How many times should you wash rice? Expert weighs in after UK water-saving campaign

The recent UK water-saving campaign has brought attention to the common practice of washing rice multiple times before cooking. South Asian households often rinse rice five to seven times, but this effort might not be necessary. The £270,000 initiative led by South Staffs Water and Cambridge Water aims to encourage water conservation, suggesting that washing rice just twice is sufficient.

Expert Dt Shalini Bliss, Head of Dietetics at PSRI Hospital, states that "For most packaged rice, washing twice under clean running water or with fresh water is generally enough to get rid of dust, loose surface starch and minor impurities," adding that "Washing it over and over again seven times does not really make the rice much safer."

Dt Bliss clarifies that more rinses do not significantly reduce arsenic exposure, as cooking techniques and rice types play a larger role. Washing rice excessively can also lead to the loss of water-soluble and enriched nutrients like iron, folate, thiamin, and niacin. The campaign encourages households to find a balance, rinsing rice two or three times until the water is reasonably clear.

This approach helps conserve water while still effectively removing impurities, maintaining nutritional value, and reducing health risks associated with excessive rinsing.