Retrogradation foods for diabetes

For individuals with diabetes, the retrogradation of starchy foods can help manage blood sugar by increasing their resistant starch content.

This process involves cooking and then cooling carbohydrate-rich foods, which alters the starch structure and slows its digestion. The resulting resistant starch bypasses the small intestine and does not cause a rapid blood glucose spike. 

How retrogradation affects blood sugar

• When starchy foods like rice or potatoes are cooked, the starch molecules absorb water and become easy for the body to digest. The body quickly breaks this down into glucose, which can cause a rapid and significant rise in blood sugar.

• When these foods are cooled, a process called retrogradation occurs. The starch molecules rearrange into a more compact, crystallized form known as resistant starch (RS).

• Resistant starch functions like soluble fiber, resisting digestion in the small intestine. Instead, it travels to the large intestine where it is fermented by gut bacteria.

• This process results in a lower glycemic index for the food, causing a less dramatic rise in post-meal blood sugar levels and improved insulin sensitivity. 

Foods that can be retrograded

The following foods can be cooked and then cooled in the refrigerator to increase their resistant starch content: 

• Rice: Cooked white or brown rice can be refrigerated for 12–24 hours.

• Pasta: Both white and whole-grain pasta undergo retrogradation when cooled.

• Potatoes and sweet potatoes: Cook and cool them to increase their resistant starch. Reheating them will not reduce the RS content.

• Oats: Raw oats soaked overnight (overnight oats) are a better source of resistant starch than cooked oatmeal.

• Legumes: Lentils, beans, and peas also contain resistant starch, and their levels are increased by cooking and cooling.

• Whole grains: Grains such as barley and sorghum can also be cooked and cooled. 

How to incorporate retrograded starches

• Prepare ahead of time: Cook a large batch of rice, pasta, or potatoes over the weekend and store them in the refrigerator. Use them in meals throughout the week.

• Make salads: A chilled potato or pasta salad is a simple way to eat retrograded starches.

• Add to cold dishes: Use cooled rice or grains in salads or bowls.

• Reheat safely: Reheating retrograded foods does not negate the resistant starch. Heat refrigerated starchy foods to 165°F (74°C) to ensure they are safe to eat. 

Important considerations

• Start slowly: Introduce retrograded starches into your diet gradually to prevent digestive discomfort, such as bloating and gas.

• Monitor blood sugar: Individuals with diabetes, particularly those who use insulin, should monitor their blood sugar levels carefully. The reduced glycemic impact could increase the risk of a low blood sugar episode if medication is not adjusted.

• Consult a professional: Work with a doctor or registered dietitian to understand how resistant starch affects your unique blood sugar response.