Changing how foods like rice and noodles are made—using different ingredients or cooking methods—might help slow down how fast they raise your blood sugar, which could lower the risk of type 2 diabetes for people who eat a lot of these foods.

What we've found so far is limited, but the evidence we've reviewed suggests that changing how rice and noodles are made—such as by using different ingredients or cooking methods—might affect how quickly they raise blood sugar [1]. This could be relevant for people who eat these foods often and are concerned about long-term blood sugar control. Our analysis of the available research shows that modifying the way these foods are processed or prepared may slow down the rise in blood sugar after meals [1]. Since rapid spikes in blood sugar are linked to a higher risk of type 2 diabetes over time, this kind of change could potentially play a role in reducing that risk. However, we only have one supporting assertion to base this on, and no studies refuting the idea. That means our current understanding is very preliminary. We don’t yet know which specific changes—like adjusting ingredients, cooking at different temperatures, or cooling and reheating—make the biggest difference. We also don’t have enough evidence to say how strong the effect is, or whether it leads to meaningful health benefits over time. Because the evidence is so limited, we can’t draw firm conclusions. But what we’ve seen so far leans toward the idea that how rice and noodles are made might influence their impact on blood sugar. Practical takeaway: If you eat rice or noodles regularly, experimenting with cooking or cooling methods might help moderate your blood sugar response—but don’t rely on this alone for diabetes prevention. Keep an eye out as more research emerges.