6 Food Hacks That Work — And the Science Behind Them

Can refrigerating leftover pasta really make it healthier?

Social media is full of health claims promising quick, easy solutions. Anything that sounds too good to be true usually is. There are, however, a few easy and surprising food hacks from a UHealth dietitian that are backed by science.

It turns out that incorporating a few simple steps into your meals can improve their nutritional impact, as well as your overall well-being. Evelyn Victoria, R.D.N., a clinical dietitian nutritionist specializing in cardiovascular health at the University of Miami Health System, offers six science-backed tips to make meals easier and even healthier.

1. Eat leftovers (Yes, really!)

• The Hack: Cool cooked rice, potatoes or pasta in the fridge overnight before eating or reheating.
• Why It Works: The cooling process transforms the starch structure into resistant starch, a form of healthy fiber. 
• What It Does: It supports gut health, reduces how much the food raises your blood sugar and improves insulin sensitivity.

Eating leftover pasta for health benefits might sound like a myth, but the science behind this hack is pretty fascinating. Cooling or refrigerating carbs like beans, legumes, rice, or potatoes breaks down their chemical composition to create new resistant starch bonds. “After refrigeration, your body won’t absorb the carbohydrate the same way it would from freshly made rice,” Victoria says. “It improves the glycemic load and your insulin response.”

The benefit of eating resistant starches is that they become a type of fiber when cooled or refrigerated. Fiber is undigestible to humans, but it feeds all the healthy microflora in your gut, helps maintain regular bowel movements and is associated with a reduced risk of cancer. Plus, they’re heart-healthy.

“From a cardiovascular standpoint, diets high in fiber help improve blood pressure, reduce triglyceride levels, and reduce the risk of cardiovascular disease,” she says.

Translation? Without a higher glycemic load and insulin spike, your body won’t be as likely to store those carbs as fat, which is a major win if you’re watching your weight. 

2. Grind seeds

• The Hack: Use ground flaxseeds or chia seeds instead of whole.
• Why It Works: Grinding seeds breaks their shell, making nutrients like omega-3 fatty acids and lignans more available to your body.
• What It Does: Improves nutrient absorption, supports better heart health and increases fiber intake.

Throwing flaxseeds in your smoothie or mixing up a quick chia seed pudding are great strategies for healthy eating, but to amp up the nutritional benefits, Victoria recommends using ground seeds. You can buy them ground or do it at home. Storing them whole and grinding them before use helps preserve the most fatty acids inside. Alternatively, you can preserve the most health benefits by storing ground seeds in the freezer.

“We lack the enzymes to fully digest whole seeds, so grinding helps with nutrient absorption,” she explains.

As just one example, grinding flaxseed helps your body absorb one of its most beneficial nutrients, the healthy Omega-3s locked inside.

3. Wait to use freshly crushed garlic

• The Hack: Let garlic sit for 10 minutes after crushing before cooking.
• Why It Works: Crushing garlic triggers an enzyme reaction that forms allicin, a healthy compound that can help protect the heart.
• What It Does: It supports your heart health, immune defense, and has anti-inflammatory effects.

Crushing garlic a few minutes before adding it to your food can boost its anti-cancer and heart-protective properties. That’s because crushing garlic ruptures cells, triggering an enzyme reaction that forms allicin –– an anti-inflammatory compound associated with health benefits such as reduced blood pressure and cholesterol levels.

“Garlic tastes amazing and is a healthy way to reduce the need for sodium,” says Victoria. “Whether fresh or powdered, both forms help flavor food and can reduce our reliance on salt, which is important for heart health.”

After crushing your fresh garlic cloves, let them sit for around 10 minutes, if possible, to help maximize allicin formation before cooking with heat, which can destroy the enzymes. And if you don’t have fresh garlic, don’t worry — allicin also forms when dried garlic powder gets wet. 

4. Eat from the freezer

• The Hack: Buy frozen vegetables instead of produce that traveled far and sat on shelves.
• Why It Works: Frozen vegetables are flash-frozen at peak ripeness, which means they can contain more nutrients than “fresh” produce that travels and sits around.
• What It Does: This provides a higher level of vitamins and minerals, saves money, and offers convenience and a longer shelf life.

Farm-to-table offers the best taste, but it’s not always practical. Frozen vegetables and fruit are easy to find and keep, and it’s often healthier than store produce that travels far to reach your grocery store. This is because nutrients start to readily degrade after a fruit or vegetable is harvested.

In contrast, frozen vegetables are often picked at their peak ripeness, preserving nutrients. “Frozen veggies last longer and reduce food waste. Just make sure the label lists only the vegetable with no added salt, sugar or fat,” says Victoria.

5. Soak your beans

• The Hack: Soak dry beans overnight and discard the soaking water before cooking.
• Why It Works: Soaking reduces oligosaccharides, the fibers that cause gas and bloating.
• What It Does: Improves digestion, reduces bloating and enhances mineral absorption.

Beans are full of soluble and insoluble fiber. They provide many health benefits like reduced inflammation, better gut microflora, and even a reduced risk of obesity. Victoria recommends eating them any way you can — canned or dry. “Canned beans, especially low-sodium ones, are super convenient. As a dietitian, I recommend whatever gets you eating more beans,” she says.

To save money, you can use dry beans. Soak dry beans overnight and discard the water before cooking them. This will help you digest them better and reduce bloating, says Victoria.

6. Combine carbs with foods that keep you full longer

• The Hack: Pair carbs with a protein or a fat
• Why It Works: Pairing carbs with protein and fat slows digestion, which prevents rapid blood sugar spikes and promotes fullness.
• What It Does: Provides more stable energy and satiety, reduces cravings, and lessens mindless snacking.

Part of eating for longevity and enjoying life means eating the foods you want, but there’s a healthy way to do that, says Victoria. Pairing a carb you enjoy with a protein or a healthy fat makes for a healthier meal or snack.

Some suggestions include:

• A banana with nut butter
• Greek yogurt with almonds and a drizzle of honey
• Cottage cheese and fruit
• Chia seed pudding and frozen raspberries
• Tuna salad on a rice cracker

Not only does the combination approach help ensure you get to eat the foods you love, but it boosts the food’s nutritional benefits and helps keep you satisfied.

“I encourage patients to focus on foods that keep you full longer — protein, fiber and healthy fats. These digest more slowly and avoid sugar spikes and crashes,” says Victoria. 

Written by Wendy Margolin, a contributor for UHealth.

Tags: •, Evelyn Victoria, Gut microbiome improvement, Healthy eating tips, heart healthy food, nutrition care in Miami, Resistant starch benefits