The latest culinary trend on TikTok has sparked curiosity: refrigerating certain foods before consuming them to increase their resistant starch content. This trend suggests that allowing high-carb foods like cooked rice, potatoes, or pasta to sit in the fridge or freezer can elevate their resistant starch levels.
Resistant starch stands apart from other carbohydrates due to its resistance to digestion in the body. Unlike typical carbs, it bypasses the action of amylase, reaching the large intestine where specific healthy gut bacteria break it down.
"Resistant starch is naturally present in whole grains, legumes, and certain seeds," stated Kim Kulp, RDN, a gut health expert from the San Francisco Bay Area.
TikTok influencers advocate for consuming more of this starch, likening it to fiber and citing potential health advantages such as stabilizing blood sugar, nurturing the gut microbiome, and aiding weight loss.
"This method doesn't require altering your usual diet; it's all about how you prepare and consume common foods," mentioned Laura Purdy, MD, a board-certified family medicine physician.
The trend has gained momentum with over 1.7 million views on #resistant starch, prompting a closer look at how food storage techniques might affect nutrition and whether optimizing resistant starch intake is worthwhile.
Does Resistant Starch Offer Tangible Health Benefits?
Examining the claims surrounding resistant starch reveals some interesting insights backed by scientific scrutiny.
Experts like Kulp affirm that cooling foods like pasta, potatoes, and rice, or freezing bread, can indeed elevate resistant starch levels in these foods.
Regarding health claims, refrigerating foods to maintain steady blood sugar levels seems promising. Kulp referenced a 2023 study suggesting that freezing bread could slow blood sugar spikes, potentially reducing the risk of weight gain and type 2 diabetes.
However, claims about resistant starch leading to weight loss lack robust support. While it may enhance fat oxidation and reduce fat storage, current research lacks direct evidence linking it to changes in body weight or calorie intake.
Regarding gut health, the fermentation of resistant starch generates short-chain fatty acids (SCFAs) like butyrate, known to reduce gut inflammation and regulate intestinal function. Yet, not everyone may respond similarly to resistant starch due to individual differences in gut microbiomes.
Ultimately, refrigerating or freezing carbs like rice or pasta likely won't cause harm and might offer modest health benefits.
Purdy suggests that since this trend is simple and low-risk, it's worth trying if it intrigues you and suits your preferences. "If this method aligns with your interests and works well for you, why not give it a shot?"