Food engineer recommends washing rice 3–5 times to cut arsenic levels. But does it affect nutrition? Here’s what the latest research reveals.
Expert Warns: Wash Rice Thoroughly Before Cooking
Food engineer Mariana Zapién is reigniting the long-standing debate over whether rice should be washed before cooking. In a recent online statement, Zapién said rice should be washed at least once—but ideally up to five times—to reduce harmful contaminants like arsenic and surface starch.
The Hidden Contaminant: Arsenic in Rice
Zapién cites studies showing that washing rice three to five times can reduce arsenic content by up to 30%. When cooked with ample water, that number can reach 45%. Arsenic, a naturally occurring element in soil and water, is absorbed by rice more than other grains. While not dangerous in small amounts, long-term exposure can increase health risks.
How Much Arsenic Is Too Much?
The food engineer emphasized there’s no immediate need for alarm. “On average, arsenic levels in rice are as low as 93 parts per trillion,” she said. “You’d need to consume over half a kilo of rice every day for four years to see any adverse effects.” Still, for people who eat rice regularly, Zapién recommends being cautious and adopting safer cooking methods.
Clean vs Sticky: It’s Also About Texture
While thorough rinsing is recommended for those who prefer fluffy, separated rice, the advice may not apply to fans of sticky or glutinous rice. According to Zapién, skipping a few washes can actually help achieve a stickier consistency. “Nothing will happen to you,” she adds. “It’s a matter of preference.”
Cooking Methods Matter Too
Scientific studies back up Zapién’s recommendations. A 2009 study found that rinsing and cooking rice in excess water significantly lowered arsenic content, especially in basmati rice. Steaming was also effective but limited in its impact across rice varieties.
The Nutrient Trade-Off
However, reducing toxins comes at a cost. A 2022 study revealed that these same water-intensive methods also strip rice of essential minerals. Selenium dropped by nearly 49%, while zinc, copper, manganese, and molybdenum were also reduced. These nutrients are critical for immune function, metabolism, and cell protection.
What It Means for Canadians
As rice remains a dietary staple across many Canadian households, especially in immigrant communities, Zapién’s advice offers a practical approach to reducing risk without compromising tradition. The takeaway? A simple rinse may go a long way—but so does knowing your preferences and your rice.
