Is frozen rice a smarter, healthier option?

Free Malaysia Today

24-05-2025

The key difference between frozen and freshly cooked rice lies in its glycaemic index, which measures how quickly food raises blood sugar levels. (Envato Elements pic)
KUALA LUMPUR : After discovering frozen rice, Nurhanisah Johari revamped her kitchen routine to cook the staple in batches large enough to last for five days.
The online entrepreneur said freezing rice has not only saved time and reduced consumption at mealtimes; it has also helped streamline her family's meal planning.
'I usually cook two pots of brown rice for my husband and two pots of white rice for myself. Once cooled, I portion them into five containers each and store them in the freezer. Each day, we simply take out one container for lunch,' the 31-year-old shared.
She noted that the rice must be fully cooled before being frozen in airtight containers, and these should be stored separately from side dishes or raw ingredients to prevent cross-contamination.
She reheats the rice in a microwave, adding a tablespoon of hot water on medium-high heat, before serving it to her family.
'The texture of the rice after reheating is still good, like freshly cooked rice. So far, we've not encountered any problems,' she added.
Speaking with Bernama, dietician Jazlina Syahrul said the rising trend of consuming frozen rice – particularly among urban dwellers and working individuals – could also prove beneficial for diabetes patients.
She explained that the main difference between frozen and freshly cooked rice lies in the glycaemic index (GI) – which indicates how quickly food raises blood sugar levels – and the starch content.
Jazlina Syahrul.
'Freshly cooked white rice has a moderately high GI. But studies have shown that when rice is cooled – for instance, stored overnight in the fridge – and then reheated, some of its starch transforms into resistant starch,' she said.
'Resistant starch is a type of fibre that is not digested by the small intestine and instead passes into the large intestine, where it undergoes fermentation.
'In simple terms, rice with more resistant starch causes a slower, more controlled increase in blood sugar levels.'
Owing to this, frozen rice can help control blood sugar, making it a suitable option for diabetes patients as a substitute for regular white rice.
Jazlina noted, however, that frozen rice is not a 'magical low-calorie food'. She added: 'If calorie control is the goal, the focus should remain on managing portions and selecting healthier side dishes.
'Still, frozen rice can be a simple way to boost fibre intake and promote satiety.'
Food safety must also be prioritised to prevent food poisoning. According to food policy expert Siti Nurhayati Khairatun, improperly reheated frozen rice poses a risk of food poisoning due to potentially active bacteria.
The primary risk is the growth of 'Bacillus cereus', a bacterium commonly associated with starchy foods. Its spores naturally exist in raw rice and can survive the cooking process.
Siti Nurhayati Khairatun.
'If cooked rice is left at room temperature for more than two hours, these spores can develop into active bacteria, which can then produce toxins that lead to food poisoning,' Siti Nurhayati cautioned.
Freezing, she stressed, does not kill the bacteria or stop the production of toxins once they've been formed.
According to her, several preventive measures can be taken to reduce the risk of food poisoning from frozen rice.
'After cooking, rice should be cooled immediately, divided into small portions to speed up the cooling process. Once cooled, it should at once be stored in airtight containers and frozen to prevent bacterial growth.
'The defrosting process should be done in the refrigerator, not at room temperature. When reheating the rice, it should be stirred to ensure even heating, and the reheated rice should be consumed immediately and not stored or reheated again,' she concluded.