White rice has long been put in the “dock” as one of the main causes of sharply elevated blood sugar levels, due to its high glycemic index ( GI ).

But did you know that the issue is not just about the type of grain, but about the molecular structure of the starch, which changes completely depending on the method of preparation? 

White rice does not raise blood sugar levels if you prepare it this way.

The secret lies in “resistant starch”.

The scientific fact that might change your view of rice is the process of converting digestible starch into resistant starch . Regular starch is broken down in the small intestine and immediately converted into glucose that flows into the bloodstream. Resistant starch, however, behaves like fiber; it passes through the digestive system without being absorbed, resulting in a lower insulin response and more stable blood sugar levels.

How to prepare rice in a way that doesn’t raise blood sugar?

To achieve this, you need to follow a “cooling and recrystallization” strategy. Here are the scientific steps:

1. Add healthy fats while cooking

When boiling water for rice, add a teaspoon of coconut oil or olive oil. The fat binds to the starch molecules and alters their structure, making them more difficult to break down into simple sugars.

2. Cooling technology (for 12-24 hours)

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