What is the right way of cooking rice to reduce starch and retain maximum nutrition

From pulao to biryani, rice is loved in many forms and makes for one of the most popular staple foods in India. But when it comes to choosing the right way to cook rice, it is always a matter of debate. This piece of information delves into the same, where we magnify what the expert says and also the scientific aspect of cooking rice. Let us explore.

Boiling Method: In this method, rice is boiled in plenty of water and then drained, giving light, separate grains.
Absorption Method: In this method, rice is cooked with a measured amount of water until fully absorbed, locking in nutrients and flavour.
Steaming: As per this method, pre-soaked rice is steamed, making it fluffy and soft without excess starch.
Pressure cooking: This is a popular method in which rice is cooked quickly under pressure, perfect for saving time while retaining texture.

Amita Gadre, a Mumbai-based nutritionist posted a video on Facebook explaining the right way of cooking rice.In her video, she says that there is one way, where rice is boiled in water and excess water is drained out, with some soluble starch in it. And the other method is the absorption method, where you add just enough water in rice that gets absorbed completely. According to Gadre, there’s one more method of cooking rice that’s been found useful to reduce arsenic and it's called ‘Par-boiling and refreshing water method’. According to this method, the rice is parboiled in excess water, after which the water is drained. After draining, the water is replaced and cooked again using a draining method. Also, there is another method, where the cooked rice is kept in the refrigerator overnight, which increases the resistant starch in it. You will be surprised to know that using either of the methods, you can reduce calories only by 15-20 per cent, as the body cannot absorb the resistant starch.

Naturally gluten-free and easy to digest, rice is gentle on the stomach and suitable for people with gluten intolerance. Depending on the variety, it also offers important nutrients such as B vitamins, magnesium, and antioxidants that support heart, muscle, and brain health. As a rich source of carbohydrates, it provides the body with quick and sustained energy, making it an essential part of many diets. Whole-grain options like brown and red rice are high in fiber, aiding digestion and supporting heart health. Easy to digest and incredibly versatile, rice pairs well with vegetables, proteins, and legumes, making it a nourishing and adaptable part of everyday diets. However, it is best to consume in moderation as it may not be great for people with diabetes. Rice water and rice bran are known to improve skin health due to antioxidants and vitamins. Rice contains B vitamins, iron, and zinc that support metabolism and immunity.

According to Gadre, we should adopt this new method as it helps reduce the arsenic content by 50 percent. Arsenic is found as a groundwater contaminant in many countries and hence is present in many crops. But with rice, it becomes a bigger concern as it tends to accumulate arsenic pretty quickly.

A relevant study on the scientific aspect of cooking rice states that cooking rice in excess water (1:6 and parboiling) reduces the risk of As exposure but results in a reduction of essential elements, thus increasing the risk of micronutrient deficiency, which has severe ramifications especially in children, pregnant women, and the elderly in developing countries dependent on a rice-based diet. The study highlights the importance of cooking time and rice type for managing blood glucose levels, especially for individuals with diabetes. It also suggests that shorter boiling durations may help maintain a lower glycemic index in rice.

According to Gadre, it is more important to focus on how much rice you eat than how it is cooked or what variety you choose each day. Her final note says, "Does this mean we should now be afraid of eating rice or think it’s toxic? NO. Arsenic is also found in many other crops and grains. This only proves that the amount you eat matters the most – no matter what type of rice you’re eating."

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Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.