Dietitian explains: Do you really need to wash rice before cooking?
Many of us automatically wash rice before it goes into the pot, but is this action really necessary from a health perspective? In a recently published post, dietitian Yarden Ovadia explains what washing can actually remove, why it almost does not solve the problem of arsenic, and what can still be done to reduce exposure to it.
Rice is one of the most popular and basic foods in the world, and almost every cook has their own habits when it comes to preparing it. Some wash it once, others continue until the rinse water becomes clear, and some skip this step entirely. But beyond the question of texture and taste, is there a health reason to wash rice? According to Yarden Ovadia, a clinical dietitian, fitness trainer, and nutrition researcher, it is important to distinguish between two different issues: what is on the surface of the rice grains, and what is inside them.
Washing can remove dust, dirt, free starch, and particles that accumulated during production, packaging, and transportation, Ovadia clarifies. Regarding arsenic — a chemical element found naturally in soil and water, he explains that rice tends to absorb it in relatively high amounts compared to other grains. The concern is mainly about inorganic arsenic, which high or prolonged exposure to can be harmful to health.
In fact, rice absorbs arsenic from the soil and irrigation water with higher efficiency than other crops. Inorganic arsenic is considered its more harmful form, and prolonged exposure to high levels of it has been linked to health damage and an increased risk of various diseases. However, Ovadia emphasizes that this does not mean one should stop eating rice, but rather that it is worth maintaining a varied diet and not relying solely on it as the only source of carbohydrates.
So does washing remove the arsenic?
Not really. It is important to distinguish between washing and the method of cooking, Ovadia explains. Washing helps mainly in removing substances found on the surface of the rice, but most of the arsenic is not on the surface of the grain but inside it. Therefore, passing the rice several times under tap water is not expected to significantly reduce the amount of arsenic it contains.
Even according to the US Food and Drug Administration (FDA), washing rice before cooking has only a minimal effect on the amount of arsenic in the finished dish. Moreover, prolonged washing may remove some of the vitamins and minerals added to enriched rice.
The effective way to reduce the amount of arsenic, according to Ovadia, is to cook the rice in a large amount of water (similar to pasta), and after it is ready, drain the remaining water. According to the FDA, cooking in six to ten cups of water for every cup of rice and draining it at the end of the process may reduce the amount of inorganic arsenic by 40% to 60%, depending on the type of rice. The disadvantage is that the method may also reduce some of the nutritional values, including iron and B-group vitamins.
Bottom line — should you wash rice?
It is definitely desirable, mainly to remove dust, free starch, and particles found on its surface. Sometimes, the action helps to achieve a culinary result that is more suitable for personal taste. However, one should not rely on washing as a central means for reducing arsenic.
Bottom line, there is no reason to panic or give up on rice. You can continue to enjoy it as part of a balanced menu, diversify occasionally with other grains and carbohydrate sources, and to reduce the amount of arsenic — cook it in a large amount of water and drain it at the end.
