A simple change in how you prepare and consume rice could make it significantly more heart-friendly, according to Dr. Pradip Jamnadas, MD, an interventional cardiologist. Speaking in a recent YouTube video, Dr. Jamnadas emphasized the role of soluble fiber in promoting heart and gut health and shared an easy method to enhance rice’s nutritional benefits.
Dr. Jamnadas explained that not all fiber is created equal. “That's why right you got to start eating fiber because you want these guys to be happy and eat the fiber that I'm going to give you which is soluble fiber,” he said. Unlike insoluble fiber, which mainly aids bowel movements, soluble fiber feeds the gut bacteria and supports overall cardiovascular health. Inulin is one example of soluble fiber, which becomes clear when mixed with water, making it distinct from other types of fiber.
Turning Rice into Resistant Starch
The cardiologist shared a practical tip for rice lovers. “If you're going to make rice, I know you love rice. Well, why don't you cook it, cool it off, put it in the refrigerator, and eat it the next day because you'll have resistant starch,” Dr. Jamnadas suggested. This process changes the structure of the starch, making it less digestible in the small intestine. Instead, it reaches the colon, where beneficial bacteria feed on it, improving gut health and reducing the strain on the body.
Benefits Beyond the Gut
According to Dr. Jamnadas, this transformation creates a “beautiful picture” where the gut microbiome thrives, indirectly supporting heart health. Resistant starch from cooled and reheated rice, as well as from foods like potatoes and sweet potatoes, functions as a soluble fiber source, helping to regulate blood sugar levels and promoting a healthy digestive system. The technique is simple yet effective, making it an accessible way for people to enhance the health value of their regular meals.
This method requires no special ingredients or complicated preparation. Simply cook the rice, let it cool, refrigerate it, and consume it the following day. The cooling process naturally converts digestible starch into resistant starch, turning an everyday staple into a heart-friendly meal without altering taste or texture significantly.
Dr. Jamnadas explained that not all fiber is created equal. “That's why right you got to start eating fiber because you want these guys to be happy and eat the fiber that I'm going to give you which is soluble fiber,” he said. Unlike insoluble fiber, which mainly aids bowel movements, soluble fiber feeds the gut bacteria and supports overall cardiovascular health. Inulin is one example of soluble fiber, which becomes clear when mixed with water, making it distinct from other types of fiber.
Turning Rice into Resistant Starch
The cardiologist shared a practical tip for rice lovers. “If you're going to make rice, I know you love rice. Well, why don't you cook it, cool it off, put it in the refrigerator, and eat it the next day because you'll have resistant starch,” Dr. Jamnadas suggested. This process changes the structure of the starch, making it less digestible in the small intestine. Instead, it reaches the colon, where beneficial bacteria feed on it, improving gut health and reducing the strain on the body.
Benefits Beyond the Gut
According to Dr. Jamnadas, this transformation creates a “beautiful picture” where the gut microbiome thrives, indirectly supporting heart health. Resistant starch from cooled and reheated rice, as well as from foods like potatoes and sweet potatoes, functions as a soluble fiber source, helping to regulate blood sugar levels and promoting a healthy digestive system. The technique is simple yet effective, making it an accessible way for people to enhance the health value of their regular meals.
This method requires no special ingredients or complicated preparation. Simply cook the rice, let it cool, refrigerate it, and consume it the following day. The cooling process naturally converts digestible starch into resistant starch, turning an everyday staple into a heart-friendly meal without altering taste or texture significantly.
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