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

The UK's recent water-saving campaign has prompted a debate about the frequency of washing rice before cooking. The £270,000 initiative, led by South Staffs Water and Cambridge Water, suggests households should rinse rice twice instead of the traditional five to seven times. However, experts advise that washing rice two or three times is generally sufficient for most households.

Dt Shalini Bliss, Head of Dietetics at PSRI Hospital, explains that washing rice twice under clean running water or with fresh water is enough to remove dust, loose surface starch, and minor impurities. Repeated rinsing beyond three times does not significantly improve food safety.

A common assumption is that washing rice multiple times can remove arsenic, but Dt Bliss clarifies that rinsing does not effectively reduce arsenic levels. Research and FDA findings indicate that rinsing has minimal impact on arsenic levels. Therefore, washing rice five to seven times may not provide additional protection against arsenic exposure.

While washing rice more frequently does not significantly remove arsenic, it can lead to the loss of certain nutrients, particularly water-soluble and enriched nutrients like iron, folate, thiamin, and niacin. Over-rinsing can result in the loss of these nutrients, especially in polished or parboiled rice. Dt Bliss recommends rinsing rice two or three times until the water is reasonably clear, rather than washing it until it becomes completely transparent.

The focus should be on cooking techniques and rice type/source to minimize arsenic exposure rather than simply increasing the number of rinses.