Cooling some foods changes their chemical structure, possibly increasing health benefits. For example, some foods develop resistant starch—which helps control blood sugar—and their antioxidants are more usable by your body.
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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: Add an assortment of vegetables to your bowl and drizzle with low-sodium soy sauce. You can also 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 carbohydrate-rich food that forms resistant starch when cooked and cooled. This supports gut health and blood sugar control.
How to enjoy it: Cool potatoes before mashing them to help develop resistant starch. It also prevents a gluey texture because it allows the starches to firm and reduces over-gelatinization, 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 (long-term) diseases caused by oxidative stress.
How to enjoy it: Sprinkle some dill sprigs over cooked salmon or cooled mashed potatoes.
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Barley develops resistant starch when it’s cooked and cooled, which supports gut and metabolic health (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 digestion and improve blood sugar response after eating. McWhorter recommends whole-grain pasta.
How to enjoy it: Try 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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Baked and cooled bread has a higher 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 higher levels of resistant starch compared to non-cooled bread.
How to enjoy it: Enjoy cooled, baked bread as part of a sandwich, or top 1-2 slices with a healthy fat such as avocado or almond butter.
Some foods don’t benefit from cooling for nutrition, safety, or even flavor reasons:
- 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. Store cold foods at temperatures below 40 degrees Fahrenheit (4.4 degrees Celsius) and hot foods above 140 degrees Fahrenheit (60 degrees Celsius).
- Eggs: Cooled eggs are convenient, but 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.
