Does cooking and cooling your carbs actually help blood sugar spikes?
Diabetes Digital Podcast by Food Heaven
Wendy Lopez, Jessica Jones
4.9 • 2.4K Ratings
🗓️ 11 March 2026
⏱️ 10 minutes
🧾️ Download transcript
Summary
If you’ve seen TikToks about cold potatoes or leftover rice being a “blood sugar hack,” this episode is for you. We’re diving into resistant starch, what it is, how it forms, and why it acts a little like fiber in the body. We’ll talk about the science behind how this can aid with gentler glucose rise, break down a recent study on resistant starch, and share easy ways to add resistant starch into your meals.
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Transcript
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| 0:00.0 | Welcome back to another episode of the Diabetes Digital podcast presented by Food Heaven. |
| 0:05.6 | Today we have a minisode for you. |
| 0:08.9 | And this is a very interesting fun fact that many people don't believe is real until they try it for themselves. |
| 0:18.0 | And that fact is that, yes, cooking and cooling your carbs |
| 0:24.0 | actually can help with your blood sugar spikes. I know it sounds crazy, but let me explain. |
| 0:31.2 | Welcome to the Diabetes Digital Podcast. I'm Wendy. And I'm Jess, and we're best friends, |
| 0:36.8 | registered dieticians, and diabetes educators. |
| 0:39.3 | Through our telehealth platform, DiabetesDigital.co, we offer accessible and personalized virtual |
| 0:45.0 | nutrition counseling for people with diabetes and prediabetes. |
| 0:48.3 | Visit Diabetesdigital.co, that's CO, to book your first appointment. |
| 0:52.8 | We accept insurance and offer affordable self-pay options. Now, let's CO, to book your first appointment. We accept insurance and offer affordable |
| 0:55.0 | self-pay options. Now, let's get into today's episode. So if you've been on TikTok, |
| 1:01.6 | you have seen a lot of TikTokers talk about cold potatoes or leftover rice being a, quote, |
| 1:08.9 | blood sugar hack. And we're going to dive into why there is evidence to support this and what exactly you have |
| 1:15.6 | to do to get the benefits. |
| 1:17.4 | Okay, so let me start with what is resistant starch. |
| 1:21.5 | Resistance starch is a special type of carbohydrate that resist digestion in the small intestine. So instead of breaking down into |
| 1:29.9 | glucose right away, it moves into the colon where it's fermented by gut bacteria. And that |
| 1:36.3 | fermentation process changes how your body responds to it, meaning it's digested more slowly. |
| 1:46.7 | It typically causes a smaller, more gradual rise in blood sugar. It may support gut health and improve satiety, and it may |
| 1:53.1 | gently support insulin sensitivity over time. So think of resistance starch almost as fiber's |
| 1:59.3 | cousin, where it has similar benefits to fiber, |
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