Before preparing it, you should wash and soak rice. We explain why and what you should pay attention to.
At first glance, it is actually quite easy to cook rice. If we take a closer look at the topic, it becomes apparent that there are quite a few things to consider when preparing rice. It’s not just about the consistency and taste of the cooked rice, but also about the health aspects. Find out here why you should definitely wash and soak rice.
Washing and soaking rice: That’s why it’s so important
Some people cook rice directly without washing it first. Others swear by washing the grains thoroughly beforehand. Very few, however, remember to soak the rice beforehand. These are important steps, because with the right preparation you can reduce the arsenic contained in rice.
Background: In recent years, various studies and investigations have repeatedly found arsenic residues in rice. Arsenic is a semi-metal that occurs naturally. This element is classified as “carcinogenic to humans” according to the International Agency for Research on Cancer (IARC). This is why there have been maximum levels for arsenic residues in rice and rice products in the EU since 2016.
Arsenic can also be found in other foods such as bread or cow’s milk, but rice is particularly contaminated. This is because the rice fields are flooded during cultivation and the arsenic is released from the soil. Arsenic was found in all six products examined in a WDR random sample study. More information on this topic: Arsenic in food.
Due to the arsenic residues found, the Federal Office for Risk Assessment (BfR) advises against consuming rice too frequently and in too large quantities. Instead, you should replace rice and rice products with other grains and foods – especially for babies and children. Incidentally, brown rice and parboiled rice are particularly affected, since the arsenic is mainly deposited in the outer layers of the grain. However, these types of rice also contain more valuable nutrients than white, polished rice.
But you don’t have to do without rice completely, because the method of preparation plays a major role and can significantly reduce the arsenic content in rice. It is important to wash the rice before preparation – and preferably even soak it.
Soaking, washing and cooking rice: arsenic content
There are two popular methods of cooking rice: the swelling method and the water method. (More info on the two methods: Cook rice)
Culinary connoisseurs argue about which method gives the rice the best consistency and tastes best. Scientists, on the other hand, want to find the preparation method that can remove the most arsenic from the rice.
A study from 2015 took on this task and tested various methods. The results for this:
Thorough washing can leach some arsenic from the rice.
The arsenic contained can be reduced even more by soaking the rice for several hours beforehand.
The rice-water ratio when cooking is also crucial. With the swelling method (water 2:1 rice) almost all of the arsenic remains. For the test, the researchers cooked the rice in the ratios 3:1, 6:1 and 12:1. The more water you use, the more arsenic you can end up rinsing out with the cooking water.
The researchers achieved the best result by soaking the rice overnight, then washing it and then boiling it in water at a ratio of 12:1. With this method, over 80 percent of the arsenic could be reduced.
These findings apply to all rice varieties examined. The exact percentage of arsenic content varies depending on the type of rice. You can find this in the linked study.
Step-by-step instructions: wash and prepare rice
According to research, you should soak and wash rice beforehand. Also, a relatively high water to rice ratio is important for cooking. However, so that you don’t have to use too much energy to heat the water, we do not recommend the 12:1 ratio, but a ratio of 5:1. This represents a good compromise and is also recommended by the BBC, based on the findings of Prof Meharg, one of the authors of the study mentioned above.
Prepare rice correctly – instructions:
Soak the rice in enough water overnight. To do this, cover the rice with water by about an inch.
Drain the water the next day.
Then wash the rice with water until the waste water is clear and no longer cloudy. This not only flushes out arsenic, but also excess starch and any impurities.
Place the rice in a saucepan with water in a 1:5 ratio.
Once the water is boiling, turn the heat down to low. Then let the rice simmer for about 15 to 20 minutes. The exact cooking time varies depending on the type of rice.
Drain the cooking water and drain the rice in a colander.
