A social media content creator has sparked considerable interest after revealing she managed to reverse her prediabetic condition within just three months, while maintaining rice as a dietary staple.
Despite sustaining half of the world's population, rice has long been vilified in diabetic circles because of its naturally high glycaemic index, linking it to acute blood sugar spikes.
But Sara Park explained on TikTok that altering how the grain is prepared allowed her to continue enjoying it, without any pharmaceutical intervention.
"I reversed my prediabetes without giving up rice. This simple habit made a real difference for me," Park stated in her video.
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'I reversed my prediabetes without giving up rice'
|TIKTOK / SARAHSPARKYPARK
She noted that most people express surprise upon learning she continues to consume rice almost daily despite her previous health concerns.
Park's technique involves a straightforward tweak to standard rice cooking practices.
"One of the simple habits that's made a real difference for me is to start by cooking your rice exactly as you normally would, whether that's white rice or one of my upgraded versions, like purple rice, quinoa rice, or lentil rice," she explained.
The crucial step comes afterwards to allow the cooked grain to cool before dividing it into portions and placing it in the freezer.
"When rice is cooked, cooled and frozen, some of the starch changes into something called resistant starch, which simply means your body breaks it down more slowly," Park noted.
To serve, she simply microwaves the frozen rice with a small amount of water, producing results she describes as equally fluffy as freshly prepared rice.
This preparation method finds support in peer-reviewed research published in the journal Nutrition and Diabetes in 2022.
The study examined 32 individuals with type 1 diabetes and investigated the effects of cooking long-grain rice, cooling it at 4 degrees Celsius for a full 24 hours, then reheating it before consumption.
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Researchers observed that participants who consumed the cooled and reheated rice demonstrated a notably reduced blood sugar response compared to those eating freshly cooked rice, lending scientific credibility to Park's claims.
For those seeking to maximise the health benefits of this approach, experts recommend combining the prepared rice with additional nutritious components.
Combine rice with protein and fat to balance out the meal
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Pairing the cooled and reheated grain with healthy fats and proteins creates a more balanced meal that is particularly suitable for those managing diabetes or blood sugar concerns.
While the resistant starch method proves effective for both white and brown rice varieties, the addition of complementary foods enhances the overall nutritional profile.
Park herself noted that such modest adjustments accumulate over time, particularly for individuals who consume rice frequently as part of their regular diet.
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