5 Amazing Health Benefits of Soaking Rice Before Cooking

Soaked Rice


Author: Hriday Verma

Published: May 24, 2024

Soaking rice before cooking is an old practice. Many cultures have followed it for generations. While it may seem like an extra step, it offers several health benefits. Let’s explore why experts recommend soaking rice. It can enhance your well-being.

1. Reduces Glycemic Index (GI)

Soaking rice before cooking lowers its glycemic index (GI). The GI measures how quickly a food raises blood sugar levels after consumption. By reducing the GI, soaked rice leads to a slower rise in blood sugar. This steadier energy release helps people with diabetes. It prevents sudden sugar spikes.

2. Enhances Digestibility

When rice is soaked in water. Enzymes break down carbs into sugars. This process makes rice easier to digest and reduces bloating and discomfort. Also, better digestibility lets your body absorb nutrients well. This promotes digestive health.

3. Improves Nutrient Absorption

Soaking rice helps break down antinutrients such as phytic acid and tannins. These compounds can hinder nutrient absorption. Soaking rice boosts the body’s absorption of vitamins and minerals. It ensures that you get the most nutrition from your meal.

4. Produces Fluffier Rice

If you dislike sticky rice, soaking is your solution. Rinsing soaked rice removes excess starch, resulting in fluffier grains. The texture and appearance of the rice improve, making it more enjoyable to eat.

5. Decreases Cooking Time

Soaking rice in water softens the grains, reducing their hardness. As a result, it cooks faster. This saves time in the kitchen. It also keeps the nutrients that long cooking might destroy.

More recipes using soaked rice?

  • Vegetable and Lentil Pulao is a flavorful mix. It has rice, lentils, mixed veggies, saffron, and fried onions. It is layered with a rich gravy made from onion paste and baked in an oven. This main course dish is relatively easy to make but has a grand effect due to the “dum” effect created during baking.
  • Meethe Chawal (Sweet Rice) is a sweet variation of the typical savory rice recipe. It features rice cooked with grated carrots and sugar. It’s flavored with cardamom, cloves, and kewra essence.
  • Cabbage and Capsicum Pulao: Add shredded capsicum and chopped cabbage to cooked rice. This makes a healthy and fragrant pulao. It pairs well with cooling raita.
  • Gajar ka Dosa (Carrot Dosa) is a South Indian dosa. It is made with carrots and rice. The result is a delicious and irresistible dish. Serve these dosas immediately to enjoy the flavors.
  • Tamato Rice (Tomato Rice): A red-colored rice preparation with tomato puree as the base. The sweet and tangy tomato flavor makes it great. It’s excellent with any vegetable or meat gravy.
  • Dal Dosa: A yummy dosa recipe made with lentils. It’s a delightful twist on the traditional dosa.
  • This uttapam is a delicious breakfast. It’s made with rice and urad dal batter mixed with cheese and cauliflower.
  • This recipe is for Suran and Raw Kela Subzi (Yam and Raw Banana Curry). It has a new mix of raw bananas (kela) and yam (suran). They cook together in a mix of spice powders.
  • Muhlabia (Pudding): An Arabian-style pudding that’s simply delicious.
  • Green Delicious Pulao: A rice pulao made with a green paste, resulting in a flavorful and vibrant dish


In conclusion, soaking rice before cooking is easy and effective. It has many benefits. It can improve blood sugar control and nutrient absorption. Add this step to your cooking routine to enhance the taste and nutrition of your rice dishes. So go ahead and soak that rice—it’s worth it!

Remember to ask your healthcare provider or a nutritionist. Do this if you have specific dietary concerns or health conditions. Enjoy your delicious, nutritious rice meals!

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