US EditionIf you're struggling to lose weight, could chilling your carbs help?
Research since 2015 shows chilled cooked starches can lower blood sugar spikes and may reduce calories, but consistent application and consumer awareness remain challenges, experts say.
- Wellness and nutrition influencers have promoted retrogradation, urging people to cook, chill and reheat carbohydrate-rich foods, while research studies suggest chilling could help people slim down and proponents say it can cut calories.
- Chilling triggers `retrogradation`, converting easily digested amylopectin back into resistant amylose that slows digestion and moderates blood-sugar response.
- Multiple studies since 2015 found people who ate cooked-then-cooled rice sometimes had significantly lower post-meal blood glucose, though these studies were small and focused mainly on diabetics.
- Dr. Walter Willett, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, said chilling would need consistent effort and questioned its practicality, recommending whole grains instead.
- Because varieties differ, retrogradation works better with some grain varieties, some food manufacturers favor low-resistant-starch types, and consumers rarely know when chilling affects refined starches.
12 Articles
12 Articles
Hartford Courant
If you’re struggling to lose weight, could chilling your carbs help?
By J.M. HIRSCH Online influencers claim the secret to low-calorie rice, pasta and potatoes may be as simple as chilling out. Are they right? Not quite. But a small yet solid body of science does suggest that chilling these carbohydrate-rich foods after cooking them still could help people slim down. For several years, wellness and nutrition influencers have promoted a process called retrogradation, urging people to cook, chill, then reheat carbo…
Online influencers claim that the secret of low-calorie rice, pasta, and potatoes can be as simple as relaxing. Are they right? Not at all. But a small but solid set of scientific data suggests that cooling these carbohydrate-rich foods after cooking may help them lose weight. For several years, wellness and nutrition influences have promoted a process called retrogradation, urging them to cook, cool, and reheat carbohydrate-rich foods. They cla…
Can Chilling Rice And Pasta Really Cut Calories? Here’s What Science Says
For years, online wellness influencers have promoted a simple trick to lower calories in rice, pasta and potatoes: cook them, chill them, then reheat before eating. The process, known as retrogradation, is said to reduce calories and aid weight loss. But does it really work? The short answer: Not exactly — but there is some science behind it. What Is Retrogradation? Most calories in carbohydrate-rich foods like rice and potatoes come from starch…
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