Cook extra portions of rice, refrigerate, and use it for stir-fries, salads, or soups the next day. Consume rice with unripe banana curry, legumes, and sweet potato curry. These vegetables contain more resistant starch. 

Avoid spoiling of rice overly long refrigeration (over 3-4 days) to maintain food safety. 

Potential risks of refrigerated rice 

1. Food safety concerns:  

Cooked rice can harbor Bacillus cereus, a bacterium that thrives when rice is improperly cooled or left at room temperature. This can cause food poisoning.  

To avoid this – 

• Cool rice quickly after cooking (within 1–2 hours). 

• Store in the refrigerator at ≤4°C (≤40°F). 

• Eat refrigerated rice within 3–4 days. 

• Reheat thoroughly to kill bacteria (to at least 165°F/74°C). 

2. Lower nutritional content: While resistant starch is beneficial, cooling rice does not increase vitamins, minerals, or fiber. It only reduces GI. Pair it with nutrient-rich foods for a balanced diet. 

Image credit: Photo by Ahmad No More: https://www.pexels.com/photo/chilies-and-a-bowl-of-vegetable-biryani-7593230/ (Free to use)