Overnight leftovers – should you just throw them away? A nutritionist pointed out that there are six types of foods that, when cooked and refrigerated overnight, can actually be healthier to eat the next day, with some unexpected benefits.
According to American nutritionist Jordan Langhough, these six foods include rice, pasta, potatoes, oats, legumes, and lentils. When cooked and then cooled, they form a significant amount of “Resistant Starch,” a type of starch that is not easily digested or absorbed by the body. This helps stabilize blood sugar levels after meals and prolong the feeling of fullness.
Langhough used pasta as an example to explain the process. She said, “During cooking, starch molecules absorb water and swell, making the starch easier to digest and convert into glucose. However, after pasta cools down, the starch molecules undergo a process called ‘retrogradation,’ rearranging into a tighter, more crystalline structure that makes it harder for digestive enzymes to break down.”
She pointed out that the new structure formed after cooling is the “Resistant Starch,” which is the key to the health benefits of eating overnight pasta. Although Resistant Starch is a type of starch, because it is not easily digested in the small intestine, its effects in the body are closer to dietary fiber.
Langhough recommends refrigerating cooked pasta overnight to significantly increase the content of Resistant Starch. The pasta does not necessarily have to be eaten cold the next day; even if reheated, it can still retain some Resistant Starch.
So, what benefits can these six Resistant Starch-rich foods provide for the body? Here are four major advantages:
Langhough explained that since Resistant Starch is not easily broken down during digestion, it can act as a prebiotic in the colon, providing nutrients for beneficial gut bacteria and promoting their growth.
Studies also show that people with a rich variety of gut microbiota and a healthy gut flora tend to have lower cholesterol, better athletic performance, and are more likely to live longer. Gut bacteria play a crucial role in human health, affecting everything from food digestion to disease prevention.
Langhough noted that Resistant Starch can slow down the rise in blood sugar after meals. “Starch in hot pasta is easily digested and absorbed, causing blood sugar to rise rapidly; however, cold pasta with higher Resistant Starch content can help moderate blood sugar fluctuations.”
A study published in the Journal of Diabetes Investigation suggests that Resistant Starch seems to help lower postprandial blood sugar levels, making it a potential dietary choice for individuals with type 2 diabetes.
Langhough added that regular intake of Resistant Starch can increase the feeling of fullness after meals. Since Resistant Starch is not easily digested and broken down, it can help people feel satiated for longer periods, delaying the urge to eat again, reducing snack intake, and lowering overall daily food consumption.
A study published in Nature Metabolism found that subjects who supplemented their balanced diet with Resistant Starch for 8 weeks lost an average of about 2.8 kilograms. Researchers speculate that in addition to enhancing satiety, Resistant Starch may help control weight by reducing inflammation, improving gut microbiota, and aiding in weight management.
According to a piece of literature in Nutrition Research, consuming Resistant Starch helps lower total cholesterol and bad cholesterol, thereby reducing the risk of heart disease and stroke. Resistant Starch also nurtures beneficial gut bacteria, promotes the production of short-chain fatty acids, and helps the body metabolize fats.
Furthermore, enjoying pasta with heart-healthy ingredients like vegetables and olive oil can further enhance its health benefits in this aspect. On the other hand, topping it with heavy cream or cheese-based sauces may not yield the same ideal results.
This article drew references from Reader’s Digest.