Carbohydrates are an important source of energy and are found in a variety of foods, including grains, fruits, vegetables, and dairy products. When consumed, carbohydrates are broken down into sugar (glucose) and absorbed into the bloodstream, which can impact blood sugar levels, and also your ability to control weight. Watch the video or keep reading for this magic trick!
The Effect of Carbohydrates
The effect that carbohydrates have on blood sugar levels can depend on several factors, including the type and amount of carbohydrates consumed, as well as the presence of other nutrients, such as fiber, protein, and fat. Some types of carbohydrates, such as those found in whole grains, fruits, and vegetables, may have a slower impact on blood sugar levels compared to those found in refined grains and sugary foods.
How To Lower The Carbohydrate Effects
It is generally recommended that people with diabetes aim to choose carbohydrates that are rich in nutrients and have a lower impact on blood sugar levels, such as those found in whole grains, vegetables, and fruits. It is also important to pay attention to portion sizes and to monitor blood sugar levels to ensure that they are within a healthy range.
But we have also heard this magic bit of advice:
Serving temperature also affects a food’s glycemic index. Cooked rice, when eaten hot, causes a higher glycemic response than the same rice eaten cold. The same is true of other starchy foods like potatoes. Cooking and cooling starch alters the amylose content. This process increases the content of ‘resistant starch’ in carbohydrates, which then acts more like dietary fibre — moderating the glycemic response.
Sounds scientific, right? But is it that easy? YES!! As for the question of whether carbs are better for blood sugar when they are cold, there is potential for this to be true, but the research is limited. So don’t go gorging on cold starchy foods just yet.
What to watch out for:
Cooking and then cooling starchy foods such as potatoes, rice, and pasta can cause the starch to retrograde, or become more resistant to digestion. This process is reversible, so if you re-heat these foods, they will become less resistant once again. Also note that it only converts a small amount of starch to resistant starch. The food will still affect your weight and glucose, just slightly less than being warm. For foods that are naturally high in resistant starch, read our article on resistant starch.
All Things Considered
It's worth noting that while increasing your intake of resistant starch may have some health benefits, it's important to maintain a balanced diet using the portioned, or balanced, plate, and NEVER overdo it on your carb portions.
If you have diabetes and are interested in finding the best approach to managing your condition, it is always a good idea to speak with a healthcare professional, such as a registered dietitian or a doctor, for personalized advice. They can help you determine the best approach for your individual needs and goals.