For those seeking to enhance the nutritional value of their meals, a recent analysis by Health.com highlights eight everyday pantry items that become healthier after cooling, as suggested by nutritionists. These foods can aid in blood sugar regulation, improve gut health, and potentially ward off chronic diseases.
One standout is white rice, which develops resistant starch when cooled. This form of starch, which is defined by Johns Hopkins as a carbohydrate that resists digestion in the small intestine and ferments in the large intestine, serves as a prebiotic that nourishes beneficial gut bacteria. A delightful way to enjoy cooled white rice is in a salmon bowl, combining it with cooked or canned salmon, sriracha, and kewpie mayo, garnished with dried seaweed, cucumbers, and black sesame seeds.
Cooled oats also create resistant starch, making them a great option for blood sugar regulation and gut health. Overnight oats have gained popularity as a quick and nutritious breakfast option. Just mix oats and milk in a sealed container, add your favorite toppings, and refrigerate for at least two hours.
Another recommended food is chilled potatoes, which are ideal for increasing resistant starch consumption. Consider a refreshing Greek yogurt and dill potato salad perfect for summer gatherings.
Dill itself is another herb that becomes more beneficial when stored in the fridge. A 2017 study published in Antioxidants found that dill contains increased levels of phenolic acids after 15 days of cooling. These compounds are known for their antioxidant properties, which help in preventing chronic illnesses. A pasta salad featuring vegetables and a light vinaigrette can make a nutritious meal utilizing this herb.
Similar to potatoes, pasta also converts to resistant starch when cooled, as does barley. This opens up the possibility for culinary experimentation, as various combinations of these carbohydrates with fresh vegetables and dressings can create a healthy and appetizing summer salad.
Beans provide another layer of nutrition; cooled pinto beans, in fact, exhibited the highest resistant starch levels according to a 2016 study reported in NFS Journal. Incorporating beans not only adds protein and fiber but also maximizes the benefits of resistant starch.
Lastly, placing freshly baked bread in the refrigerator for seven days creates resistant starch, allowing you to enjoy your favorite sandwiches with added health benefits.