Dietitian Explains Why Washing Rice Before Cooking Is Beneficial But Not a Solution for Arsenic

Many people wash rice before cooking, but is this practice necessary for health reasons? Clinical dietitian Yarden Ovadia clarifies that washing rice primarily removes surface dirt, dust, free starch, and particles accumulated during production and packaging. However, washing does not significantly reduce arsenic levels, a chemical element naturally present in soil and water that rice absorbs more than other grains.

Ovadia explains that arsenic, especially its inorganic form, can pose health risks if consumed in high or prolonged amounts. Despite this, he advises against eliminating rice from the diet, recommending instead a varied intake of carbohydrates. The arsenic is mostly inside the rice grains, so rinsing under tap water several times does little to lower its content.

The U.S. Food and Drug Administration (FDA) concurs that washing rice has minimal impact on arsenic levels and warns that prolonged washing may remove added vitamins and minerals from enriched rice. The most effective method to reduce arsenic exposure is cooking rice in a large volume of water, similar to pasta, and draining the excess water afterward. This technique can cut inorganic arsenic by 40% to 60%, depending on the rice type, though it may also reduce some nutritional values like iron and B vitamins.

In summary, washing rice is recommended to clean it and improve texture according to personal taste, but it should not be relied upon to reduce arsenic. Consumers can safely continue eating rice as part of a balanced diet, diversify their carbohydrate sources, and use the large-water cooking method to minimize arsenic intake.