Do This 1 Thing to Your RICE...Lower Carbs & Glucose, Less Calories, Heals Gut! Dr. Mandell

Summary

In this informative video, Dr. Alan Mandel discusses the health impacts of consuming refined starches found in foods like white rice, potatoes, and pasta, which can lead to insulin resistance and diabetes. He introduces a method to reduce the glycemic index of these foods by cooking and refrigerating them, promoting the formation of resistant starch. This resistant starch acts as a prebiotic, feeding probiotics in the gut and potentially preventing colon cancer while improving insulin sensitivity. Dr. Mandel emphasizes portion control and shares insights on making these starchy foods healthier for those with insulin-related concerns.

Takeaways

• 😀 Over 2.5 billion people consume rice, which can lead to high glycemic index issues.
• 🍚 White rice, along with potatoes and pasta, contains refined starches that spike insulin and glucose levels.
• ⚠️ High glycemic foods can contribute to insulin resistance and eventually lead to pre-diabetes and diabetes.
• ❄️ Refrigerating cooked rice for at least 12 hours lowers its glycemic index significantly.
• 🔄 This process is known as retrogradation, which transforms regular starch into resistant starch.
• 🦠 Resistant starch acts as a prebiotic, feeding probiotics and promoting gut health.
• 🥗 Eating resistant starch can help prevent colon cancer and reduce inflammation.
• 💪 Resistant starch increases insulin sensitivity, making it beneficial for individuals with insulin resistance.
• 🔥 Reheating refrigerated starches can further increase the amount of resistant starch.
• 📏 Portion control remains essential for managing carbohydrate intake, regardless of food type.

Q & A

Why is white rice considered problematic for many people?

White rice is refined and high in starches, which have a high glycemic index. This means that when consumed, it can spike insulin and glucose levels quickly, leading to potential insulin resistance.

What happens to insulin receptors over time when consuming high glycemic foods?

Over time, frequent consumption of high glycemic foods can lead to insulin receptors becoming resistant to insulin. This can result in rising glucose levels, eventually leading to pre-diabetes and diabetes.

What is the trick mentioned for lowering the glycemic index of rice and other starchy foods?

Cooking rice and then refrigerating it for at least 12 hours lowers its glycemic index. Leaving it refrigerated for up to 24 hours can lower it even further, converting some of the starch into resistant starch.

What is resistant starch, and why is it beneficial?

Resistant starch is a type of starch that resists digestion in the small intestine. It acts as a prebiotic, feeding probiotics in the gut, which can lead to various health benefits, including improved insulin sensitivity and reduced inflammation.

How does reheating refrigerated rice impact its resistant starch content?

Reheating refrigerated rice can further increase its resistant starch content, making it an even healthier option due to its lower glycemic index and enhanced prebiotic properties.

What role do short-chain fatty acids play in health?

Short-chain fatty acids, produced when probiotics ferment resistant starch, have numerous health benefits, including reducing inflammation and lowering the risk of colon cancer.

How can other starchy foods like bread and pasta be made healthier?

Similar to rice, bread and pasta can be made healthier by freezing them and reheating them later, which increases their resistant starch content and lowers their glycemic index.

What is the significance of portion control when consuming starchy foods?

Portion control is crucial because even healthier forms of starchy foods can lead to high glucose and insulin levels if consumed in large amounts. It's important to balance consumption with overall dietary habits.

What is the main message Dr. Alan Mandel wants to convey about starchy foods?

Dr. Mandel emphasizes that cooking and refrigerating starchy foods can transform them into healthier options, improving insulin sensitivity and overall health outcomes.

Why should viewers share this video and leave comments, according to Dr. Mandel?

Dr. Mandel encourages viewers to share the video and leave comments to help spread awareness of these health tips, as they can significantly improve the health of others.