WASHING AND SOAKING RICE
Why this Matters
In rice-eating cultures across Asia, the Middle East, and beyond, washing rice isn't considered optional—it's simply how rice is prepared. If you grew up in a household where rice was a staple, you likely learned to wash rice as automatically as you learned to boil water. It's a traditional practice with very good reasons behind it.
Why Wash Rice?
1. Removes excess surface starch Rice grains are coated in loose starch from the milling process. When you cook unwashed rice, this surface starch dissolves and creates a gluey, gummy texture. Washing removes this excess starch, leaving you with distinct, fluffy grains.
2. Reduces arsenic levels Rice naturally absorbs arsenic from soil and water during growing. Washing rice can remove some surface arsenic, and when combined with soaking and discarding the soaking water, studies show you can reduce arsenic levels by up to 80%. This is particularly important if you eat rice regularly or are cooking for young children.
3. Removes debris and processing residue Some rice is coated with talc or glucose powder as a preservative. Washing removes these coatings along with any dust or debris from processing and packaging.
4. Improves flavour That dusty, starchy coating can change the flavour. Clean rice tastes cleaner and more pure.
5. Better final texture Washed rice cooks more evenly because water can penetrate the grains uniformly, rather than being blocked by that starchy coating.
How to Wash Rice
- Measure your rice into a large bowl—you need room for the rice to move around.
- Cover with cold water and swirl the rice gently with your hand. The water will turn cloudy and milky—this is the starch coming off. You can keep this rice water and ferment it for your compost or to make
- Drain by carefully pouring off the cloudy water (or use a fine-mesh strainer).
- Repeat this process 3-5 times until the water runs relatively clear. You don't need it to be crystal clear—just much clearer than the first rinse. Me? I aim for crystal clear.
- Gentle handling - Rub the rice gently between your palms during washing, but not too vigorously or you'll break the grains. (great for your skin actually!)
The strainer method: Place rice in a fine-mesh strainer and run cold water over it while gently stirring with your hand. Continue until the water running through looks clear rather than milky.
How clear is clear enough? The water doesn't need to be perfectly transparent—just significantly clearer than when you started. After 3-5 rinses, you're good to go.
Why Soak Rice?
Soaking is optional but highly recommended, especially for brown rice and basmati. Here's what it does:
1. Improves texture Soaking allows the grains to absorb water before cooking, which means they cook more evenly throughout. You'll get fewer undercooked centers and overcooked exteriors.
2. Reduces cooking time Pre-hydrated rice cooks faster—white rice saves about 5 minutes, brown rice can save 10-15 minutes.
3. Enhances digestibility Soaking begins to break down phytic acid and other antinutrients, making the rice easier to digest and its minerals more bioavailable.
4. Further reduces arsenic The arsenic that's been loosened through washing continues to leach into the soaking water. When you discard this water, you remove even more arsenic.
5. Better flavour and aroma Particularly with aromatic varieties like basmati and jasmine, soaking allows the grains to fully express their fragrance.
How to Soak Rice
The basic method:
- After washing thoroughly, cover the rice with fresh cold water in a bowl.
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Soak for:
- White rice: 20-30 minutes minimum, up to 2 hours
- Brown rice: 4-8 hours (or overnight)
- Basmati: 30 minutes to 1 hour
- Drain completely and discard the soaking water (this is important for arsenic reduction).
- Adjust your cooking water - Soaked rice needs slightly less water to cook than unsoaked rice (see Cooking Rice for ratios).
About Arsenic in Rice
What you should know: Rice absorbs arsenic more readily than other grains because it's grown in flooded conditions. While the levels in any single serving are small, regular rice consumption (especially for babies, children, and pregnant women) means it's worth taking simple precautions.
Simple steps to reduce arsenic:
- Always wash rice thoroughly (3-5 rinses minimum)
- Soak rice and discard the soaking water
- Cook rice in extra water (6 cups water to 1 cup rice) and drain excess when done—this is the "pasta method" and removes the most arsenic, though you'll lose some nutrients too (see Cooking Rice)
- Vary your grains—eat quinoa, millet, buckwheat, and other grains alongside rice
- White rice has less arsenic than brown rice (the arsenic concentrates in the bran)
- Basmati rice from California, India, or Pakistan tends to have lower arsenic levels than rice from some other regions
Don't panic, but do be informed: Rice is still a nutritious staple enjoyed by billions. These simple washing and soaking steps, practiced traditionally for centuries, happen to also reduce modern concerns about arsenic.
Cultural Context: This Isn't New
Rice washing isn't a Western wellness trend—it's how rice has been prepared in Japan, Korea, China, India, Thailand, Iran, and countless other cultures for generations. The practice predates any knowledge of arsenic; people simply knew that washed rice tasted better and had better texture.
When my Japanese host family in Gunma taught me to make rice in 1992, washing it wasn't even discussed—it was as fundamental as turning on the rice cooker. Your grandmother likely washed rice if she grew up eating it. This is simply good rice cookery, passed down through practice.
When You Can Skip These Steps
Skip washing for:
- Risotto rice (you want that starch for creaminess!)
- Rice pudding (same reason)
- Some specialty rice that's labeled "pre-washed"
- Paella rice
Skip soaking for:
- When you're short on time (washing alone makes a big difference)
- Quick-cooking white rice varieties
- Fried rice using day-old rice (it's already cooked!)
The Quick Version
Minimum effort, maximum impact:
- Rinse rice 3-4 times until water is clearer
- Soak for 20-30 minutes while you prep other ingredients
- Drain well before cooking (discard the soaking water)
- Reduce cooking water slightly (about 2 tablespoons per cup of rice)
Extra credit: Soak longer (1-2 hours for white rice, 4+ hours for brown rice) for maximum digestibility, texture benefits, and arsenic reduction.
Rice Cooking Ratios After Soaking
Once you've washed and soaked your rice, use these approximate water ratios:
- White short/medium grain: 1 cup rice to 1 cup water
- White long grain (basmati/jasmine): 1 cup rice to 1¼ cups water
- Brown rice: 1 cup rice to 1¾ cups water
Remember: your specific rice variety, pot type, and altitude can affect these ratios, so adjust as you learn your preferences.
Does Soaking "Activate" Rice?
Yes, though the effects are more pronounced with brown rice and longer soaking times. When you soak grains (including rice), you're initiating the germination process:
- Enzyme activation: Soaking activates enzymes that begin breaking down complex starches, proteins, and phytic acid
- Phytic acid reduction: This "anti-nutrient" binds to minerals and can block absorption. Soaking reduces phytic acid by 30-50%, making minerals like iron, zinc, and magnesium more bioavailable
- Improved digestibility: The partial breakdown of starches and proteins makes rice easier on your digestive system
- Brown rice benefits most: Because brown rice still has its bran layer intact, it contains more phytic acid and benefits more dramatically from soaking. Some people soak brown rice for 12-24 hours for maximum effect
The fermentation connection: If you're already working with fermented foods, you understand this principle—soaking is the first step toward fermentation. Some traditional preparations even ferment rice for several days (like for dosa batter or amazake), but a simple soak gives you many of the benefits with minimal effort.
The Bottom Line
Washing and soaking rice isn't fussy or complicated—it's simply how rice is meant to be prepared. These practices improve texture, flavour, and digestibility while reducing arsenic exposure. It takes just a few extra minutes and transforms rice from acceptable to excellent.
Plus, if you're already taking the time to make fermented foods and cultivate your gut health, it makes sense to prepare your rice in a way that supports digestion and reduces exposure to environmental contaminants.
See also: Cooking Rice | On Brown Rice
