Soaking rice to control sugar levels.

Should you soak rice before cooking? Does it help reduce blood sugar levels?

An expert answers
Should you soak rice before cooking? Does it help reduce blood sugar levels? An expert answers
Foods with a lower glycemic index are digested more slowly. This prevents sudden spikes in blood sugar levels and provides sustained energy.



It's recommended to soak rice for no more than four hours to minimize nutrient loss. (Source: Unsplash)
Struggling with the late afternoon bout of sleep after a hearty rice meal? Feeling like you’re gaining weight? Consuming rice soaked in water for a few hours before cooking can help with these issues, as this affects its glycemic index (GI) and overall nutritional profile.

Soaking rice in water before cooking can have beneficial effects on its glycemic index and overall nutritional profile.



But, what is GI?

“The GI is a measure of how quickly carbohydrates in food raise blood sugar levels. Foods with lower GI are digested more slowly, leading to a gradual increase in blood sugar levels and providing more sustained energy,” said Dr G Sushma, clinical dietitian, CARE Hospitals, Banjara Hills, Hyderabad.

“By soaking rice, especially varieties with higher starch content, the enzymatic breakdown can help lower its GI, potentially reducing the risk of blood sugar spikes after consumption,” Sushma said.



Now what’s enzymatic breakdown?
“When rice is soaked, it undergoes enzymatic breakdown, a process where certain enzymes naturally present in the rice grains start breaking down complex carbohydrates into simpler sugars,” Sushma said. This enzymatic activity helps predigest the rice, making it easier for the body to digest and absorb the nutrients it contains.


Rinsing soaked rice thoroughly before cooking helps remove excess starch released, resulting in fluffier cooked rice. (Source: Unsplash)
What are the health benefits?

Touching upon the nutritional aspect, Dr Sushma highlights how enzymatic breakdown increases the availability of vitamins and minerals, by breaking down antinutrients like phytic acid and tannins. “These compounds can inhibit the absorption of nutrients in the body, so reducing their levels through soaking can improve the overall nutrient absorption from the rice,” she said.


Are there side effects?

Dr Sushma confirmed there are no significant side effects associated with this practice when done in moderation. She recommended not soaking rice for more than four hours as some of the water-soluble vitamins and minerals may begin leaching into water. This may result in reduction of the overall nutritional content.

The dietitian also suggests rinsing the soaked rice thoroughly before cooking as it helps remove excess starch released, resulting in fluffier cooked rice with better texture.

“People with specific dietary concerns or medical conditions should consult with a healthcare professional or a registered dietitian before making significant changes to their diet,” said Dr Sushma.