Eating pasta, rice, and potatoes as leftovers can have a positive effect on blood sugar levels. So is reheated food really healthier?
When we eat carbohydrates like rice, pasta, or potatoes, they are broken down in the intestines and absorbed as sugar. This causes our blood sugar levels to rise. You may have experienced such a spike in blood sugar yourself.
Why is it better to reheat the same foods?
When we cook these carbohydrates and then let them cool, the resistant starch content in the food increases. Resistant starch is a type of fiber that is resistant to digestion. It is fermented rather than digested in the small intestine.
A high proportion of resistant starch in the diet has a positive effect on blood sugar levels because it is not converted into sugar as quickly.
The good thing is that the resistant starch content remains elevated even when the food is reheated. In other words, when reheated, these precooked foods have a higher fiber content, which leads to a smaller spike in blood sugar levels. So yes, reheated foods are better for us and our blood sugar response.
The "Reheated Food" Experiment
In the image above, you can see an experiment we conducted as a team. With the fresh pasta, it's clearly visible that the overall blood sugar level was higher and it took longer for the blood sugar level to return to baseline. This means the body has to work hard to balance the blood sugar curve.
In short
This means we can transform high-carb meals into healthier, higher-fiber meals without changing a single ingredient. All we need to do is be patient, let the food cool, and reheat it. This turns pasta salad or leftover pasta into a great, healthier office lunch. What will your blood sugar levels be like if you eat that lasagna you still have in the freezer?
And remember: We are all unique, and so is our response to food and meals. Our glucose curve depends on many factors—the composition and ingredients of our meals, yourexercise , your sleep, your cycle phase , your hormone levels, and much more. The best way to find out what works for you is to experiment and try it out for yourself.
Source: Hodges C, Archer F, Chowdhury M, Evans BL, Ghelani DJ, Mortoglou M, Guppy FM. Method of Food Preparation Influences Blood Glucose Response to a High-Carbohydrate Meal: A Randomized Cross-over Trial. Foods. 2019 Dec 25;9(1):23. doi: 10.3390/foods9010023. PMID: 31881647; PMCID: PMC7022949.
