Do This 1 Thing to Your Rice, Lower Blood Sugar, Fewer Calories, Heal Your Gut | Dr. Mandell

Rice does not have to spike your blood sugar or sabotage your gut health. In this video, Dr. Alan Mandell explains how doing one simple thing to rice can dramatically change how your body processes it.

When rice is cooked and then cooled, a natural process called retrogradation occurs. This increases resistant starch, a type of carbohydrate that behaves more like fiber than sugar. Resistant starch is not broken down in the small intestine. Instead, it travels to the large intestine where it feeds beneficial gut bacteria and supports the production of short chain fatty acids such as butyrate.

Butyrate plays a critical role in strengthening the gut lining, reducing intestinal permeability, lowering inflammation, and improving overall digestive health. Research also shows that resistant starch can improve insulin sensitivity, reduce post meal blood sugar spikes, and lower the effective caloric impact of starchy foods.

This means you can enjoy rice while supporting better blood sugar control, gut health, and metabolic function when it is prepared the right way.

This same effect can also occur with other starches such as potatoes, pasta, and even bread, especially when they are cooled after cooking. Among these foods, rice tends to produce one of the highest resistant starch responses.

Scientific research supports these findings:

Studies published in the Journal of Nutrition, Nutrition Research Reviews, and Gut Microbes demonstrate that resistant starch improves insulin sensitivity, feeds beneficial gut bacteria, increases butyrate production, and supports metabolic health.

This video is for educational purposes only. Always practice moderation and consult your healthcare provider if you have medical conditions such as diabetes or digestive disorders.

Enjoy your rice, eat smarter, and make your meals work for your health.