Does soaking your rice in water for several hours before cooking it provide any health benefits? This is a question I set out to answer after encountering reports claiming it may help lower blood sugar levels.
After speaking with registered dietitian Dr. G Sushma from CARE Hospitals in Hyderabad, I learned soaking rice has the potential to offer several benefits. One of the key ways it may help is by lowering the glycemic index (GI) of rice varieties high in starch.
GI measures how quickly carbohydrates raise blood sugar. Foods with a lower GI are digested more gradually, preventing sharp sugar spikes. When rice soaks, enzymes break down complex carbs into simpler sugars, pre-digesting them. This lowers the GI and helps control blood sugar rises after eating.
Soaking also increases nutrient availability through enzymatic breakdown. Antinutrients like phytic acid and tannins that inhibit absorption are reduced. This enhances the body's ability to utilize vitamins and minerals in rice.
Dr. Sushma confirmed soaking rice for a maximum of four hours to minimize leaching of watersoluble nutrients. Rinsing soaked rice thoroughly before cooking removes excess starch, resulting in fluffier grains.
For most people, soaking rice poses no risks when done moderately as advised by the expert. However, those with medical conditions should consult a healthcare provider before making significant dietary changes. While more research is still needed, the evidence suggests soaking rice provides digestibility and blood sugar benefits.
