SadaNews – The idea that eating cold carbohydrates may help reduce calories and support weight loss has spread on social media platforms. However, the scientific evidence presents a more complex picture. According to a report on the “Verywell Health” website, while cooling carbohydrates does indeed change their structure, it does not provide a magical solution for weight loss.
When starchy foods like rice or potatoes are cooked, the starch transforms into a form that is easily digestible, which quickly raises blood sugar levels. However, when these foods are cooled, a process known as “retrogradation” occurs, where a portion of the starch turns into what is called “resistant starch.”
This type of starch is digested slowly and contains relatively fewer calories, providing about 2.5 calories per gram compared to 4 calories for regular starch.
Some studies suggest that resistant starch may enhance feelings of fullness and produce compounds that help regulate appetite, as well as reduce post-meal blood sugar spikes. It also serves as a nutrient for beneficial gut bacteria, supporting digestive health.
Where is the exaggeration?
Despite these benefits, there is no strong evidence directly linking the consumption of cold carbohydrates with weight loss. The results of studies vary, with some indicating a limited effect, while others find no clear difference.
Additionally, practically applying this idea may be inconvenient as it requires cooking food and then cooling it in advance, which may not fit the lifestyles of many.
Experts point out that relying on this trick alone will not make a significant difference. Weight loss primarily depends on calorie balance, the quality of the diet, and physical activity.
Ultimately, cooling carbohydrates may provide a slight benefit in terms of blood sugar control or satiety, but it is not a decisive factor in reducing calories or losing weight; rather, it is a small part of a larger nutritional picture.
