“Heating the rice — as rice dishes are normally consumed in hot dishes — can melt the crystals and make them less resistant to digestion.”
Well okay I had some leftover rice from last saturdays test so I decided to give resistant starch another try. I ate 200g of white basmati which contains appx. 60g of carbs (in my first test I ate half of this ammout and gave the second half to my girlfriend). Nothing was added. Just the pure rice (I did not want to have the vinegar effect interfering with the resistant starch ),
After the usual delay my blood glucose went up. And it went UP. AND IT WENT UP:
Holy Maccaroni! After my BG went over 200 I decided to briskly walk away my glucose as I do not want to stay too at such high levels. It worked and now I am back below 140 which is my current after meal maximum goal.
Resistant Starch Rice – Science Fiction?
Here are my conclusions of this experiment:
“Resistant starch” rice (like I prepared it) does not help to keep my blood sugar low. It had the same effect as ordinary rice.
I can walk away the peaks of BG spikes pretty easily. No jogging required – brisk walking is enough.
I have to keep in mind that the Freestyle Libre has a 5 to 15min delay compared to the real blood glucose. I will have to start my counter-walking earlier if I want to stay below 200 mg/dl.
inspire others to do their own tests (which one should always do)
Resistant Starch Foods – Basmati Rice
I prepared one (raw) cup of basmati rice, two and a half cups of water, salt and two teaspoons of coconut oil. Cooking time 18 min. Rice was cooled down and put in the fridge for >14h.
Next day I prepared an asian inspired “resistant goreng” with the following ingredients (sorry, the tool only works in German):
I used only half of the rice for cooking and after checking the carbs and cals I decided to eat only half of the prepared meal (~ 400kcal and 38g carbs) – so eating only a quarter of the prepared rice. My girlfriend ate the rest of the meal- and liked it 🙂 .
I checked the influence on my blood glucose with my Freestyle Libre flash glucose monitor:
Resistant starch basmati rice gave me a rise of appx. 68 mg/dl from 38g of carbs. The “real” value will be higher as the Libre sensor reads 10 to 20% lower than my finger glucometer.
The rise of BG is not lower than what I would have expected from untreated rice.
Thinking about it – the preperation of rice with oil is surely something that is quite common. So if this had any positive influence some Type 1 diabetics would surely would have recognized this.
In this one person single meal study on resistant starch foodsresistant starch rice did not show any beneficial influence on BG compared to normal rice.
I decided to at least two tests as blood glucose seems to behave somewhat fuzzy. So I will retest this with some of the basmati rice leftovers (maybe cold rice salad) but do not expect any improvement.