Rice is one of the biggest staple foods in the world, providing for roughly 20% of the entire world’s dietary energy needs. Whether or not to wash rice is a hot topic with strong opinions on both sides. Some argue it’s an unnecessary, time-consuming step while others believe it is vital to the quality of the final product once cooked.
Eating rice that has not been washed before cooking does not necessarily have any immediate adverse effects, but there are risk factors to be aware of such as contamination from chemical pesticides, heavy metals, industrial byproducts, and other toxins. Whether or not washing rice is strictly necessary depends on where it was grown, and how it has been processed.
For example, rinsing prewashed and enriched rice may wash away essential vitamins and minerals introduced to increase nutritional value, but not washing other types of rice may increase your risk of exposure to certain pollutants and other undesirable substances the grains may have been exposed to.
Why Do You Wash Rice?
Many who wash their rice before cooking consistently don’t even know why they are doing it, only that they were taught to. The most commonly given explanation is that washing rice before cooking can affect the texture and appearance of the finished product. But there are more serious and less cosmetic reasons as well.
Here are three reasons to wash your rice:
Remove Excess Starch
Rice is usually shipped and stored dried in bags. Whenever these bags are moved or handled the rice grains rub up against each other, causing some to disintegrate. These become loose starch that coats the other grains of rice.
If this extra starch is not removed, the cooked rice can become gummy or gluey. Rice that is cooked after this starch is washed away is fluffier, the individual grains have more definition, and many feel it has a fresher, cleaner overall taste. Some sources suggest this helps the cooked rice last longer before spoiling.
Remove Impurities
Rice goes on a long journey of processing and distribution before it’s ready to be consumed. In the course of all this, the rice can be exposed to all sorts of dirt, dust, rocks, and bugs. A quick rinse and look over your rice before cooking is a great way to avoid an unpleasant surprise that could ruin your meal.
Reduce Exposure to Heavy Metals and Additives
Rice production and distribution can include mixing rice with talc to prevent moisture from causing mold and ruining the rice. For most rice processed domestically in the U.S. this is not the case, but talc is still introduced in the process of removing the bran from brown rice to make white rice (also known as polished rice, or milled rice).
While the risks of talc are debated, it is known to possibly contain asbestos. The Federal Drug Administration in the U.S. claims that cosmetic grade talc is asbestos free, but there doesn’t seem to be any sign of such rigorous standards for the talc used in rice polishing.
Another risk factor is heavy metal contamination. Water-soluble arsenic, lead, and cadmium gets into rice plants via polluted groundwater that floods rice paddies. Research conducted in China suggested industrial wastewater is a significant contributor to this issue.
Rice grown in U.S. states like Arkansas, Louisiana, Missouri, and Texas on land that once produced cotton was found to have higher levels of arsenic than many other places in the world. This is possibly linked to past use of arsenic-based pesticides on cotton fields. Rice grown in these states makes up 76% of the rice consumed in the U.S.
Consumed in large enough quantities, these contaminants can pose a significant threat to health and safety. Washing rice was found by a 2018 study to significantly reduce the concentration of these pollutants.
How to Clean Rice Before Cooking
There are several methods to clean and prepare rice for cooking. To clear up any confusion let’s differentiate between rinsing rice, washing rice, and soaking rice.
Rinsing
This usually refers to running rice grains under cool running water to quickly send any dust, unwanted additives, or impurities down the drain.
An easy way to do this is to place the rice in a fine mesh colander or strainer and hold it under the faucet until the water running out from under the rice is clear.
Another method if you don’t have a strainer is to put your rice in a large bowl, add at least enough water to cover the rice, and swirl the rice around with your hand or a utensil. Pour the water away and repeat until the discarded water pours away clear.
Washing
The process of washing rice is similar to rinsing, just more involved.
Place your rice in a large bowl, add enough water so that it stands about finger length above the rice. Use your hand to massage the rice grains thoroughly for a minute or two. Pour away the cloudy water and repeat between three and five times.
Soaking
Soaking rice is even more effective than washing it as far as reducing exposure to toxins. Plus, soaking rice kick-starts the re-hydration process of the grains, shortening cook time overall. Different types of rice require different soaking times. Short grain rice like arborio should not be soaked.
After the rice has been washed, add more than enough water to cover the grains. Keep in mind the goal is that the rice will absorb the water. Make sure you put enough water that the rice will remain submerged, otherwise it will not soak properly.
Cover the bowl and leave it at room temperature for anywhere from fifteen minutes to twelve hours depending on the type of rice.
Does Washing or Soaking Rice Remove Nutrients?
For most types of rice, washing or soaking does not remove any nutrients other than excess starches. Even if it did wash away a small amount of usable nutrients, it would probably be worth it to discard any dangerous contaminants.
The exception is enriched or fortified rice. White rice is such an indispensable food source for many parts of the world, but removing the bran from brown rice to make white rice does remove a portion of the natural nutrients contained in less processed forms of rice. Concerns about this led producers to begin adding nutrients like iron, folic acid, and vitamin A back to the white rice after processing.
These nutrients can be added back to the rice in the form of a powder mixed in with the final product or a spray that is applied to the rice grains during processing. The nutrient powder can be washed away much more easily than the spray, which is designed to be water-insoluble. The rice is washed before the enriching process. Be sure to check the packaging on your rice to learn whether or not it has been prewashed.
Which Types of Rice Should You Wash?
Given the risk factors associated with heavy metal contamination, many believe you should always wash your rice. Many Americans tend not to do so, as much of the rice they eat is prewashed and enriched.
There is debate online about when washing rice may be inappropriate. The only rice that was consistently recommended not to be washed before cooking was arborio rice. Risotto, the dish it is used to make, requires every bit of the high starch content that variety is known for to achieve its iconic creamy texture.
Other than that, washing is consistently recommended for all types of rice to improve texture, flavor, safety, and overall quality of your meal.