Cooling cooked starch induces retrogradation, which increases resistant starch content and reduces postprandial glucose response.

Study: Influence of resistant starch resulting from the cooling of rice on postprandial glycemia in type 1 diabetes

Cooling cooked rice makes it harder for your body to digest the starch, so your blood sugar doesn't spike as high after eating it. This study showed that people who ate cooled rice had much smaller blood sugar bumps than those who ate hot rice.

Study: The impact of starchy food structure on postprandial glycemic response and appetite: a systematic review with meta-analysis of randomized crossover trials

Cooling down cooked foods like pasta or potatoes makes them harder for your body to digest, which helps keep your blood sugar lower after eating. This study found that foods cooled after cooking did indeed lead to smaller blood sugar spikes.

Study: The Effect of Cooking and Cooling Chickpea Pasta on Resistant Starch Content, Glycemic Response, and Glycemic Index in Healthy Adults

When chickpea pasta is cooked, cooled in the fridge, and then reheated, it turns into a type of starch that your body digests more slowly. This means your blood sugar doesn’t spike as high after eating it, and it’s just as tasty as when it’s hot off the stove.

Study: Does Resistant Starch Formed by Cooling Pasta Decrease the Postprandial Glycemic Response in Type 1 Diabetes? A Randomized Single-Blind Crossover Study

Cooling cooked pasta makes it harder for your body to digest the starch, so your blood sugar doesn't spike as high after eating it. The study proved this works by showing cooled pasta raised blood sugar less than hot pasta.