24-Hour Rice: Lower Carbs, Fix Insulin Resistance, Heal Gut, and Fights Cancer! Dr. Mandell

00:07:13
https://www.youtube.com/watch?v=uaGJQ-x5DYI

Summary

TLDRIn this video, Dr. Alan Mandell explores the benefits of refrigerating cooked rice for 24 hours, which transforms its starch content into resistant starch. Resistant starch acts like dietary fiber, resisting digestion in the small intestine and reaching the large intestine, where it feeds beneficial gut bacteria and improves health. The process not only supports gut health but also aids in controlling blood sugar levels, increasing satiety, and reducing inflammation. Additionally, resistant starch can enhance insulin sensitivity, making it beneficial for diabetics and those with pre-diabetes. The content of resistant starch is higher in brown rice compared to white rice and remains unaffected when the rice is reheated. This technique of transforming rice's starch is also applicable to other foods like potatoes, pasta, and bread, offering an easy way to improve overall health and support weight management.

Takeaways

  • 🍚 Refrigerate cooked rice to increase resistant starch content.
  • 🦠 Resistant starch improves gut health by feeding probiotics.
  • 🍽️ It helps control blood sugar levels and increases satiety.
  • 🧪 Enhances insulin sensitivity, beneficial for diabetics.
  • 🥔 Cooling other starches like potatoes also boosts resistant starch.
  • 🔄 Reheating rice doesn't reduce its resistant starch content.
  • 🧬 Acts as a prebiotic, supporting beneficial gut bacteria.
  • 🔥 Resistant starch resists digestion in the small intestine.
  • 🍞 Foods like pasta and bread also benefit from this technique.
  • 🍛 Great for weight management as it promotes fullness.
  • 💪 Supports immune system by reducing inflammation.
  • 🌿 Brown rice has more resistant starch due to higher amylose.

Timeline

  • 00:00:00 - 00:07:13

    This video introduces the concept of the 24-hour rice, a dietary hack that involves refrigerating rice to enhance health benefits. It explains that this method turns digestible starches into resistant starches, which act as dietary fiber, promoting gut health, blood sugar control, and overall well-being. The process of gelatinization and retrogradation of starch is discussed, primarily focusing on how cooling rice increases resistant starch, benefiting insulin sensitivity and reducing risks of diabetes.

Mind Map

Video Q&A

  • What happens when rice is refrigerated for 24 hours?

    Refrigerating cooked rice increases its resistant starch content, offering health benefits like improved gut health and blood sugar control.

  • What is resistant starch?

    Resistant starch is a type of dietary fiber that resists digestion in the small intestine and reaches the large intestine, feeding beneficial gut bacteria.

  • How does resistant starch benefit health?

    It improves gut health, blood sugar control, satiety, insulin sensitivity, and supports the immune system.

  • What types of rice have higher resistant starch?

    Brown rice contains more resistant starch than white rice due to its higher amylose content.

  • Does reheating rice affect resistant starch?

    Reheating rice does not reduce resistant starch content and may even increase it.

  • How is resistant starch related to diabetes management?

    Resistant starch improves insulin sensitivity and reduces after-meal glucose and insulin responses, aiding in diabetes management.

  • Can other foods also increase resistant starch when cooled?

    Yes, foods like potatoes, pasta, and bread can also increase their resistant starch content when cooled.

  • Why is resistant starch considered a prebiotic?

    It serves as food for beneficial gut bacteria, promoting their growth and activity in the large intestine.

  • How does resistant starch influence weight management?

    It promotes a feeling of fullness, reducing the tendency to overeat, thus aiding in weight management.

  • What cooking and cooling method is recommended for rice?

    Cook rice as usual, let it cool for 30 minutes at room temperature, then refrigerate in an airtight container for maximum resistant starch benefits.

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  • 00:00:02
    today we're going to discover the
  • 00:00:04
    fascinating dietary hack of the 24-hour
  • 00:00:07
    rice by refrigerating rice you will
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    definitely significantly enhance many
  • 00:00:13
    health benefits so let's uncover the
  • 00:00:16
    science behind this simple kitchen trick
  • 00:00:18
    this video will dive into the concept of
  • 00:00:20
    resistant starch how it benefits our
  • 00:00:22
    health how this causes this
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    transformation how it occurs and when we
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    cool our rice that's where the miracle
  • 00:00:29
    start but I want you to know this is
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    going to help your gut health your blood
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    sugar control your satiety your immune
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    system your overall well-being to
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    understand resistance starch we first
  • 00:00:39
    need to know about starch itself starch
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    is a carbohydrate made of long chains of
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    glucose molecules this is primary
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    storage form of energy imp plants there
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    are two main types of starch amalo Amal
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    optin amalo is lineer while amalon is
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    Branched these ratios of these two types
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    will defer between white rice and brown
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    rice brown rice contains more resistant
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    starch due to its higher amalo content
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    so what is resistant starch it's
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    classified as dietary fiber because it
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    resists digestion particularly in our
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    small intestine we don't have the
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    enzymes to digest resistant starch so it
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    makes its way to the large intestine it
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    creates short chain fatty acids as it
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    feeds the the probiotics a good bacteria
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    which starts up the whole beautiful
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    thing of good health so when you cook
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    rice the heat causes the starch granules
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    to gelatinize this process makes them
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    more digestible turning them into a
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    source of quick energy but as the cooked
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    rice cools
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    down a unique transformation occurs the
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    heat causes some of the starch molecules
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    to crystallize again a process known as
  • 00:01:48
    retrogradation which transforms some of
  • 00:01:50
    the digestible starch back into
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    resistant starch in Studies have shown
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    that chilling cooked rice increases
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    resistance starch by up to 30 40% in
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    certain situations averagely maybe 20%
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    25% depending upon how was prepared but
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    the great news is that you can heat it
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    again it doesn't eliminate the
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    resistance starch and in fact sometimes
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    when you reheat it you get more
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    resistance starch so let's feel free to
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    reheat and enjoy your 24-hour rice with
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    no worry so during this retrogradation
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    process the structure of the starch
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    changes it becomes more resistant to
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    enzymatic breakdown this means that when
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    we eat it it passes through our small
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    intestine we don't have the enzymes to
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    digest resistant starch it makes its way
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    to the large intestine feeds the
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    probiotics and great things happen it
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    slows down your blood sugar levels uh it
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    slows glucose into the cells it gives
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    you much more satiety as well as much
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    more things but I first want to talk
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    about consuming resistance starts how it
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    improves improves insulin sensitivity
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    Studies have shown that meals high and
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    resistant starch lead to lower post
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    prandle or after meal glucose and
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    Insulin responses it lowers the risk of
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    type 2 diabetes so you can be a diabetic
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    a pre-diabetic insulin resistant and
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    eating rice this way can be a great
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    asset for you resistant starch as we
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    said acts as a Prebiotic it provides
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    food for the beneficial gut bacteria
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    these bacteria ferment resist and starch
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    to produce short chain fatty acids like
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    butyrate and butyrate is particularly
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    important as it helps regulate our
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    immune system it reduces inflammation
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    throughout our entire body it's been
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    shown to lower the risk of color rectal
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    cancer and in addition to promoting good
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    health The increased production of
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    butyrate supports healthy immune systems
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    it it reduces systemic inflammation
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    which is linked to numerous chronic
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    diseases and moreover eating food rich
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    and resistant starch also promotes the
  • 00:04:02
    feeling of fullness gives you more
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    satiety you don't want to
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    overeat this can actually Aid in weight
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    management if you're trying to lose
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    weight this can definitely help you but
  • 00:04:13
    what's interesting is that potatoes is a
  • 00:04:16
    is a starch but when we cook potatoes
  • 00:04:19
    and cool them L and potato salad the
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    resistance starch increases as well and
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    similar to rice pasta becomes a higher
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    resistant starch when we start to cool
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    it as you can use it in your your cold
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    pasta salads as well and when your bread
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    same thing cooling bread will increase
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    resistance starch although freezing it
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    is more recommended it preserves more of
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    the benefits much longer so if you have
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    leftover bread sitting around the house
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    it's a great idea instead of letting it
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    sit on the counter put it in the freezer
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    so let's break it down how to prepare
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    your 24-hour rice to maximize these
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    benefits you're going to cook your rice
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    you're going to use your preferred
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    cooking method and rice type remember
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    the longer cooking time s will increase
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    the gelatinization of the starch you're
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    going to cool it down for about 30
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    minutes at room temperature then you
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    want to go ahead and refrigerate it you
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    want to store it in something that's
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    airtight and that's where all the magic
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    starts to happen and after you chill it
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    you can reheat it again enjoy it cold
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    the meals however you like but the
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    resistant starch is still there it's
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    ready to benefit your health I want you
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    to realize that there are many many
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    studies with resistant starch with rice
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    with pastas with
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    breads with other starches the bottom
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    line is the rice seems to do the best
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    when it increase resistance starch you
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    can eat that resistance starch
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    particularly with Meats your healthy
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    fats put it in your salads use that Rice
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    wherever you like and you will really
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    see big changes not only will help you
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    give you that satiety remember it's
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    feeding your
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    probiotics it's it's building your
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    immune system it's lowering your blood
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    sugar levels it's taking stress off the
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    pancreas it's doing wonderful things for
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    you so enjoy your rice but remember
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    24hour rice try it I challenge you I
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    hope this video serves you well
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    please use your rice come back to the
  • 00:06:24
    comments let me know how well you've
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    done and remember if you're a diabetic
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    pre-diabetic or insulin
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    resistant this can be a great thing for
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    you remember moderation is the key
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    because we are getting a certain
  • 00:06:39
    percentage of this rice that turns
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    resistant not all of it does but
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    remember we don't have the the the
  • 00:06:46
    enzymes in our small intestine to digest
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    that resistant starch that means we
  • 00:06:50
    don't get calories so if you're eating
  • 00:06:53
    something this big you know maybe a
  • 00:06:55
    third of it you're going to get no
  • 00:06:56
    calories from it which is a beautiful
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    thing as well and anyways make it a
  • 00:07:00
    great day I'm Dr Alan Mandel
Tags
  • resistant starch
  • rice
  • gut health
  • blood sugar control
  • insulin sensitivity
  • weight management
  • dietary fiber
  • refrigeration
  • retrogradation
  • prebiotic