leftover cold white rice: resistant starch vs. net carbs, how to log it?
Added a couple ounces of leftover, cooked, cold white rice to a salad. It all goes to net carbs total. How to account for the resistant carbs that supposedly feed the gut microbiome?
Best Answer
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One article I read said the resistant starch in the rice goes from 0.64 g/100 g to 1.65 g/100 g, compared to fresh rice. So while it's "more than double" and has an impact on glycemic index, it barely moves the needle on the amount of starch you are eating.
The resistant starch goes to fiber, I'm not sure what type. Carbs would go from 27.8 to 26.79 per 100 g. It's something, but not all that much.
I was very disappointed to learn this! https://pubmed.ncbi.nlm.nih.gov/26693746/
Answers
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You might have to create a custom food. Find nutritional data online for cold rice and use that to create "cold rice."
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It doesn't matter for all purpose! Simply use adaptive tdee tracker like macrocodex it will offset the errors in calorie tracking and you'll reach your goal much faster.