Rice

Overview

Rice provides complex carbohydrates and, when cooked and cooled, forms resistant starch. Also provides thiamine (B1) for mitochondrial glucose metabolism. Resistant Starch forms when certain starchy foods are cooked and then cooled. Foods like rice and potatoes develop higher resistant starch content when chilled. White rice was cooled and reheated showing a rise in RS content from 0.64 to 1.65 g/100 g and elicited a lower glycemic response. Thiamine (B1): Pork, sunflower seeds, salmon, peas, rice, lentils.

Recipes

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Substances

1 substance in this food

Vitamin B1 (Thiamine)

Mitochondrial glucose metabolism; ATP synthesis; rapid turnover in CNS

Preparation Notes

• Cook and cool to form resistant starch; resistant starch forms when certain starchy foods are cooked and then cooled
• Reheating does not reverse resistant starch; white rice was cooled and reheated showing a rise in RS content from 0.64 to 1.65 g/100 g and elicited a lower glycemic response
• Pair with legumes for complete amino acid profile; pair legumes with grains (e.g., beans + rice) to cover lysine and methionine gaps
• Supports butyrate production via gut fermentation; resistant starch (cooled potatoes, green bananas, cooled rice) supports Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier

Biological Target Matrix

Biological Target	Substance	Therapeutic Areas	Mechanism of Action
Insulin Response	Vitamin B1 (Thiamine)	ADHD, Anxiety & GAD, Depression & MDD	Supports glucose metabolism and insulin sensitivity through mitochondrial function
Mitochondrial Support	Vitamin B1 (Thiamine)	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Essential for mitochondrial glucose metabolism in the brain leading to ATP production; supports PDH (pyruvate dehydrogenase) and α-KGDH (alpha-ketoglutarate dehydrogenase) function

References

• Resistant Starch forms when certain starchy foods are cooked and then cooled; foods like rice and potatoes develop higher resistant starch content when chilled
• White rice was cooled and reheated showing a rise in RS content from 0.64 to 1.65 g/100 g and elicited a lower glycemic response
• Thiamine (B1): Pork, sunflower seeds, salmon, peas, rice, lentils; essential for mitochondrial glucose metabolism in the brain leading to ATP production
• Pair legumes with grains (e.g., beans + rice) to cover lysine and methionine gaps; grain-legume complementarity improves essential amino-acid coverage
• Resistant starch (cooled potatoes, green bananas, cooled rice) supports Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier