes a change in the starch structure: 

• Amylose: The linear starch chains crystallize during cooling, forming resistant starch. 

• Amylopectin: This branched starch partially retrogrades, contributing to lower digestibility. 

When rice is reheated, these resistant starches remain intact, leading to a reduced glycemic impact. 

1. Slower glucose absorption: Resistant starch takes longer to break down than regular starch. This means glucose enters the bloodstream gradually, preventing sharp blood sugar spikes. 

2. Gut health Benefits: Resistant starch serves as a prebiotic, feeding the beneficial gut bacteria. These bacteria ferment starch to produce short-chain fatty acids (like butyrate), which improve colon health, reduce inflammation, and enhance overall digestion. 

3. Increased satiety: Foods with resistant starch help you feel full for longer because they slow digestion and stabilize blood sugar levels. This can reduce hunger and aid weight management. 

Image credit: Calgary Reviews from Calgary, Canada, CC BY 2.0 <https://creativecommons.org/licenses/by/2.0>, via Wikimedia Commons