Did you think you had to ban bread, pasta and rice to succeed in your weight loss? Long accused of making the scales go up and preventing you from becoming leaner, these starchy foods are making a comeback. New studies reveal how to intelligently reintegrate them into your diet to burn calories without frustration and finally achieve your slimming goals.
The problem with white bread and classic rice during a diet is their impact on blood sugar and their simple carbohydrate content: they are digested too quickly, which encourages snacking and slows down weight loss. However, it is possible to continue to eat it while monitoring your figure. Thanks to a specific cooking technique, you can modify the nutritional profile of these foods on your body, boost fat loss and avoid overeating which ruins your efforts to lose weight.
Understanding what’s going on inside your body is crucial to successful weight loss. When you eat sugar, your body immediately converts it into glucose, its main source of energy. This is where everything comes into play for your figure: the pancreas releases insulin, the key storage hormone.
As long as insulin remains high, the body blocks access to fat and stores excess sugar. To lose weight, the main thing is not only to eat less, but to control these hormonal peaks. Fortunately, a scientific preparation tip allows you to achieve this without banning starchy foods.
This is demotion. As it cools after cooking, the starch changes structure and becomes “resistant”. More difficult to digest, it nourishes the microbiota, prolongs satiety and smoothes blood sugar levels. Cooled bread, rice or pasta are thus enriched with resistant starch, which can reduce their glycemic impact by almost 30%.
These effects are also of interest to research on weight. A 2024 study published in Nature Metabolism observed that regular intake of resistant starch over several weeks was associated with greater weight loss, as well as lower inflammation and insulin resistance. To take advantage of it, the method is simple: freeze your bread and put it in the toaster, or let your starchy foods (pasta, rice, potatoes) cool in the fridge before eating them, even reheated.
In short, it is not a question of depriving yourself of everything, but simply of showing a little patience: by letting your dishes rest, you transform an enemy of your diet into a health ally.
