Benefits of Washing Rice Before Cooking for Body Health

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Benefits of Washing Rice Before Cooking for Body Health

"Before processing the rice, the question arises whether it is better to cook it immediately or to wash it first."

The discussion about the need to wash rice before cooking is currently emerging on various social media platforms. The rice washing process is considered to produce softer rice and can help reduce unwanted contaminants in the rice. However, washing or soaking rice also has the potential to reduce a number of fibers and essential nutrients contained in it.

The experts' views on whether washing rice before cooking is healthier or unnecessary. This information is taken from a source quoted by Health.com on (01/04).

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"Washing Rice can Improve Safety and Provide Benefits in Cooking"

"Cleaning rice before cooking helps reduce the starch content on its surface, resulting in a more chewy texture when cooked," said Kaitlin Sass, a culinary scientist and senior research and development manager at Lundberg Family Farms rice company.

By reducing the starch on the surface of rice before cooking, the rice grains will not stick to each other, making the dish more separate. Sass also highlights that washing rice can help remove unwanted foreign substances, such as dirt that may be carried from agricultural fields, such as soil or small pebbles.

Besides these benefits, washing rice also has the potential to reduce microplastic contamination that may come from rice packaging. Recent research published in the Journal of Hazardous Materials in 2021 shows that cleaning rice before cooking can reduce plastic contamination by 20-40%.

The limited evidence suggests that cleaning commercially sold rice may help reduce its arsenic content. Arsenic, which naturally occurs in soil and water, is considered harmful to health. To reduce the arsenic levels in red or white rice, the technique of partially cooking can be tried. The method is to add rice to boiling water for five minutes, then discard the water before continuing the cooking process.

"Although washing rice can reduce arsenic, the supporting evidence is not yet strong, and the decrease levels can vary," said Taylor Janulewicz, a private nutrition expert based in Arizona."

"Loss of Washing Rice"

"Although washing rice can improve its texture and remove unwanted substances, it is best to avoid soaking rice for too long, according to Sass. 'Soaking or washing rice for a long time before cooking can reduce some of its nutrients,' she said."

Although washing rice can remove topical starch, it can also reduce a number of beneficial fibers called resistant starch that play a role in intestinal health and blood sugar regulation. Ironically, this resistant starch can increase if the rice is stored in the refrigerator. However, washing rice can also reduce water-soluble nutrients such as iron and B vitamins, including folate, niacin, and thiamine, she added. In fact, cooking rice with excessive water, which is used to reduce arsenic content, can reduce nutrient levels by 50-70%.

"Healthy Habits in Cooking Rice"

When we decide not to clean the rice before cooking, there are other things that need to be considered to ensure that the resulting rice remains healthy and delicious. To avoid exposure to arsenic, it is recommended to reduce excessive consumption of rice, whether it has been washed or not.

The excessive consumption of rice, especially in babies and children, can pose risks because their bodies are more vulnerable to arsenic. In addition, the level of arsenic can be minimized by choosing rice varieties that have lower arsenic content.

According to the 2014 consumer report, white basmati rice grown in California, India, or Pakistan, as well as sushi rice from the US, are considered safer options. To enhance the nutritional value of rice dishes, sometimes we can choose red rice made from whole grain. Meanwhile, to reduce arsenic exposure, red rice has higher fiber and protein content than white rice, making it a healthier alternative.

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