Is This the EASIEST Way to Cut Calories in HALF!? (The Science will BLOW your MIND)
Hot Rice versus cold can you actually slash calories by eating day old carbs honestly even I was shocked by [Music] this hey everyone I’m Abby sharp welcome to aby’s Kitchen today we’re going to be talking about the claim that you can cut calories in your rice or other carbs simply
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by cooling them in the fridge if you’re new here don’t forget to subscribe to the channel and hit up my bio for my free Hunger crushing combo ebook and my free protein 101 ebook Okay before we get too far into things I want to hop in here super quick to tell you about my sponsor homog glow
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a big bad bowl of fattening carbs pop it in the fridge overnight and suddenly Tada it’s a diet food now obviously no carb is inherently fattening and any food can be a diet food so yeah this specific statement is kind of BS but the science in which it’s grounded actually no
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joke checks out first the claim basically the internet has long been alleging that if you put freshly cooked starch like rice or pasta in the fridge to cool overnight The Leftovers will have fewer calories and a lower glycemic index than the freshly cooked car the result is a starch solution
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for people with insulin resistance diabetes or folks who love their starchy carbs but are trying to lose weight so what the is this Wizardry all about and is it actually legit well let’s talk the science of retrogradation this was actually one of my favorite lectures in like year three
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food science and I’m still totally fascinated by it today so let’s break it down starchy carb containing foods like rice pasta potatoes bread pizza Etc are made up of two molecules amalo and mcum for Simplicity I’m going to be referencing rice as our example since most of the research has
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been done on rice but just know that basically the same thing happens with any of the popular carbs when rice is cooked Amo pcin molecules absorb water and swell but as it cools hydrogen bonds develop between amose molecules transforming the starch into something called resistant starch now
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you’ve maybe heard me talk about resistant starch before resistant starch is a Prebiotic fiber that feeds the good bacteria in our gut and I went into a lot more detail into how your gut microbiome and your diet influences how many calories you absorb in a food in my video right here but
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resistant starch can contribute to weight loss in a few key ways one it feeds the good species of bacteria in the gut that are associated with lower risk of obesity and weight gain two it’s a fiber that slows down the glycemic and insulin response of a meal and contributes to Sati and
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three just like all fibers it isn’t absorbed in our small intestine as calories that can be used as energy or stored as fat so if a portion of your carbs are transformed into non-absorbable non-c calorie carbs AKA resistant star arch your overall meal is going to have fewer calories and
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carbs for the exact same portion and that is basically what is happening with this hack now before you go and try to trademark the leftover diet thinking that you can just shove a box of donnuts in the freezer before eating them and instantly lose weight let’s talk about how this
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has been applied in the research the first thing you need to know is that retrogradation is not a new phenomenon Bakers have used the science of retrogradation to explain what is going on when bread is baked cools and stales but the research actually alluding to this as a diet
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hack is still pretty young one stud compared white rice that was eaten fresh versus cooled and reheated they found that cooling the rice in the fridge overnight almost tripled the resistant starch content and resulted in statistically significant lower blood sugar levels after
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consumption the reason for this is that there’s just less available carbohydrate content in the race because it’s got that resistance starch now and less carbs also means fewer calories but how much well research presented in 2015 at Sri Lanka experimented with 38 different
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types of rice and techniques and they found that adding a tiny amount of coconut oil while cooking about 3% by weight could possibly enhance the retrogradation effect because the fat makes the starch granules resistant to enzymes that would normally break down the starch basically the
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method they used was they added 1 teaspoon of coconut oil into boiling water then added half a cup of white rice and cooked it for about 40 minutes before cooling it in the fridge for 12 hours PSA folks if you’re reheating rice you need to make sure it is fully steaming and heated all
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the way through to reduce the risk of foodborn illness but anyway what they found was that this technique increased the resistance starch tfold and reduced the absorbable calories by about 10 to 15% now while not confirmed the researchers also proposed that the calories and higher starch
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rate Rices could potentially be reduced by up to 50 or even 60% now if we take into consideration the calories in the coconut oil and the most conservative 10 to 15% reduction in calories from the method they use we kind of net out on the calorie hack at least for low starch rice but if
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you eat a lot of higher starch Rices like sticky or sushi rice or boreo or other short green Rices which they estimate could have had a much more significant effect then it might make a bit of a calorie dent in your diet but I would think that Rice would need to make up a pretty large part of
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your daily diet for it to work while there isn’t any good human research looking at this method on weight loss specifically one study on rats found that rats that were fed the resistant starch rice had lower body weight and improved blood lipids and gut health but obviously we’re not mice and
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also most people’s whole diet isn’t just rice now the the research on altering bread curbs kind of Builds on this science because we have not one but two chemical reactions at play that can change the glycemic index of the bread the cold from the freezer and the heat from the toaster one study
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on bread found that freezing and then toasting the bread significantly lowered the glucose response compared to eating it fresh freezing might be even more advantageous than just cooling in the fridge because it forces the starches to go through the process of recrystallization and retrogradation
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twice once they’re Cooling in the freezer and then again during defrosting but bread specifically is often consumed toasted which contributes to another chemical process called the myard reaction that can further reduce the glycemic load when compared to Fresh Bakery bread toasting it reduce
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the glycemic response by 25% freezing and then defrosting reduce the glycemic response by 30% and freezing thawing and then toasting reduced it by 40% % now I haven’t found any data that explicitly tested how many absorbable calories get shaved off when you toast bread but unless you set
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it fully Ablaze and you’re like letting it burn till it’s black all the way through transforming it into cancer causing soot in the process it’s assumed that the impact on calories is a bit of a bust so yeah personally I am not convinced by retrogradation as a weight loss calorie cutting
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hack even if it does officially reduce some calories it’s really unlikely that this is going to have any kind of Major Impact on body weight unless you’re on like a full resistant starch diet but I do believe that these simple little strategies can be beneficial for
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blood sugar management and since relatively small differences in the glycemic response of regularly consumed starch foods have been shown to have beneficial effects on health including reduced cardiovascular disease risk and glycemic control I do think that this is like a non-restrictive
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habit to kind of experiment with I also think this could be a really simple way to support G B Health by increasing beneficial prebiotics and the more prebiotics we consume the better our microbiome profile which in turn reduces the risk of obesity and other diseases also yay for leftovers like I
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am all for saving money time and food batch prep for the win but yeah I would never suggest you like sit out on dinner to wait for your carbs to cool just to potentially slash some calories so if weight loss is your goal how do you legitimately cut enough carb calories to make a dent in your
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weight well Captain Obvious would just say to eat less carb portion control 101 you want to cut your calories in half eat half as much rice oh I wish I could but I don’t want to but you don’t follow me for basic advice like that do you the Allure of the retrogradation hack was that you got to
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eat the exact same amount of rice pasta potatoes or bread but for fewer calories that you’re not hungry because you’re eating the same amount of food so the closest hack that we got that offers the same portion size benefits the same blood sugar regulation benefits and the same
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gut health benefits as the retrogradation hack but with a more reliable calorie Dent is what I call starch stretching in other words you dress up your naked carbs with Hunger crushing compounds if you want half calorie rice you mix half basat and half minced cauliflower cooked with like
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bullion or bone broth for flavor and you serve it with protein half calorie pasta or potatoes could be a portion of the real deal bulked up with sauteed vegetables chicken sausage tofu or shrimp half calorie sandwich could be like an open face piece of bread loaded up with high fiber veg
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this is a mindset shift more than really anything if you’re always focusing on what you’re removing you’re going to get stuck in scarcity mentality but if you focus on what you are adding you start to see your new meals from the lens of abundance and by adding flavor color and of course hunger
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crushing compounds you feel physically satiated and emotionally satisfied while naturally edging out some of the refined or lower fiber carbs it’s just like a whoop where they go you know I was vibing over here with the bell peppers I didn’t even miss that extra third of a cup of rice that
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mindset is the key to sustainable weight loss way more so than just like freezing your bread anyway I would love to hear your thoughts on this this is such a fascinating topic for me and I really love any reason to geek out on food science and think about molecules it’s kind of my escapism
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from my crazy chaotic world but if you got more questions definitely leave them below I would love to hear how you plan to use this knowledge and don’t forget to subscribe to my free Hunger crushing combo ebook and my free protein ebook and I will see you next time on aby’s kitchen
