me too Don I found out I have prediabetes and the rice was spiking my blood sugar far beyond like a rocket and now using konjak rice , cauliflower , broccoli and the zucchini noodles / spaghettis ..what a fight 😢 Have a good day
Did you do an A/B test?...if not then you're just relying on "hope". Every person I've seen test resistant starch got the same results. It's total woo-woo. The "add fat and protein" method generally gives you a slightly lower but still not acceptable number...at least if you're diabetic.
To create RS3 (retrograded starch) and RS5 (amylose-lipid complexes) in white rice effectively, you need precise temperatures, durations, and steps. Start by preparing the rice. For RS3, cook white rice using a 1:4 rice-to-water ratio. Bring the water to a boil, add the rice, and reduce the heat to simmer. Cook until the rice is fully gelatinized, which typically takes 15-20 minutes depending on the type of white rice. The gelatinization process breaks down the starch granules, making them more accessible for retrogradation during cooling. Once the rice is cooked, allow it to cool at room temperature for about 30 minutes to avoid thermal shock. Then transfer it to a refrigerator set at 4°C and let it cool for 12-24 hours. This cooling process is critical for RS3 formation because it allows amylose and amylopectin chains to realign and form crystalline structures that resist digestion. Studies have shown that longer cooling times (up to 24 hours) can increase RS3 content significantly. For RS5, you need to introduce a lipid source during cooking to form amylose-lipid complexes. Add about 1-2% of the rice's weight in fat, such as coconut oil or butter, to the boiling water before adding the rice. The lipid interacts with amylose during cooking, forming resistant starch complexes that are stable even after reheating. After cooling the rice for RS3 formation, you can reheat it if desired. Reheating should be done gently, at around 60-70°C, to avoid breaking down the resistant starch structures. For maximum RS5 formation, ensure that the lipid is thoroughly mixed during cooking and that the rice is cooled as described above. If you want to maximize both RS3 and RS5 content further, you can use a cycling process involving autoclaving and cooling. Cook the rice as described above but use an autoclave set at 121°C for 30 minutes instead of regular boiling. After autoclaving, cool the rice at 4°C for 12-24 hours. Repeat this cycle two or three times to increase resistant starch levels significantly. Keep in mind that resistant starch content can vary depending on factors like rice variety and cooking conditions. For best results, use high-amylose white rice varieties since they naturally produce more resistant starch during retrogradation and lipid complexation processes.
Your videos are so useful that your approach is being copied by the so called fitness professionals. But the compactness you have, they almost cannot copy, even though they should. It’s an honour that they try. You are like the equivalent of a food label which says: “Only real ingredients, no BS.” 😂 Thank you very much, I think you have started a very beneficial meme. This is how TH-cam should be utilised. Kudos and respect. 🙏🏻😊
I am assuming if you add veggies and protein and eat some veggies first the spike won’t be so high? Also, our culture we wash the rice to get rid of a lot of starch, dust, dirt etc I wonder if that makes a difference? And I only use Basmati rice 🍚
Thank you very much for the video. I've been waiting for it for a long time. Because when I ate the plov, I saw the best amount in the blood to the top. So I thought it was or not in others.
Parboiling the rice, like cook for few minutes, when its boiling pour out the water and do it again, then the third time you just sieve to dry after it’s been cooked can lower the starchy content of the rice 👍
@ haha well I have it. I have one glucose monitor left but was saving it for my husband but I might have to use it to test. It has a dish that all the starchy water and up in when the rice is done. Rice tastes the same, not dry.
Can you do a third rice test, and have it with a typical Chinese or Asian meal? Like from Panda Express or something similar? Chicken, broccoli or other veggies, and rice?
UGH!!! I was going to forward this video to a friend of mine if it had both today and tomorrow results. In her culture "Rice is Life"...and yes, she's Type 2 all the way!
You are awesome for making these videos... Can I make a suggestion? There are a lot of people talking about 100% spelt wheat. According to them it's the best flour to use due to the amount of fiber that avoids spikes on glucose levels. Can you try it?
Can you test long grain rice being washed out (cleaned)about 5 times, til the water comes clears before cooking. Also add a tablespoon of white vinegar to the water and mix, then cook! This is how I prepare and cook my rice before eating it. Wondering whether it would spike my sugar level?? Can you test that out, greatly appreciated!😊
I think we cook our white rice too long. Having been over in the asian environment for nearly a decade, the cooking difference is noticeable. I think less cooking time would make the rice more resistant to spiking BSG.
It’s not worth it to eat white rice. It has no nutritional value whatsoever! And I am Korean born in Korea and I don’t eat white rice! Jacks up my blood sugar!
I'm so curious about rice cooked the Indian and Middle Eastern way. It's soaked in water in a long time and cooked like pasta by getting rid of the starchy water after it boils to let it finally steam before it served.
I think I’ve seen the results of refrigerated pasta or rice before. It doesn’t make a much of a difference, if at all. I’m hoping your test to follow fares better. I think of that result everytime I make Chicken Stir Fried Rice. I make an exception to go ahead and make it, but feel guilty afterwards, as I know the spike is going to happen. 🤷♂️
NEW FOLLOWER HERE.. in your next video, can you address it you're diabetic, pre, any insulin resistant or something? Or at least a link to a video that addresses all of that?
I swear I wanted to ask you this. Thanks! PS: Can you try with refrigerated tortillas? That’s the only carb I was not able to get rid of. I always refrigerate it and wonder if it has any effect.
I’d also love to see the difference with brown rice!
I stopped eating rice 2018 My a1c was coming down, I been eating cauliflower rice and green beans, cabbage, Broccoli and anything that low carbs ❤
me too Don I found out I have prediabetes and the rice was spiking my blood sugar far beyond like a rocket and now using konjak rice , cauliflower , broccoli and the zucchini noodles / spaghettis ..what a fight 😢 Have a good day
The cauliflower rice really helps to prolong my IF
@@mychickenworld strong 💪 💯
@@m.mrtono I am loving the Keto diet out of all of the diets I been on from 1980s .This is a good blessing
What about brown rice is that ok to eat
Thank you so much for doing these videos for us
Agreed!
Yeeeees 🙏🏼🌟
thx for you’re video’s u are a very usefull person in this planet.
You educating and guiding so many souls .. thanks keep the good work
Enjoy your videos. Thank you and God Bless You ❤️️️
I cook the rice with cold pressed virgin organic coconut oil, then add butter.. the fats help slow the digestion.
Did you do an A/B test?...if not then you're just relying on "hope". Every person I've seen test resistant starch got the same results. It's total woo-woo. The "add fat and protein" method generally gives you a slightly lower but still not acceptable number...at least if you're diabetic.
slows it down, but still same amount of carbs needing insulin
Avoided completely, it’s very high in glucose
I predict the second video will be close to same results
You are correct 😊
Wrong
Great videos, these are helping many out there.
To create RS3 (retrograded starch) and RS5 (amylose-lipid complexes) in white rice effectively, you need precise temperatures, durations, and steps.
Start by preparing the rice. For RS3, cook white rice using a 1:4 rice-to-water ratio. Bring the water to a boil, add the rice, and reduce the heat to simmer. Cook until the rice is fully gelatinized, which typically takes 15-20 minutes depending on the type of white rice. The gelatinization process breaks down the starch granules, making them more accessible for retrogradation during cooling.
Once the rice is cooked, allow it to cool at room temperature for about 30 minutes to avoid thermal shock. Then transfer it to a refrigerator set at 4°C and let it cool for 12-24 hours. This cooling process is critical for RS3 formation because it allows amylose and amylopectin chains to realign and form crystalline structures that resist digestion. Studies have shown that longer cooling times (up to 24 hours) can increase RS3 content significantly.
For RS5, you need to introduce a lipid source during cooking to form amylose-lipid complexes. Add about 1-2% of the rice's weight in fat, such as coconut oil or butter, to the boiling water before adding the rice. The lipid interacts with amylose during cooking, forming resistant starch complexes that are stable even after reheating.
After cooling the rice for RS3 formation, you can reheat it if desired. Reheating should be done gently, at around 60-70°C, to avoid breaking down the resistant starch structures. For maximum RS5 formation, ensure that the lipid is thoroughly mixed during cooking and that the rice is cooled as described above.
If you want to maximize both RS3 and RS5 content further, you can use a cycling process involving autoclaving and cooling. Cook the rice as described above but use an autoclave set at 121°C for 30 minutes instead of regular boiling. After autoclaving, cool the rice at 4°C for 12-24 hours. Repeat this cycle two or three times to increase resistant starch levels significantly.
Keep in mind that resistant starch content can vary depending on factors like rice variety and cooking conditions. For best results, use high-amylose white rice varieties since they naturally produce more resistant starch during retrogradation and lipid complexation processes.
Mmm no.. too much work
@ Well. I just wanted to let people know as I saw a lot of incorrect information out there.
Your videos are so useful that your approach is being copied by the so called fitness professionals. But the compactness you have, they almost cannot copy, even though they should. It’s an honour that they try.
You are like the equivalent of a food label which says: “Only real ingredients, no BS.” 😂
Thank you very much, I think you have started a very beneficial meme. This is how TH-cam should be utilised.
Kudos and respect. 🙏🏻😊
thank you for the videos 👍
I always share with my mom how your results turned out for whatever food you are testing it is really helpful thankou
I am assuming if you add veggies and protein and eat some veggies first the spike won’t be so high? Also, our culture we wash the rice to get rid of a lot of starch, dust, dirt etc I wonder if that makes a difference? And I only use Basmati rice 🍚
It did NOT make a difference for me
@ oh wow. Each body is different I guess 😮
Can’t wait to see results tomorrow!!
Nice seeing you and Eric Berg video
Thank you very much for the video. I've been waiting for it for a long time. Because when I ate the plov, I saw the best amount in the blood to the top. So I thought it was or not in others.
Thank you I have read about this method and I am hoping it proves true 🤞🏻
I’m from Asia cos can you try different variations with rice. That wud be very informative
Parboiling the rice, like cook for few minutes, when its boiling pour out the water and do it again, then the third time you just sieve to dry after it’s been cooked can lower the starchy content of the rice 👍
Thank you! I asked you to do this comparison!!
Results … ? Can’t wait ! Thanks
There is a green pan cooker that reduces the carbs by 30%. Would be interesting to see if it does.
No disrespect intended, but that sounds like a total scam.
@ haha well I have it. I have one glucose monitor left but was saving it for my husband but I might have to use it to test. It has a dish that all the starchy water and up in when the rice is done. Rice tastes the same, not dry.
Thank you, this is exactly what I requested to you ❤❤
Can you do a third rice test, and have it with a typical Chinese or Asian meal? Like from Panda Express or something similar? Chicken, broccoli or other veggies, and rice?
You should also freeze a portion, and then compare refrigirated rice to frozen rice.
New subscriber sir.need more videos
UGH!!! I was going to forward this video to a friend of mine if it had both today and tomorrow results. In her culture "Rice is Life"...and yes, she's Type 2 all the way!
Can you try with Basmati rice please
As someone who is approaching the Pre Diabetes category I add Imported Olive oil ( not the fake stuff) to my rice and I don't have any problems.
Thanks so much
Do navy beans please 🙏
I want to know if putting butter in it lowers the spike.
@@goofygirl1311 Yes, it should. Always eat rice with protein, fat and fiber. Don’t eat rice just by itself.
Coconut oil is also good
You need to put it in the fridge several days to work, at least 3. Or you can froze it too so it doesn’t go bad
You are awesome for making these videos... Can I make a suggestion? There are a lot of people talking about 100% spelt wheat. According to them it's the best flour to use due to the amount of fiber that avoids spikes on glucose levels. Can you try it?
Can you do freshly squeezed Watermelon juice?
Can’t wait for tomorrow,s results
Thanks for the insight. Have you tried different kinds of rice? Long grain vs short vs wild rice+white vs brown, etc. Just an idea.
Yep the resistance Starch trick👍🏻
That's a bigger jump than Fonzie over the shark.😂
Great, thank you. How about raw honey or dates?
Cinnamon is portrait as good for diabetics.
Please test the effect of a cup of cinnamon infusion on blood sugar levels.
Can you test long grain rice being washed out (cleaned)about 5 times, til the water comes clears before cooking. Also add a tablespoon of white vinegar to the water and mix, then cook! This is how I prepare and cook my rice before eating it. Wondering whether it would spike my sugar level??
Can you test that out, greatly appreciated!😊
Eating the rice with additional fiber, protein and fats will significantly reduce spike in blood sugar
Seeing someone eat rice by itself feels so wrong
Wow
Can you please do a basmati rice test?
Thanks 🙏
I cook basmati rice in chicken broth with butter and tumeric before refrigerating it.
Why have you got a bloodsugar spike when 30 years ago it would not be a problem 😮😮😮
Try basmati and jasmine.
Do you rinse some of the starch from the rice?
rice and dal(lentils gravy) might have different effect on
bg
What about red rice?
I think we cook our white rice too long. Having been over in the asian environment for nearly a decade, the cooking difference is noticeable. I think less cooking time would make the rice more resistant to spiking BSG.
I am eating wild rice can you do that one
Given up bread, pasta, potatoes... Not giving up rice. Twice a week with lots of protein.
Can u do stevia?
Can you try Basmati rice? 🍚 I hear it's best for diabetics. Thanks 😊
@@luispacheco7566 I just purchased a bag of basmati because I heard the same thing…. That it’s lower on the glycemic index than white and brown.
@anonymoussource7999 😂🤣
Can you do a comparison with other people who also have a glucose monitor? Same food, same time, different people. Thanks!
I'm betting that tomorrow it's gonna be 37
Can I do the same white rice with a side of protein, fat and fibre pls
How about basmati rice?
What about the keto breads, Hotdog and Hamburger buns on the market?
Test with the fermented rice. Soak the rice with salt water overnight
It’s not worth it to eat white rice. It has no nutritional value whatsoever! And I am Korean born in Korea and I don’t eat white rice! Jacks up my blood sugar!
I'm so curious about rice cooked the Indian and Middle Eastern way. It's soaked in water in a long time and cooked like pasta by getting rid of the starchy water after it boils to let it finally steam before it served.
FYI starch is just another sugar so don’t expect much difference tomorrow.
Rice and Indian Chapati (or Naan bread) are carb heavy and rather use substitutes like Mission carb balance tortillas and cauliflower rice.
Is it tomorrow yet?
When is the cold rice coming please?
Could you please test Rice + Dal (lentils)? That is a common dish in India
Thank you. I was waiting for the rice tests. Will kefir or fermented cabbage (or other vegetables) help to lower the spike?
How’d he do with the refrigerated rice? Best to include that on one video since most viewers won’t see the second.
Who does not click to subscribe... his loss 🤷♀️
After cooling the rice overnight in the refrigerator, is it okay to reheat the rice in the microwave?
Yes. At least we do . I don't see any harm in it. Just my view.
Food GI (Glucose=100) Carbohydrate* per Serving (g)
Rice, white, boiled 66
What about Jasmine rice?
Supposedly basmati rice is one of the healthiest?
I am waiting for tommorrow...long grain and basmati are different...have u tried with basmati rice as well???
Can u do the ice cream brand breyers “carb smart” chocolate flavor it’s supposed to be low carbs low sugar
I think I’ve seen the results of refrigerated pasta or rice before. It doesn’t make a much of a difference, if at all. I’m hoping your test to follow fares better. I think of that result everytime I make Chicken Stir Fried Rice. I make an exception to go ahead and make it, but feel guilty afterwards, as I know the spike is going to happen. 🤷♂️
NEW FOLLOWER HERE.. in your next video, can you address it you're diabetic, pre, any insulin resistant or something? Or at least a link to a video that addresses all of that?
Have you tested brown rice?
BASMATI RICE PLEASE :)
What if you store the uncooked rice in the fridge?
Do beef and rice
What about wild rice
How can you eat raw rice
It doesn’t matter because the white rice is pure carbohydrates! You might as well just spoon in white sugar!
Can you do beans? I saw a video where you ate rice and beans and there was still a spike in glucose. I wonder what eating solely beans does.
Next do What bread or Naan.
I swear I wanted to ask you this. Thanks!
PS: Can you try with refrigerated tortillas? That’s the only carb I was not able to get rid of. I always refrigerate it and wonder if it has any effect.
So if cooled rice is better, then is Fried Rice even Better?
I can’t avoid eating rice. So I wish somebody suggest how to minimize the spike like eating order help? adding vinegar? Eating with beans?
Why was there an up and down in glucose
We cook the rice with vinegar
What is worse pasta , rice, or potatoes
What about fried rice with the fats & vegetables.
...Brown rice ....??
You know you wanted to add some peas and butter to the rice 😅
👍