Not only do some foods taste better when cooked and cooled, but certain types of food can also develop additional health benefits when cooled.
That’s because cooling certain types of food changes their chemical structure, enhancing health and nutrient benefits. When cooled, some foods develop resistant starch (better for your blood sugar), and their antioxidants are more bioavailable.
Keep reading for eight surprising foods that are healthier when cooled, or skip ahead to the bottom line.
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When cooked and cooled, white rice forms resistant starch, a type of starch that digests more slowly. It can reduce the risk of type 2 diabetes by helping you regulate your blood sugar.
How to enjoy it: Try adding an assortment of vegetables to your bowl and drizzle with low-sodium soy sauce. Or, serve cooled rice as the base for a lean protein such as chicken or fish.
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Oats also form resistant starch, which supports blood sugar regulation and a balanced, healthy gut microbiota (the community of microorganisms that live in your digestive tract).
How to enjoy it: Make a bowl of overnight oats by combining cooked, rolled oats with yogurt, milk or plant-based milk, berries, and chia seeds. Keep in the fridge overnight and enjoy for breakfast the following morning.
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Potatoes are another type of carbohydrate-rich food that forms resistant starch when cooked and cooled, which is good for your gut health and blood sugar control.
How to enjoy it: Cool potatoes before mashing them. This provides the benefits of developing resistant starch, but also prevents that dreaded gluey texture because it allows the starches to firm up and reduces over-gelatinization during mashing, according to Debbie Petitpain, MBA, RDN, Spokesperson for the Academy of Nutrition and Dietetics.
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One study found that cooled dill has more phenolic acids (antioxidants) when it’s stored and cooled in the fridge over the course of 15 days. Phenolic acids can help prevent the development of chronic diseases caused by oxidative stress.
How to enjoy it: Sprinkle some sprigs over cooked salmon or over cooked and cooled mashed potatoes.
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Barley develops resistant starch when it’s cooked and cooled, which supports gut and metabolic health (which is how well your body converts food and drinks into energy).
How to enjoy it: “Chill and serve barley in a grain bowl or salad with roasted vegetables, leafy greens, and a citrus-based dressing,” John Wesley McWhorter, DrPH, RD, Spokesperson for the Academy of Nutrition and Dietetics, told Health.
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Cooked and cooled pasta is another good source of resistant starch, which helps slow down digestion and improve blood sugar response after eating. McWhorter recommends opting for whole-grain pasta.
How to enjoy it: McWhorter recommends making a pasta salad with non-starchy vegetables, legumes, and a vinaigrette-based dressing for an easy, nutrient-dense option.
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Cooked and cooled pinto beans are another great source of resistant starch. Research has shown that many legumes develop resistant starch when cooked and cooled, but pinto beans were found to have the highest levels among the ones studied.
How to enjoy it: Make a pinto bean salad with tomatoes, cilantro, cheddar, avocado, and lime juice.
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Research has found that baked and cooled bread has an increased level of resistant starch, compared to bread consumed fresh out of the oven or stored at higher temperatures. After baking, bread that is cooled or refrigerated for seven days has increased levels of resistant starch compared to non-cooled bread.
How to enjoy it: Enjoy cooled, baked bread as part of a sandwich, or top one to two slices with a healthy fat such as avocado or almond butter.
Some foods don’t benefit from cooling at all. In terms of nutrition (and, in some cases, food safety), you’ll want to skip cooling the following foods:
- Toasted nuts: “Cooling toasted nuts doesn’t change their nutrient profile, and it can actually cause them to lose their crunch and flavor due to oxidation and moisture uptake,” said Petitpain.
- Grilled meats: “Cooling these does not offer any health benefit and may even raise safety concerns if not stored properly,” said Petitpain. It’s important to store cold foods at less than 40 degrees Fahrenheit and to store hot foods at over 140 degrees Fahrenheit.
- Eggs: Cooled eggs are convenient, but nutritionally, there’s no added benefit. “The protein, fats, and micronutrients are stable across temperatures—cooling doesn’t enhance or unlock anything new,” said McWhorter.
- Leafy greens: Cooked leafy greens, such as spinach or kale, don’t form resistant starch or gain any new nutritional compounds from cooling. “They’re still nutrient-dense, but cooling doesn’t add any unique advantage,” said McWhorter.
Foods that see an increase in nutritional value when cooled include pasta, white rice, barley, potatoes, and pinto beans.
In particular, some types of cooked and cooled carbohydrates develop resistant starch, a gut- and blood sugar–supportive form of starch that doesn’t digest in the small intestine.
Load up on all or any of these eight nutritious foods to enjoy the benefits of cooled foods.
