health
March 4, 2026
Does cooling carbohydrates really reduce calories? Here's what science says
Influencers claim that the secret to weight loss lies in cooling rice, pasta, and potatoes. But are they right? Not exactly. But one small, but strong scientific study suggests that cooling these carbohydrate-rich foods after cooking can actually help people lose weight.
TL;DR
- Influencers suggest cooling cooked carbohydrates can reduce calories via retrogradation.
- Retrogradation converts easily digestible starch back into resistant starch, which is harder to digest.
- Studies show cooled rice can lead to significantly lower blood glucose levels after eating.
- Retrogradation may not significantly change calorie content but can affect hormones and metabolism for better calorie control.
- Lower blood sugar spikes reduce cravings and insulin production, which can decrease fat storage.
- The effectiveness of retrogradation varies by grain, and its practical application for most people is questioned.
- Cooling does not compensate for the loss of fiber, minerals, and vitamins during food refinement.
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