Rice is a daily staple in many Indian households, yet it often carries a negative reputation due to concerns about rising blood sugar levels. However, a nutrition expert has explained that rice itself is not the real problem. The way it is prepared and consumed plays a major role in how it affects the body.
According to nutritionist Deepshikha Jain, rice can behave very differently in the body depending on its cooking process. She explains that freshly cooked hot rice is high in easily digestible starch. When eaten immediately after boiling, this starch rapidly converts into glucose, leading to sharp blood sugar spikes and higher calorie absorption. This method of consumption may be risky for people managing diabetes, prediabetes, or weight-related concerns.
On the other hand, rice can become much healthier with a simple preparation change. When cooked rice is cooled for eight to ten hours before consumption, its starch structure changes. The starch converts into resistant starch, which behaves like dietary fibre. Resistant starch slows digestion, supports gut health, reduces calorie absorption, and prevents sudden rises in blood sugar levels.
This insight challenges the common belief that rice must be completely avoided for better health. Instead, it highlights how mindful preparation can transform rice from a high-glycaemic food into a more balanced and gut-friendly option. The key takeaway is that food choices should be judged not just by ingredients but also by preparation methods and timing.
Disclaimer: This article is for informational purposes only and is based on publicly shared nutrition advice. It does not replace professional medical consultation.
