8 Foods That Get Healthier After You Let Them Cool, According to Nutritionists

If you’re on a quest to improve your diet, you might be surprised to learn that certain foods actually get healthier after you let them cool. While most cooking methods enhance flavor and texture, the cooling process can also significantly alter the chemical structure of some foods, boosting their nutritional profile in the process. Here’s a closer look at eight common foods that become healthier once they’ve cooled down.

White Rice

One of the most surprising entries on this list is white rice. When cooked and then cooled, white rice undergoes a transformation into resistant starch—a type of starch that digests slowly and has been shown to help regulate blood sugar levels. This can potentially lower the risk of type 2 diabetes.

How to Enjoy: You can mix cooled rice with a variety of vegetables and a drizzle of low-sodium soy sauce for a tasty side dish. Alternatively, use it as a base for a lean protein like chicken or fish for a nutritious meal.

Oats

Oats are another fantastic source of resistant starch and also contribute to better gut health. Cooling cooked oats helps promote a balanced microbiota in your digestive system. This benefits not just your digestive health but also your blood sugar regulation.

How to Enjoy: Prepare overnight oats by combining rolled oats with yogurt or whichever milk you prefer, along with fruits like berries and chia seeds. Let it sit in the refrigerator overnight for a refreshing breakfast option.

Potatoes

Much like rice, potatoes also develop resistant starch when cooked and cooled. This makes them beneficial for gut health and blood sugar control. Interestingly, cooling potatoes before mashing can help avoid that gluey texture that often comes with traditional mashed potatoes.

How to Enjoy: After cooking your potatoes, be sure to allow them to cool before mashing. This improves their texture and maximizes the health benefits associated with resistant starch.

Dill

Dill isn’t just a garnish; it also becomes more nutritious when cooled. A study found that cooled dill contains higher levels of phenolic acids, which are powerful antioxidants known for their ability to combat oxidative stress and reduce the risk of chronic diseases.

How to Enjoy: Sprinkle fresh dill over salmon or other fish dishes, or add it to mashed potatoes for an aromatic twist that boosts flavor and nutrition.

Barley

Barley is another whole grain that benefits from cooling. Like the others, it forms resistant starch, which supports both gut and metabolic health. This impressive grain can keep you feeling full longer, making it an excellent choice for weight management.

How to Enjoy: Chill cooked barley and toss it into a grain bowl along with roasted vegetables, leafy greens, and a citrus-based dressing for a light yet fulfilling meal.

Pasta

Believe it or not, pasta also gains from cooling. Cooked and then chilled pasta retains resistant starch, which helps slow digestion and stabilize blood sugar levels after eating. Whole-grain pasta is especially beneficial, adding fiber to the mix.

How to Enjoy: Create a delicious pasta salad by mixing cooled pasta with non-starchy vegetables, legumes, and a vinaigrette dressing for a refreshing and nutritious dish.

Pinto Beans

Among the legume family, pinto beans shine when cooked and cooled. Research indicates they have the highest levels of resistant starch compared to other legumes, making them a brilliant addition to your diet.

How to Enjoy: Combine cooled pinto beans with diced tomatoes, avocado, cilantro, and a squeeze of lime juice for a zesty salad that’s loaded with flavor and nutritional goodness.

Baked Bread

Interestingly, bread also benefits from being cooled. Research suggests that cooled baked bread has increased levels of resistant starch compared to when it is consumed fresh from the oven. This can help improve digestion and provide lasting energy.

How to Enjoy: Use cooled bread in a variety of ways, whether as a sandwich base or topped with a healthy fat like avocado or almond butter for a quick snack.

Conclusion

Incorporating these foods into your diet can significantly enhance your overall health, especially if you choose to enjoy them after they’ve cooled down. From enhancing blood sugar regulation to promoting gut health, these eight foods are not only nutritious but also versatile.

While cooling isn’t beneficial for everything, being mindful about how you prepare these specific items can lead to better health outcomes. Remember, it’s always best to consult with a healthcare provider for personalized dietary advice. So the next time you cook these foods, let them cool before digging in to maximize their health benefits. Enjoy the journey towards a healthier lifestyle, one bite at a time!

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