Rice Freezing for a Healthier Diet
Did you know that cooked rice, our staple food, can be healthier if we cool it down?
Rice is a staple food for millions around the world. However, it spoils quickly, often within a day, leading to a lot of food waste.
In 2021, Indonesia alone wasted 20.94 million tons of food, making it the top food waste in Southeast Asia.
Given how vital rice is, discovering ways to reduce rice waste while boosting its health benefits can make a big difference for human health and the planet.
Why Rice Spoils Fast
Rice spoils quickly due to its high moisture content, which makes it an ideal environment for bacterial growth. Leftover rice at room temperature can become a breeding ground for harmful bacteria, leading to foodborne illnesses. As a result, many people discard rice that has yet to be consumed within a day, contributing to the global issue of food waste.
In fact, the Food and Agriculture Organization (FAO) reports that approximately one-third of the food produced worldwide is wasted each year, with rice being a significant contributor(1).
An alternative to save the leftover – freeze it!
The frustration of finding leftover rice spoiled and having to throw it away is common.
However, there's a simple and effective solution: freeze your rice. Freezing rice not only helps reduce food waste but also makes it healthier.
Studies show that cooling cooked starches, like rice, increases their resistant starch content (2). Resistant starch acts like fibre, passing through the digestive system without being absorbed. This can improve gut health, help regulate blood sugar levels, and increase satiety.
A study published in "Food Chemistry" journal found that cooked white rice, when cooled and reheated, has a higher resistant starch content compared to freshly cooked rice. This increased resistant starch content is linked to a lower glycemic response, meaning it can help manage blood sugar levels more effectively. (3)
How to Freeze Rice
Freezing rice is simple and straightforward. Here are the steps to ensure your rice remains fresh and healthy:
1. Cook the Rice
Prepare your rice as usual, ensuring it is fully cooked.
2. Cool the Rice
Spread the cooked rice on a baking sheet or shallow pan to cool quickly and evenly. This step is essential to prevent bacterial growth.
3. Portion the Rice
Divide the cooled rice into portion-sized servings. This makes it easier to thaw and reheat only what you need.
4. Store the Rice
Place the portions into airtight freezer bags or containers. Label them with the date to keep track of storage time.
5. Freeze the Rice
Place the bags or containers in the freezer. Rice can be stored in the freezer for up to six months.
6. Reheat the Rice
When ready to use, reheat the rice in the microwave or on the stovetop. Add a splash of water to prevent it from drying out during reheating.
By freezing rice, you not only extend its shelf life and reduce waste but also enhance its health benefits. This simple practice can significantly impact your kitchen and contribute to a more sustainable and nutritious diet.
References
(1) FAO. (2019). The State of Food and Agriculture 2019: Moving forward on food loss and waste reduction.
(3) Zhang, P., & Hamaker, B. R. (2009). Slowly digestible starch: Concept, mechanism, and proposed extended glycemic index. Critical Reviews in Food Science and Nutrition, 49(10), 852-867. doi: 10.1080/10408390903372466
(4). Bappenas. (2024). Peta Jalan Nasional Pengelolaan Susut dan Sisa Pangan dalam Mendukung Pencapaian Kemandirian Pangan Menuju Indonesia Emas 2045.