Natural rice grains are coated with a thin layer of starch, a byproduct of the milling process, which is the primary reason cooked rice grains tend to stick together. Mark McShane, a food safety expert from the UK Food Hygiene Certificate organization, explains that this starch layer detaches during cooking. Rinsing rice washes away this excess starch, resulting in grains that cook more evenly, feel lighter, and are fluffier after preparation.

Doctor Christine Bergman, a professor of food science and nutrition at the University of Nevada, US, states that rinsing rice does not alter the internal structure of the grain; it only removes the thin outer layer. Nevertheless, this small change creates a noticeable difference in texture, making the rice less sticky and fluffier.

Illustration: Yuuji

Does rinsing rice remove nutrients?

The impact on nutrient loss varies by rice type. Doctor Bergman notes that some white rice varieties are fortified with B vitamins and iron after milling. Brown rice and most imported rice do not undergo this fortification, so rinsing has less impact on their nutrient content.

However, McShane suggests that nutrient loss is generally insignificant if rice is rinsed lightly for a short duration. "Very few vitamins and minerals are lost, unless you soak the rice for too long or rinse it too many times", he says. "White rice is more prone to nutrient loss than brown rice because brown rice retains its natural, nutrient-rich bran layer."

On the other hand, rinsing rice offers another health benefit. Numerous studies indicate that this step can significantly reduce the amount of naturally occurring arsenic accumulated in rice grains.

Essential rice cooking guidelines

Experts recommend rinsing rice when preparing white rice, sushi rice, or long-grain varieties like Jasmine and Basmati. Conversely, avoid rinsing when dishes require the starch for thickness. To minimize nutrient loss, do not soak rice for too long or rinse it excessively.

If uncertain about the process, simply place the rice under cold running water, stir gently, and rinse until the water is almost clear. This simple step takes less than one minute but can make a notable difference between clumpy rice and perfectly fluffy, more delicious cooked rice.

By Nhat Minh (via Good Housekeeping)