24-Hour Rice: Lower Carbs, Fix Insulin Resistance, Heal Gut, and Fights Cancer! Dr. Mandell

Summary

This video explores the health benefits of refrigerating rice to increase resistant starch, a dietary fiber that feeds probiotics in the gut and supports overall well-being. It explains starch types, the transformation process known as retrogradation, and how chilling cooked rice can boost resistant starch by 20-40%. The benefits include improved gut health, blood sugar control, satiety, and immune system support. The video also suggests reheating the rice without losing its health benefits and encourages trying '24-hour rice' for optimal results.

Takeaways

• 🍚 Refrigerating cooked rice can increase its resistant starch content by 20-40%.
• 🌾 Resistant starch is a type of dietary fiber that is not easily digested in the small intestine.
• 🌡 The process of retrogradation, where starch molecules crystallize again as rice cools, is key to increasing resistant starch.
• 🔄 Reheating the rice does not eliminate the resistant starch benefits.
• 🌿 Resistant starch feeds probiotics in the large intestine, promoting a healthy gut.
• 📉 High resistant starch meals can lead to lower post-meal glucose and insulin responses, beneficial for diabetes management.
• 💪 Resistant starch acts as a prebiotic, promoting beneficial gut bacteria and reducing inflammation.
• 🥔 Similar to rice, other starches like potatoes and pasta also increase in resistant starch when cooled.
• 🍞 Freezing bread is recommended to preserve its resistant starch benefits.
• 🥗 Adding 24-hour rice to meals can improve gut health, blood sugar control, satiety, and overall well-being.

Q & A

What is resistant starch, and why is it important for health?

Resistant starch is a type of carbohydrate that resists digestion in the small intestine and reaches the large intestine, where it acts as dietary fiber. It is important because it feeds beneficial gut bacteria, promotes gut health, improves insulin sensitivity, and helps regulate blood sugar levels.

How does cooling rice affect the starch content?

Cooling rice after cooking triggers a process called retrogradation, where some of the digestible starch crystallizes into resistant starch, making it less digestible and healthier. This process can increase the resistant starch content by 20-40%, depending on preparation.

Can reheating the rice after refrigeration reduce its resistant starch content?

No, reheating the rice does not reduce the resistant starch content. In fact, reheating may sometimes even increase the resistant starch content slightly, making it still beneficial for health.

What are some of the health benefits of consuming resistant starch?

Consuming resistant starch can improve gut health, support beneficial bacteria, enhance insulin sensitivity, help regulate blood sugar levels, reduce systemic inflammation, promote satiety, and aid in weight management.

How does resistant starch affect blood sugar and insulin response?

Resistant starch slows the absorption of glucose into the bloodstream, leading to lower post-meal glucose and insulin levels. This makes it helpful for people with type 2 diabetes, prediabetes, or insulin resistance.

What is retrogradation, and how does it relate to resistant starch?

Retrogradation is the process where starch molecules crystallize after being heated and then cooled. This transformation turns some of the digestible starch into resistant starch, making it harder to digest and more beneficial for gut health.

Can resistant starch help with weight management?

Yes, resistant starch promotes feelings of fullness (satiety), which can reduce overeating and support weight management. Since it is not fully digested, it also provides fewer calories.

How does resistant starch support the immune system?

Resistant starch is fermented by gut bacteria, producing short-chain fatty acids like butyrate, which helps regulate the immune system and reduce inflammation. This process is linked to lower risks of chronic diseases such as colorectal cancer.

Does the method of preparing rice affect the amount of resistant starch?

Yes, the method of preparation affects the resistant starch content. Cooking rice, cooling it at room temperature, and then refrigerating it in an airtight container increases the resistant starch content. The longer cooking time also increases starch gelatinization, making the process more effective.

Can resistant starch be found in other foods besides rice?

Yes, resistant starch can be found in other foods like potatoes, pasta, and bread when they are cooked and then cooled. For example, potato salad or cold pasta salads have higher resistant starch content. Freezing bread also increases its resistant starch.

Outlines

00:00

🍚 The Health Benefits of Chilled Rice

This paragraph introduces the concept of enhancing the health benefits of rice by refrigerating it for 24 hours. The process of cooling rice leads to the formation of resistant starch, a type of dietary fiber that is not easily digested in the small intestine but benefits gut health in the large intestine by feeding probiotics. The video explains that resistant starch is created when cooked rice cools down, a process known as retrogradation, which turns some of the digestible starch back into resistant starch. Studies have shown that chilling cooked rice can increase resistant starch content by 20-40%. The resistant starch in rice can improve gut health, blood sugar control, satiety, and the immune system. The video also mentions that reheating the rice does not eliminate the resistant starch, and other starches like potatoes and pasta can also benefit from this process.

05:01

🌡️ How to Prepare 24-Hour Rice

The second paragraph provides instructions on how to prepare 24-hour rice to maximize the benefits of resistant starch. After cooking the rice using the preferred method, it should be cooled for about 30 minutes at room temperature before being refrigerated in an airtight container. The video emphasizes that the resistant starch will still be present whether the rice is reheated or eaten cold. It also highlights that rice is particularly effective at increasing resistant starch compared to other starches. The video encourages viewers to incorporate 24-hour rice into their diet, especially for those who are diabetic, pre-diabetic, or insulin resistant, as it can aid in weight management and improve overall health. The key takeaway is that the resistant starch in rice can provide numerous health benefits, and the process of chilling rice is a simple way to enhance these benefits.

Keywords

💡Resistant Starch

Resistant starch is a type of dietary fiber that resists digestion in the small intestine because our bodies lack the enzymes to break it down. It is crucial to the video's theme as it is the key dietary hack discussed. In the script, it is mentioned that resistant starch is created when rice is cooked and then cooled, a process that enhances its health benefits. It feeds the probiotics in the large intestine, promoting gut health.

💡Retrogradation

Retrogradation is the process by which starch molecules crystallize again after being cooked, turning some of the digestible starch back into resistant starch. This concept is central to the video as it explains the transformation that occurs when rice is refrigerated, which increases the resistant starch content. The script uses retrogradation to illustrate the 'miracle' that happens when rice is cooled.

💡Gut Health

Gut health refers to the state of the digestive system and the balance of microorganisms within it. The video emphasizes the role of resistant starch in promoting gut health by feeding beneficial bacteria. It is highlighted as a significant benefit of consuming 24-hour rice, as these bacteria ferment resistant starch into short-chain fatty acids that are beneficial for the gut.

💡Blood Sugar Control

Blood sugar control is the regulation of glucose levels in the blood. The video discusses how resistant starch can slow down blood sugar levels and glucose absorption into cells, which is beneficial for managing diabetes and insulin resistance. This is a key health benefit associated with the consumption of 24-hour rice.

💡Satiety

Satiety is the feeling of fullness and satisfaction after eating, which can help prevent overeating. The script mentions that consuming resistant starch increases satiety, which can aid in weight management. This is an important aspect of the dietary hack presented in the video, as it ties into the broader goal of health and wellness.

💡Immune System

The immune system is the body's defense mechanism against infections and diseases. The video explains that resistant starch, by promoting the production of butyrate, helps regulate the immune system and reduce inflammation. This is a significant health benefit of consuming 24-hour rice, as a well-functioning immune system is crucial for overall well-being.

💡Amaizein

Amaizein refers to the linear form of starch molecules, in contrast to the branched form called amylopectin. The video mentions that brown rice contains more resistant starch due to its higher amaizein content. This term is important for understanding the difference in resistant starch content between white and brown rice.

💡Amylopectin

Amylopectin is the branched form of starch molecules. The video script explains that the ratio of amaizein to amylopectin affects the resistant starch content, with brown rice having more resistant starch due to its higher amaizein content. Understanding amylopectin is essential for grasping the composition of starch in different types of rice.

💡Prebiotic

A prebiotic is a substance that promotes the growth of beneficial bacteria in the gut. In the context of the video, resistant starch acts as a prebiotic, feeding the probiotics and leading to the production of short-chain fatty acids. This term is integral to understanding how resistant starch contributes to gut health.

💡Butyrate

Butyrate is a short-chain fatty acid produced when beneficial gut bacteria ferment resistant starch. The video emphasizes butyrate's role in regulating the immune system and reducing inflammation, which is a key health benefit of consuming 24-hour rice. It is an example of how the dietary hack discussed can have a positive impact on health.

💡24-Hour Rice

24-Hour Rice refers to rice that has been cooked, cooled, and then refrigerated for at least 24 hours to maximize the formation of resistant starch. This term is central to the video's message, as it is the dietary hack being promoted. The script provides instructions on how to prepare 24-hour rice to take advantage of its health benefits.

Highlights

Refrigerating cooked rice significantly enhances its health benefits by increasing resistant starch.

Resistant starch improves gut health, blood sugar control, satiety, and boosts the immune system.

Starch is made up of long chains of glucose molecules and exists in two forms: amylose (linear) and amylopectin (branched).

Brown rice contains more resistant starch due to its higher amylose content compared to white rice.

Resistant starch resists digestion in the small intestine and travels to the large intestine, where it feeds beneficial gut bacteria.

Cooking rice makes starch more digestible, but cooling it leads to retrogradation, which converts some of the digestible starch back into resistant starch.

Studies show that chilling cooked rice can increase its resistant starch content by up to 30-40%.

Reheating cooled rice does not eliminate resistant starch and may even increase it further.

Resistant starch slows glucose absorption, improves insulin sensitivity, and lowers the risk of type 2 diabetes.

Resistant starch acts as a prebiotic, promoting the growth of beneficial bacteria in the gut and producing short-chain fatty acids like butyrate.

Butyrate helps regulate the immune system, reduce inflammation, and lower the risk of colorectal cancer.

Consuming resistant starch enhances satiety and may aid in weight management.

Other starchy foods like potatoes, pasta, and bread also increase in resistant starch content when cooled.

Freezing bread is recommended to preserve resistant starch benefits for longer.

To prepare 24-hour rice, cook rice, cool it at room temperature for 30 minutes, and refrigerate it to maximize resistant starch content.

Transcripts

today we're going to discover the

fascinating dietary hack of the 24-hour

rice by refrigerating rice you will

definitely significantly enhance many

health benefits so let's uncover the

science behind this simple kitchen trick

this video will dive into the concept of

resistant starch how it benefits our

health how this causes this

transformation how it occurs and when we

cool our rice that's where the miracle

start but I want you to know this is

going to help your gut health your blood

sugar control your satiety your immune

system your overall well-being to

understand resistance starch we first

need to know about starch itself starch

is a carbohydrate made of long chains of

glucose molecules this is primary

storage form of energy imp plants there

are two main types of starch amalo Amal

optin amalo is lineer while amalon is

Branched these ratios of these two types

will defer between white rice and brown

rice brown rice contains more resistant

starch due to its higher amalo content

so what is resistant starch it's

classified as dietary fiber because it

resists digestion particularly in our

small intestine we don't have the

enzymes to digest resistant starch so it

makes its way to the large intestine it

creates short chain fatty acids as it

feeds the the probiotics a good bacteria

which starts up the whole beautiful

thing of good health so when you cook

rice the heat causes the starch granules

to gelatinize this process makes them

more digestible turning them into a

source of quick energy but as the cooked

rice cools

down a unique transformation occurs the

heat causes some of the starch molecules

to crystallize again a process known as

retrogradation which transforms some of

the digestible starch back into

resistant starch in Studies have shown

that chilling cooked rice increases

resistance starch by up to 30 40% in

certain situations averagely maybe 20%

25% depending upon how was prepared but

the great news is that you can heat it

again it doesn't eliminate the

resistance starch and in fact sometimes

when you reheat it you get more

resistance starch so let's feel free to

reheat and enjoy your 24-hour rice with

no worry so during this retrogradation

process the structure of the starch

changes it becomes more resistant to

enzymatic breakdown this means that when

we eat it it passes through our small

intestine we don't have the enzymes to

digest resistant starch it makes its way

to the large intestine feeds the

probiotics and great things happen it

slows down your blood sugar levels uh it

slows glucose into the cells it gives

you much more satiety as well as much

more things but I first want to talk

about consuming resistance starts how it

improves improves insulin sensitivity

Studies have shown that meals high and

resistant starch lead to lower post

prandle or after meal glucose and

Insulin responses it lowers the risk of

type 2 diabetes so you can be a diabetic

a pre-diabetic insulin resistant and

eating rice this way can be a great

asset for you resistant starch as we

said acts as a Prebiotic it provides

food for the beneficial gut bacteria

these bacteria ferment resist and starch

to produce short chain fatty acids like

butyrate and butyrate is particularly

important as it helps regulate our

immune system it reduces inflammation

throughout our entire body it's been

shown to lower the risk of color rectal

cancer and in addition to promoting good

health The increased production of

butyrate supports healthy immune systems

it it reduces systemic inflammation

which is linked to numerous chronic

diseases and moreover eating food rich

and resistant starch also promotes the

feeling of fullness gives you more

satiety you don't want to

overeat this can actually Aid in weight

management if you're trying to lose

weight this can definitely help you but

what's interesting is that potatoes is a

is a starch but when we cook potatoes

and cool them L and potato salad the

resistance starch increases as well and

similar to rice pasta becomes a higher

resistant starch when we start to cool

it as you can use it in your your cold

pasta salads as well and when your bread

same thing cooling bread will increase

resistance starch although freezing it

is more recommended it preserves more of

the benefits much longer so if you have

leftover bread sitting around the house

it's a great idea instead of letting it

sit on the counter put it in the freezer

so let's break it down how to prepare

your 24-hour rice to maximize these

benefits you're going to cook your rice

you're going to use your preferred

cooking method and rice type remember

the longer cooking time s will increase

the gelatinization of the starch you're

going to cool it down for about 30

minutes at room temperature then you

want to go ahead and refrigerate it you

want to store it in something that's

airtight and that's where all the magic

starts to happen and after you chill it

you can reheat it again enjoy it cold

the meals however you like but the

resistant starch is still there it's

ready to benefit your health I want you

to realize that there are many many

studies with resistant starch with rice

with pastas with

breads with other starches the bottom

line is the rice seems to do the best

when it increase resistance starch you

can eat that resistance starch

particularly with Meats your healthy

fats put it in your salads use that Rice

wherever you like and you will really

see big changes not only will help you

give you that satiety remember it's

feeding your

probiotics it's it's building your

immune system it's lowering your blood

sugar levels it's taking stress off the

pancreas it's doing wonderful things for

you so enjoy your rice but remember

24hour rice try it I challenge you I

hope this video serves you well

please use your rice come back to the

comments let me know how well you've

done and remember if you're a diabetic

pre-diabetic or insulin

resistant this can be a great thing for

you remember moderation is the key

because we are getting a certain

percentage of this rice that turns

resistant not all of it does but

remember we don't have the the the

enzymes in our small intestine to digest

that resistant starch that means we

don't get calories so if you're eating

something this big you know maybe a

third of it you're going to get no

calories from it which is a beautiful

thing as well and anyways make it a

great day I'm Dr Alan Mandel