Is This the EASIEST Way to Cut Calories in HALF!? (The Science will BLOW your MIND)
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- Опубліковано 19 лют 2024
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Hey everyone I’m Abbey Sharp welcome to Abbey’s Kitchen. In todays video, we will be talking about the claim that you can cut calories in rice and other carbs simply by cooling them in the fridge.
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1) The information in this video is for education and entertainment purposes only, so you should always speak to a health care provider about your unique health needs.
2) Please use this video (as with all of my review videos) as educational, not as unique recommendations.
3) Please be kind in the comments.
4) Trigger warning to those with disordered eating tendencies.
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RESEARCH LINKS
www.sciencedirect.com/science...
futurefoodchemist.weebly.com/...
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pubmed.ncbi.nlm.nih.gov/29956...
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apjcn.nhri.org.tw/server/APJC...
pubmed.ncbi.nlm.nih.gov/17426...
pubmed.ncbi.nlm.nih.gov/9781629/
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How have you been able to try this service when you live in Canada and it's only available in the US?
This service is only available in the US. Abbey, don't you live in Toronto? How do you access their services?
Beware of homeaglow... been trying it after the last sponsorship on abbeys channel and it has been rough... very unreliable and inconsistent, and they allow cleaners to bring other people with them who haven't been vetted by homeaglow. This is a huge red flag for me, trying to keep my house clean and safe. If I wanted to bring a random person to clean my house with no vetting process then I could just use Craigslist for free.... buyer beware
I am confused...you live in Canada?
Wanted to love homeaglow, but the service is very unreliable
The freeze + toast method for breads is also really helpful if you don't go through them fast enough before they get moldy! Burger buns, english muffins, sandwich bread, etc. I always put them in the freezer so that I don't waste anything and can take my time eating them.
Yes!! so helpful
I just made a loaf of bread. I'm a single person household. My freezer is the only way I can eat the entire loaf. I pretty much freeze everything to prolong usage. Meal prep for lunches and sometimes dinners always gives me more than I need in a week, so the leftovers all get frozen for future consumption. I'll always have a healthy, veg-forward meal ready to heat and eat.
I do that too. Freezer make big loaf of bread fresh for long. I also freeze rice, cause I like only fesh cooked, but it's too time consuming to cook it. Soo I just make 2-3 portion of it, eat 1 and freeze 2.
And you can actually freeze rice too!
I need a larger freezer.
Well, that was unexpected. I work as an analytical chemist and literally spent all day preparing samples of extruded corn starch so I can measure the degree of retrogradation of the amylose by X-ray diffraction. Didn’t expect to hear amylose, amylopectin, and retrogradation in a nutrition video. Good job with the chemistry. And bonus points for the Maillard reaction and using the term recrystallization. 👍 Also, favorite tip, refrigerate baked potatoes before cutting them up for baked home fries. The retrogradation makes for a firmer fry. ❤
Would that work for sweet potatoes too?
Your job sounds so cool!
As an extra bonus, most food actually tastes better the next day after being refrigerated. This allows time for seasoning and sauces to permeate the ingredients, lending more flavor overall.
What I hear you saying is freeze the wine…
I like your thinking! 🍷
🤣🤣🤣
So you can cook wine now?
🤣🤣🤣🍷🍷🍷
💀💀💀
“It burns carbs. It just burns up all your carbs” 💅🏼
Underrated comment
Please, continue to geek out about molecules! I'm a first year student going into nutrition and stumbled across your channel. Super excited to not only learn more but how it can be applied in day to day life.
Thank you so much!
Amazing best of luck on your journey!
Thanks for covering this. As a scientist, my BS meter went off when I first heard this but after a little digging, I wasn’t able to debunk it so it’s nice to hear someone more educated in the field feels the same.
trust me, mine did too!! but i even learned about this in school liek 20 years ago
My fave way to eat more veggies rn is to roast broccoli in the oven with olive oil and spices instead of boiling it in water 😍 it's just so much more flavourful and delicious 🤤
I agree
I do this with potatoes to decrease the insulin response. I cook russet potatoes in my instant pot, refrigerate them over night, then heat them up the next day. They taste really good.
Love this for meal prep
So, fried rice is a good HCC plus the retrograded carbs? Sweet! Fried rice is best made with cold rice, and you can load it up with veg and eggs or edamame or chicken.
That sounds delicious! Fried rice can be a great HCC
YES,😊😊😊. This is my easy, inexpensive and yet still impressive go to brunch. Fried rice is one of my favorite meals ever 😊
Also fry chopped up boiled and cooled potatos.
As a Latino, most of my diet is rice so this is very interesting. Love this research 👌🏽.
The science behind this is so interesting! Thank you!!
It’s so cool
To get rid of some starch for my diabetic parents we always boil and drain the water while cooking rice. It also ends in fluffy rice.
Thanks for the information I will now be eating day old rice and freezed rice as I myself need to have better insulin response because of PCOD.
oh dear. I had an ano.rexic friend whose fear food was hot/cooked food. She believed warm food or food that has been cooked at high temp is more caloric due to the energy it took to heat it up. She ate cold soups, pizza, pasta, then raw everything...She is in recovery and I hope she doesn't find that video.
recently some of Abbey's videos have been triggering
@@brooklynsbaby4367 It's disappointing because I used to really love the old videos for nutrition advice without a weight loss diet angle.
@@sarahschwartz3990 literally, it's supposed to be a safe space but it's messing with your head
@brooklynsbaby4367
She is not responsible for your triggers. You need to understand that this is helpful advice for many people.
@@IAmACatMeowMeowIDontLikeYou You should keep in mind that she marketed her channel as "anti-diet culture" and a "safe space" for years. A big percentage of her audience suffers from disordered eating or ED's, so in a way, she *is* responsible. However, I doubt that she has any self-awareness at the moment because from the looks of it... she is relapsing.
My life literally changed after discovering your channel , i got myself a completely new mindset : *add do not substarct* , i've started my new health journey a few weeks ago and i'm seeing myself becoming a new person that i love , thank you so much Abby i appreciate the genuin efforts you make and put in your educationa youtube videos to help people like me , thank you i love you ❤
I really love these kinds of videos. Hope you do more of them in the future.
Thank you for talking about this! I didn't even know about this, and it is FASCINATING! I would love more videos on cool science food topics like this!
I cook a lot of onion, mushrooms, peppers and eggs with my fried rice. About half of my rice is veg and protein. I freeze it in portions for quick meals. Then when I'm reheating it, I'll cook two more eggs and fry the rice with it to make a higher protein lunch at work.
I love learning about the changes food goes through without us knowing about it.
I'm not sure if you have done a video on it but, I would greatly appreciate it if you could do a video that covers eating with gastroparesis or recommend a nutritionist or dietitian content creator who covers it. Alot of people are given their diagnosis and they aren't given any guidance and told to figure it themselves.
Second this!! My GES didn't show full blown GS, but I definitely have been struggling with symptoms of it. My GI doctor: 🤷♂️
Love learning the science behind this--so interesting!
I saw nutritional scientists at Zoe discussing that latest research says calories aren’t even accurate (the almond test) because it depends on how you chew the food and how it is broken down in your digestion so guidelines can be off by 30% or so
How does it change depending on how you chew? That sounds very interesting 😊
@@pifflewifflewell some people will break down their food more than others. The more you chew or the more it is digested the more calories and nutrients you get from a food. So one almond worth of almond butter (mechanically broken down to a paste) vs one almond chewed are wildly different in calories and nutrients between people and how it’s been prepared (ie a company can’t really tell you how how many calories or protein or fibre you’ll get from that food). If you look at Zoe on UA-cam I think it’s the one that talks about nuts that discusses it.
@@pifflewiffle I assume it means food has less calories when you chew less, bc your body can't absorb everything / needs more energy to process the "bigger chunks". Similar to how whole nuts have found to have less calories absorbed in comparison to the labeling and to processed nutbutter with the same incredients, bc we don't chew whole nuts as thoroughly as a food processor. I can't cite sources here, that's just what've read some time ago and concluded about this topic in general
I have known about this for quite some time now but I don't use it specifically. At my home we have allways stored bread in the freezer and only taken out what we needed right that moment. The single best thing I can do for my nutrition is preparation. The night before my long work days I cook some extra food so that I have a portion to come home to. This prevents me from snacking on random stuff in the kitchen and eventually spoiling my hunger for a nice dinner. I also need some fruit during the afternoon to carry me over when it is not quite time to start dinner but it is too late to have a bigger snack. Depending on the season I cut up fruit for future me to enjoy. I love fruit but sometimes grabing a packaged snack is easy and quicker than cutting up some watermelon. By precutting it I make fruit the easy choice.
I am totally here for all the science behind food and what our body does with it, it has been fascinating to me since I was 10 years old!
Very interesting, Abbey!
As a nutrition and food science student I love you geeking about it too in your videos ^^
What about frozen rice that you buy from the store? Does this same concept apply?
Oooo good question! And also, if so, I wonder if they take that into account when calculating the nutrition label?!
I hope so because I’ve just switched to frozen while dealing with some mental and physical health issues. The convenience has me eating regular meals instead of a high calorie pre made snack which is already a health benefit but if it’s got more to give I’ll take it lol
Fridge or freezer makes a difference ? I heard freezer
Hi Abbey - off topic but how would you go about finding a good dietitian in your specific area? Are all RD credentials the same? Thank you for what you do here! (I am also in the GTA)
would love to hear more and see the research about charcoal/burned foods! I was having a convo about this recently with a friend who is super paranoid about eating anything even slightly charred. Did a lil of my own research and got a few contradicting results. Curious to see more!
I love it! Thank you!
loved this one!!
I feel better about my late night dives into the leftover rice. Thanks. 🍚
And i freeze then toast my bread. Sweet!
This is incredibly interesting! We always store a good amount of bread in the freezer so we don't have to buy a new loaf every few days, and thawing it and toasting tastes even better imo. Other than that, this won't be useful for my journey since I rarely have leftovers from rice, potatoes and pasta that I can reheat, but it's definitely good to know.
I need more free nutrition e - books 😭
I have always cooked up a bunch of starch for 2-3 days and kept it in the fridge, so I was accidentally doing something good. I have blood sugar issues, so this is important.
My opinion is such: you must make your life as easy as possible
Freezin carbs seems like a great idea, time wise alone! You cook a bunch and then reheat small portions, plus it's kind of better for you? Any lazy health hack is welcome 😂
Also, placing more nutritious foods more visibly and less nutritious ones less visibly. That way when I don't know what I want, I'm more likely to choose the better for health stuff. However, the other stuff is also still available if I want.
Agreed! Love these tips
Hi Abbey, can I ask what camera you're using to create these? There's something about the visual result that really soothes my eyes.
Definitely agree with the last tip. A year ago I started just focusing on adding as many plants that I could for each meal, while keeping things delicious. Also started making my own kombucha and kimchi. I lost six kilos in six months and have kept them off without even trying for six months, and am now on a weight where I feel more healthy and energized. I heard you should eat about 30 different plants per week for gut health, and when I counted a week I reached 50 even without thinking too much about it. I still eat sweets and desserts, you really don’t have to be extreme, as long as you’re giving the body the nutrition it needs. Hope this helps someone. 😊
I try to do this with starchies like rice and sweet potatoes, to lower the GI impact a bit, and to save time and streamline cooking. But with my ADD brain I will sometimes change my dinner plans on a dime and end up having to cook them the day I eat. Fire is worse, but still, it's nice when you can take advantage of the old cook and cool.
As for bread, I have to freeze it anyway since I live alone, but I did NOT know that freezing and toasting lowers the GI impact. I should remember to bust out the toaster more often!
been trying the ice cream one and adding a nut mix and rasperberries sometimes some melted chocolate or peanut butter or almond butter, how can I better keep myself from going back for more like say when I am on my time of the month.
I've implemented this by boiling potatoes and keeping them in the fridge for the week. I track my nutrition, and I track it at its actual weight, so it doesn't show up in my calories, so any calorie saving benefit happens without my knowledge, but it may help. And since I really like potatoes (especially if I put the boiled potatoes in the air fryer -- sooooo good!) I figure it doesn't hurt, and maybe helps my gut bacteria and overall calorie balance.
I'm interested to know what the impact would be for folks w/ IBS since too much resistant starch can be a problem. I've heard from some people that next-day pasta and rice makes them more symptomatic.
Aside, please continue to geek out on food science! I started studying organic chemistry recently (wish me luck); listening and thinking "oh I actually understand this" feels pretty good :D
Super helpful video 🥹🫶🏻
Super interesting video. Very off topic question (sorry) - I'm 28 and recently started supplementing with creatine to help with my exercise and strength goals. It's been just over a month at 3g per day, and the only effect I've seen is my boobs have gone up by a cup size!! They feel like they would the week leading up to my period (very full and slightly sore) but all the time! I had managed to drop three cup sizes through exercise so I'm not thrilled about this reversal. I've had a search online and found some anecdotal evidence from women reporting this, but a lot of comments shutting them down and saying creatine will not impact breast size (although increased breast tissue was reported in studies on men, and I understand creatine can affect estrogen levels). Is there any evidence for a side effect of creatine being increased breast size in women?
Very interesting technique!🎉 However I really wonder which kind or rice you could cook for 40 minutes. That seems to be a pretty long time for the most types of rice. And do you really need to let it cool down over night to get the benefits?
Would it work also with oatmeal if I cook the oat in soymilk the evening before, then let it cool overnight in the fridge, then reheat it in microwave the next morning?
Very interesting! But I have to note that obsessing over eating only chilled carbs is unhealthy, I did this when I was at the depth of my ED. You don't have to fear a fresh slice of bakery bread or a warm bowl of noodles. ❤ Thank you Abbey for your last tip in the video 😉 it has worked really well for me 🙌
This is very true, if you are prone to disordered eating. But, for those who must be careful with carbs, it can be a matter of life and 💀. Too many simple carbs, we get very ill, indeed. A warm bowl of noodles is a full 16 hours of misery if you have insulin resistance, or are diabetic. That's the main audience for this information.
Could you please talk about vitamin K2?
All breads, cookies, baked goods, potatoes, etc go into the freezer in our house. No way to eat them all fresh right away. We do it for a not wasting food side of things, but interesting to know we're inadvertently getting some additional probiotics!
Hi abbey, I understand that you live in Canada so I’m wondering how you were able to use the homeaglow services if it’s only available in the states like you said.
great question.
I've had a horrible time with homeaglow, subscribed after her last sponsorship Video. The cleaners are inconsistent and unreliable and homeaglow allows cleaners to subcontract out their work, which means you may have someone unvetted coming to your door. Much cheaper than a traditional cleaning service, but much less safe and reliable.
She uses them when she stays in the states
I was thinking that as well, it might be a possibility if she has another home in the States@@missknight9
we use it when we're in our winter vacation spot in florida.
As someone who bakes sourdough and then eats toast almost every day, if I could simply freeze it I imagine that over time it could add up to quite a few calories - you know, as opposed to the slow weight creep over the years.
I wonder if this would still apply to rice that's cooked without oil or a different kind of oil or fat .I also wonder what would happen if you cooled rice overnight but then nuked in the microwave . By the way open face sandwiches never work for me and always make me feel like I'm missing a piece of bread .
Just to make sure I'm understanding this correctly, once the pasta/rice is chilled and converts to resistive starch, it stays resistive starch, even when you reheat it? Do we know if this applies to starchy vegetables also, potatoes, corn, etc?
Can you then reheat it and it has the same properties?
Wow, interesting! I, like a lot of the commenters, also freeze my bread because I usually buy sliced rustic breads and rolls without preservatives. Win, win for me!
Would this work the same for brown rice, whole wheat pasta, homemade whole grain sourdough etc?
I learned about this after doing a microbiome test and being encouraged to create diversity in the gut with resistant starch. Now I’m more curious if it can help with my blood sugar, which tends to be high. Interesting!
How about freezing bread and proceed to steaming it? No Millard reaction, what happens to the resistant starch?
I cook once a week and freeze my meals already divided into individual portions. When I'm ready for lunch just put it on the microwave.
It makes life easier, specially now that I got covid and don't have to worry about food, cause it's already ready to go!
Have you done a video on microbiome gut health?
You dont have bad luck Yvonne, shit just happens. ❤❤
This method and fermenting pizza dough/ bread dough has lowered my husband's (type 1 diabetic) need for insulin and reduce how steep his blood sugar spikes after eating
What about rice pudding? I always eat it without re-heating, is this bad? Does it have less carbs? So confused
I did know that chilling rice, pasta and I think potato overnight does convert the starches to resistant starch, that is lower GI and better for gut health. But I didn’t think or realise this would affect the calorie count. I suppose if it is resistant (to digestion), then we must get fewer calories from it, but it just hadn’t clicked until now. So thank you.
my pleasure!!
Does reheating decrease resistant starch? Or are you supposed to still eat it cold?
Yeah! I need to know that too!
The articles she put on screen say “reheated”, so no you don’t have to eat it cold.
She speaks about "reheating" in the video. Also "toasting" the bread.
I always refrigerate my bread. Now I feel like I’m a genius 😂
you can rehjeat it!! it doesnt revert back
Could you review Supergut’s products? It claims to help your body naturally increase GLP-1 levels and support gut health.
This is so interesting
I think the guy from serious keto did a blood test doing this rice method and his blood glucose was the same. so if you are low carb, this isn't a good option. But calories may be different
as a Brazilian, who eats rice and beans daily... this is very very very interesting
Hi Abby. This comment has nothing to do with the video, but I'm starting intuitive eating and i don't know if i should eat only to not be hungry anymore or eat till i feel full
Could this idea help with reducing glucose for a diabetic?
Yes! It is one of the strategies we use to reduce glycimc index.
Ideally, diabetics will eat "leftover" carbs but always accompanied with a lot of veggies and some fat and protein to not only have a complete meal, but to continue to lower glycimc index
Interesting! I used to freeze bread to stock up on it. I noticed, however, that when I ate this previously frozen bread I would get severe GI symptoms and I wonder if this has something to do with it. I can eat unfrozen bread just fine, but once I freeze it it’s absolute misery.
It does work. I monitored my BS levels (blood sugar, to be clear. Bullshit levels need no gadget to measure, haha).
My only problem is that I don't always have the time to plan ahead in order to always have cooled rice or other carbs on hand.
In my opinion, the best way to go about it is as you always say, make it a hunger crushing combo. Adding healthy fats and fiber is the best way to cut calories really (well, you still take in the same amount, it just gets distributed slower), they will naturally slow down the absorption of carbs and their release into the bloodstream will be slower and steadier as well.
I was wondering how it affects absorption and blood sugar if I eat the different elements of my meal in a particular oder.
So I ate the steamed veggies first, then swallowed my fish oil pills, then the chicken stew, and lastly, rice.
Didn't really need to do any gadget measuring of my blood sugar, because I felt the difference. The measurements just further proved it, haven't really added anything else. BS wasn't spiking, instead, it went smooth and gradual. Resulted in less fatigue and a better mood throughout the day. And best of all: no cravings at all.
food science FTW!
As a bodybuilder that mealpreps a lot this is the worst news i've ever heard
Is this why nixtamalized corn is higher in fiber?
But, be very careful when dealing with leftover rice. DO NOT leave out of the fridge or you can get very sick with Bacillus cereus.
But warm food is more satisfying
Is that why dinner sometimes taste better the day after?
Now, what if I freeze my bread, thaw it, toast it, freeze it, and thaw it again???? Ì always freeze my bread, keep it in the fridge, and toast it. Toast is literally the besterest way to eat bread imo. Real butter and marmite, omg yum! Dipped in hot soup or stew, ohh yes!
So this would also work for potatoes, right? Cook them, freeze them, thaw and reheat?
I only have one question. Can I reheat the rice once it’s cooled or does that defeat the purpose?
yes you reheat it!
I feel that the suport of the micro biom is the big win.
But yay for leftovers 🎉
my brazilian as* is so happy rn
Reducing the glycemic response helps you to eat less.
Abby is it necessary to eat green vegetables my stomach always hurts after eating them even after cooking them
There are so many angles to this.
How many do you eat? Has it always been this way? Is it every green veggie, or is is specifically cruciferous veggies (broccoli kale brussel sprouts etc), does it happen with organic veggies. How well are you cooking them?
If you give me (or better yet, a dietician) the veggies specifically that hurt your stomach, I can give you a general idea of which foods are a good place to start to replace them.
But in general: Beans in general are a good non-veggie, veggie. With black beans in particular being particularly good at calcium and folate (which kale is high in). For the antioxidants, try some fresh spices, they'll have lower quantities than veggies, so easier to tolerate, but some of the same antioxidants.
@@steggopotamus I usually eat a cup or small bowl of them and cook them well , not until they loose there green colour but just enough and it is an issue with every cruciferous vegetable except cabbage
What about the retrogradation of refined grains vs whole grains?
it all applies but the more the starch, the more the retrogradation
Idea for a future video? Are Wellness Shots a myth?
I would find this information not long after discovering I have a coconut allergy. 😢
The rest is still quite interesting, but coconut 😢.
excellent advice!
I lost over 200 pounds exclusively by diluting calories. Portion control and calorie counting on my prescribed Mediterranean diet only made my diabetes, high blood pressure, arthritis, COPD, muscle mass, strength, and blood lipids worse. When I re-fed myself with a much more abundant higher-calorie, high protein diet - I lost weight without even trying too hard. I'm still carrying around an extra 20 pounds, but I give myself a pass because I'm in my 70s, now, and still strong. Instead of four injections of insulin per day, I take Metformin and have an A1c of 6. I don't need oxygen 24/7 any more, and I was able to quit my CPAP machine. My blood pressure consistently clocks in at 115/75 and my lipids panel is pretty much ideal. I walk for 45 minutes every morning and my arthritis, which was crippling before, only gives me occasional twinges. The best book on calorie dilution strategies is "Volumetrics" by Barbara Rolls.
As an ex anorexic I don’t understand the carb phobia… most of my fear foods were not carbs… I’m still stupidly afraid of pasta 6 years later and juice because my parents were always weird about juice and would act like it was evil sugar water disguised as a health food and so I still find myself worrying about “it’s gonna get me! Ahhh” but yeah I eat bagels and oatmeal most days for breakfast and nothing catastrophic has happened to me yet. I wish people wouldn’t give a whole group of macro nutrients a bad rep i wonder when we’ll start hating on protein.
Who knew being broke and lazy was doing me some small favors...lol I buy bread and bagels in bulk when on sale and freeze them and I always make a big portion of rice and keep it in the fridge so I don't have to cook a side all the time!
Is worrying about 50 extra calories worth the stress?
THIS
takeaway: reheated foods help with weight loss
Don't you live in Canada?
This was hard to follow!
Don't chew your food just swallow it whole
Shopping for a rice cooker recently I noticed several models that have a low carb rice mode that claims to remove carbs/starches from white rice by boiling at high heat 😮
Ok 😂😂
Now not laughing at you have been looking for over a yr on amazon. Need to really pay attention to cooking containers im one person so i look for smaller ones one is out of my price range at 175 😢 really like it but have a fairly nice rice cooker that at time was pricy for just me but use it for slower cooker also * nice feature *
How am I use this knowledge? I have diabetes type I, hardly eat any bread, but the one I eat is already in the freezer😂😂 I am a biologist, I have to experiment girl!!
Abbey: “Most people’s diet doesn’t consist of mostly rice”
Asian households enter the chat: 👀😜
I’m T2. It does not work for me☹️
I'm pre-diabetic. The rice conversion didn't work for me, but the potato did. I switched to Durum wheat pasta, and it's way better than Semolina. For me, that is. Everyone is different, experiment.