“The more we understand about food and cooking, the more pleasure we can get from them.”
— Harold McGee
Introduction
If you’ve ever watched someone cook in Japan, China, Korea or much of South-East Asia, you’ve probably noticed one simple step that almost always happens before the rice goes anywhere near the pan.
They wash it.
Once.
Twice.
Three times.
Sometimes even until the water runs almost clear.
In many Spanish kitchens, however, we tend to do the exact opposite. We open the packet, measure out the rice and put it straight into the saucepan.
For a long time, I simply assumed these were different ways of cooking.
Then I began to wonder whether there was actually a reason behind such an everyday habit.
Does washing rice improve its flavour?
Does it make it healthier?
Can it remove the arsenic we hear so much about?
And what about brown rice? Is it really better than white rice?
While researching this article, I realised that behind what seems like a very simple question lies a surprisingly fascinating story.
And, as so often happens in the kitchen, I discovered that some long-standing traditions have a very interesting scientific explanation.
What Actually Happens When We Wash Rice?
As soon as rice is rinsed under running water, the water quickly becomes cloudy and white.
It’s easy to assume we’re washing away dirt or even chemicals, but what we’re actually seeing is mostly surface starch.
During processing and transport, the grains rub against one another, releasing some of the starch that coats their surface. Washing removes this loose starch before cooking.
So, what difference does that make?
Mainly, it affects the texture.
Removing some of the surface starch allows the grains to remain more separate once cooked.
That’s why washing is standard practice in many Asian cuisines, particularly when preparing varieties such as basmati or jasmine rice.
On the other hand, dishes like Italian risotto deliberately rely on that surface starch to create their characteristic creamy texture.
And if we think of a traditional Spanish paella, many Valencian cooks would tell you they’ve never washed the rice before cooking it.
The truth is that none of these methods is right or wrong.
They’re simply designed to achieve different results.
More often than not, a culinary tradition reflects the texture people want to achieve rather than a question of nutrition.
Does Washing Rice Remove Arsenic?
This is probably the question that has attracted the most attention in recent years.
Rice is one of the foods that can naturally contain higher levels of inorganic arsenic, a substance found naturally in soil and water in many parts of the world.
That doesn’t mean rice is unsafe.
It simply reflects the way it’s grown. Because rice is usually cultivated in flooded fields, the plant absorbs more arsenic than many other cereals.
The good news is that there are simple ways to reduce our exposure.
The less effective one is washing the rice.
Research shows that rinsing can remove a small amount of arsenic from the surface of the grains, but most of the arsenic is already inside the grain itself.
In other words, washing helps a little, but it doesn’t make a dramatic difference.
So what actually works?
Current scientific evidence points towards a different cooking method.
The Cooking Method That Reduces Arsenic Most Effectively
If your goal is to reduce arsenic as much as possible, the most effective approach isn’t washing the rice—it’s changing the way you cook it.
Studies carried out by organisations such as the European Food Safety Authority (EFSA) and the U.S. Food and Drug Administration (FDA) show that cooking rice in plenty of water—rather like cooking pasta—and draining the excess water afterwards can significantly reduce the amount of arsenic remaining in the cooked rice.
This method generally uses six to ten parts water for every one part rice.
Once the rice is cooked, the remaining water is simply discarded.
It’s true that this method may also lead to the loss of a small amount of water-soluble vitamins. However, when the aim is to reduce arsenic exposure, the benefits generally outweigh this minor loss, particularly for people who eat rice regularly.
As is so often the case in nutrition, there isn’t one single “correct” way to cook.
It depends on what you’re trying to achieve.
If you’re making a traditional paella, you’ll probably cook your rice one way.
If you eat rice every day and want to reduce your arsenic intake as much as possible, cooking it in plenty of water may be the better option.
And both approaches can make perfect sense.
White Rice or Brown Rice: Which One Should We Choose?
If you’ve ever looked into nutrition, you’ve probably come across the idea that brown rice is healthier than white rice.
And, to some extent, that’s true.
The difference between the two doesn’t lie in the plant they come from, but in how they’re processed.
Brown rice retains all three parts of the grain: the bran, the germ and the endosperm.
White rice, on the other hand, has the bran and germ removed during milling, leaving mainly the endosperm, which is the starch-rich part of the grain.
As a result, brown rice naturally contains higher amounts of several nutrients, including:
- Fibre, which supports digestive health and helps keep us feeling fuller for longer.
- Magnesium, important for muscle function and the nervous system.
- Manganese, which plays a role in many metabolic processes.
- B vitamins, involved in releasing energy from food.
- Naturally occurring antioxidant compounds found in the outer layers of the grain.
From a nutritional point of view, brown rice certainly has some advantages over white rice.
However, there’s an important detail that’s discussed far less often.
The Downside of Brown Rice That Few People Talk About
Precisely because brown rice retains its outer layers, it also contains higher levels of inorganic arsenic.
Arsenic tends to accumulate in the bran — the very same layer that provides much of the fibre, vitamins and minerals.
That doesn’t mean we should stop eating brown rice.
It simply means it’s worth understanding this aspect so we can make informed choices.
If your diet is varied and rice isn’t the main staple you eat every day, there’s no reason to avoid it.
In fact, alternating rice with other grains such as quinoa, buckwheat, oats, barley or millet is a simple way to increase dietary variety while reducing repeated exposure to the same food.
When it comes to nutrition, variety is often one of our greatest allies.
How to Cook Brown Rice to Make the Most of Its Nutrients
One of the things that surprised me most while researching this article was discovering that cooking brown rice exactly like white rice isn’t necessarily the best approach.
A few small steps can make a real difference.
1. Wash It Before Cooking
Although rinsing doesn’t remove most of the arsenic, it does wash away surface starch and small amounts of impurities.
It also helps improve the final texture of the cooked rice.
There’s no need to rinse it for several minutes.
Two or three rinses are usually enough.
2. Soak It Overnight
This step isn’t essential, but it is highly recommended.
Soaking brown rice for around 8 to 12 hours hydrates the grain and may help reduce part of its phytic acid content, a naturally occurring compound found in many grains and legumes.
Phytic acid isn’t something to fear. In fact, it also has antioxidant properties.
However, when consumed regularly in large amounts, it can reduce the absorption of certain minerals such as iron, zinc and magnesium.
Soaking helps reduce this effect to some extent and also shortens the cooking time.
It’s one of those traditional kitchen practices that we now know also has a scientific explanation.
3. Cook It in Plenty of Water
If rice is a regular part of your diet, cooking it in plenty of water and draining it afterwards remains the most effective way to reduce part of the arsenic naturally present in the grain.
This approach is particularly useful when cooking brown rice.
4. Let It Cool… Even If You Plan to Eat It Hot the Next Day
This is where we come across one of the most fascinating facts.
As cooked rice cools, part of its starch changes structure and becomes what is known as resistant starch.
Unlike regular starch, resistant starch isn’t fully digested in the small intestine. Instead, it reaches the colon, where it acts as food for some of the beneficial bacteria that make up our gut microbiota.
In other words, it behaves in a similar way to dietary fibre.
Even more interestingly, if you gently reheat the rice the following day, much of that resistant starch remains.
So that leftover rice can still retain this nutritional benefit.
There is, however, one important detail we shouldn’t overlook if we want to do this safely.
And it’s precisely the point that has given rise to another of the biggest myths surrounding rice:
Is reheating rice actually dangerous?
Is Reheating Rice Dangerous?
This is another piece of advice that many of us have heard at some point.
“You should never reheat rice.”
I remember the first time I heard it, I was genuinely surprised. If that were true, why did so many people save leftover rice for the next day?
As it turns out, the explanation is a little more nuanced.
The problem isn’t reheating rice.
The problem is how it has been stored before it’s reheated.
Raw rice can naturally contain spores of a bacterium called Bacillus cereus. These spores are commonly found in soil and can survive the cooking process. On their own, however, they don’t usually pose a problem.
The risk arises when cooked rice is left at room temperature for too long.
Under these conditions, the spores can germinate into active bacteria and produce toxins that, in some cases, cannot be destroyed by reheating the rice.
So the important thing isn’t to avoid reheating.
The important thing is to store cooked rice safely from the very beginning.
How to Cool Rice (and Other Cooked Dishes) Safely
This was actually a question I asked myself a few months ago while writing another article about freezing food.
For years, I’d heard that you should never put hot food straight into the fridge because it could damage the appliance or warm up the food already inside.
Current recommendations, however, tell a slightly different story.
The issue isn’t putting warm food into the fridge.
The real problem is leaving a large pot of food sitting on the worktop for several hours while it cools down slowly.
The longer food remains at room temperature, the greater the opportunity for bacteria to multiply.
At home, a simple and effective way to cool cooked rice (and other cooked dishes) is to:
- Divide it into shallow containers. The greater the surface area, the faster the rice will cool.
- Leave it for just a few minutes, until it has stopped steaming heavily.
- Refrigerate it as soon as possible.
- If you’ve cooked a large batch, divide it into individual portions before storing. This makes both cooling and freezing much easier.
If you’d like to cool it even more quickly, there’s another useful trick often used in professional kitchens.
Place the container inside a larger bowl filled with iced water and stir the rice occasionally.
This helps bring the temperature down much more quickly.
¿Y si quiero congelarlo?
We follow the procedure we just explained to cool it down quickly. Once the rice has cooled properly, freezing it is an excellent option.
In fact, it’s one of the easiest ways to have a healthy meal ready for busy days.
Ideally, freeze it in individual portions using airtight containers or freezer-safe bags.
When you’re ready to eat it, simply thaw it in the fridge or reheat it following normal food safety recommendations.
And you’ll still benefit from the resistant starch that formed while the rice was cooling.
So… Should You Wash Rice Before Cooking It?
After everything we’ve explored, the answer probably won’t come as a surprise.
It depends.
If you’re cooking a fluffy basmati or jasmine rice, washing it makes perfect sense.
If you’re making a creamy risotto or another dish that benefits from extra starch, you may prefer to leave the grains unrinsed.
If your goal is to reduce arsenic slightly, washing can help a little, although cooking the rice in plenty of water and draining it afterwards is far more effective.
And if you choose brown rice, it’s worth taking a few extra minutes to rinse it, soak it whenever possible and cook it in a way that helps you make the most of its nutritional value.
In the end, good cooking is rarely about following rigid rules.
It’s about understanding what happens at each step and choosing the method that best suits the dish you’re preparing.
Conclusion
For years, I cooked rice exactly as I’d seen it cooked at home.
I never questioned whether it should be washed, soaked or cooled in a particular way.
To me, it was simply rice.
And honestly, I don’t think it needed to be any more complicated than that.
But learning more about nutrition and food science has shown me that even the simplest kitchen habits often have fascinating explanations behind them.
Today, I still cook rice with the same sense of ease.
The difference is that I now know when it’s worth washing it, when I’d rather keep the starch, why I usually soak brown rice overnight and how to store it safely if I’ve cooked more than I need.
Not because there are strict rules to follow.
But because understanding the “why” allows us to cook with greater confidence and, perhaps surprisingly, with much more peace of mind.
Maybe that’s one of the things I enjoy most about learning about food.
Discovering that good cooking isn’t about doing more.
It’s about understanding better what we’ve been doing all along.
Glossary
Starch: A complex carbohydrate and the main source of energy found in rice.
Resistant starch: A type of starch that forms after certain foods are cooked and cooled. It resists digestion in the small intestine and acts as food for beneficial gut bacteria.
Inorganic arsenic: A naturally occurring element found in soil and water. Rice tends to absorb more of it than many other grains because of the way it is cultivated.
Phytic acid: A naturally occurring compound found in grains, legumes, nuts and seeds. It can reduce the absorption of certain minerals, although it also has antioxidant properties.
Bacillus cereus: A bacterium whose spores can naturally be present in raw rice. The risk arises when cooked rice is left at room temperature for too long before being refrigerated.
Referencias
- European Food Safety Authority (EFSA). Scientific Opinion on Arsenic in Food.
- U.S. Food and Drug Administration (FDA). What You Can Do to Limit Exposure to Arsenic in Rice.
- UK Food Standards Agency (FSA). Food Safety Advice for Cooking and Reheating Rice.
- UK Health Security Agency. Bacillus cereus Food Poisoning.
- Harvard T.H. Chan School of Public Health. The Nutrition Source: Whole Grains.
- Slavin, J. (2004). Whole Grains and Human Health. Nutrition Research Reviews.
- International Journal of Food Sciences and Nutrition. Studies on soaking, phytic acid and mineral bioavailability.