Dietitian Explains Why Washing Rice Before Cooking Is Beneficial But Not Enough to Remove Arsenic

Many people wash rice before cooking as a routine, but a clinical dietitian, Yarden Ovadia, clarifies the health implications of this practice. Washing rice helps remove surface impurities such as dust, dirt, free starch, and particles accumulated during production, packaging, and transport. However, it does not significantly reduce arsenic content, a chemical element naturally found in soil and water that rice absorbs more than other grains.

Ovadia explains that arsenic, especially its inorganic form, poses health risks when consumed in high or prolonged amounts. Since most arsenic resides inside the rice grains rather than on the surface, rinsing under tap water several times has minimal effect on lowering arsenic levels. The US Food and Drug Administration (FDA) also notes that washing rice before cooking only slightly impacts arsenic content and prolonged washing may even remove some added vitamins and minerals.

The most effective way to reduce arsenic exposure, according to Ovadia and FDA guidelines, is to cook rice in a large volume of water, similar to pasta, and then drain the excess water. This method can reduce inorganic arsenic by 40% to 60%, depending on the rice type, though it may also decrease some nutritional value such as iron and B vitamins.

In conclusion, washing rice is recommended primarily to clean it and improve texture and taste, but it should not be relied upon to reduce arsenic. Maintaining a varied diet and occasionally substituting other grains for rice is advised. Cooking rice in ample water and draining it afterward is the best practical approach to minimize arsenic intake without giving up rice altogether.