Hot Rice vs Cold Rice: Which One Is Healthier?

Source: Dr. Andrew Octovianus Wijaya
Editor: Danastry Intan

This topic has been trending across social media and among several influencers, including Bobby Ida, a professional gym fitness coach who not only designs workout programs but also provides guidance on nutrition and diet management.

Highlight: The cooling process of rice drastically lowers its glycemic index.

When rice is cooked, the starch it contains undergoes a process called gelatinization. During this process, the starch structure expands and becomes easier to digest. This is the condition of freshly cooked, hot rice.

On the other hand, when rice is cooled in a refrigerator for 10–24 hours, it undergoes a process known as retrogradation. The starch that was previously easy to digest transforms into resistant starch. This type of starch behaves similarly to dietary fiber—it is more difficult for digestive enzymes to break down and therefore is not immediately converted into glucose.

Source: https://apjcn.qdu.edu.cn/24_4_24.pdf

Doctors and nutrition experts often recommend foods with a low Glycemic Index (GI), such as cold rice, because they have a lower impact on blood sugar levels and provide better blood glucose control.

With a Glycemic Index comparable to cold rice, YA'Bar offers a convenient way to enjoy the same benefits without the hassle of preparing and storing cold rice.

Specific Data Source:

• https://apjcn.qdu.edu.cn/24_4_24.pdf (Articel of ‘Effect of cooling of cooked white rice on resistant strach contect and glycemic response)
• https://www.instagram.com/reel/C5YEdb3xeVR/?utm_source=ig_web_button_share_sheet