Does Removing Starch From Rice Reduce Carbs?

October 30, 2025 •

3 min read

According to a 2019 study, simply washing uncooked rice has no significant effect on its overall texture or carbohydrate content once cooked. So, does removing starch from rice reduce carbs? The answer is more nuanced and depends on the specific cooking and preparation method, beyond just rinsing.

Quick Summary

Washing rice removes surface starch, but does not significantly reduce the total carbohydrate count. However, other cooking methods, particularly those that increase resistant starch, can lower the glycemic impact. The final carb reduction depends on the preparation technique used.

Key Points

Washing removes surface starch: Rinsing rice helps achieve a fluffier texture by removing only the surface starch, not the bulk of the carbohydrates inside the grain.
Total carbs remain unchanged: Scientific studies confirm that washing does not significantly alter the total carbohydrate count of the final cooked rice.
Cooling creates resistant starch: Cooking rice and then refrigerating it for at least 12 hours converts some digestible starch into resistant starch, which is less calorie-dense and slows digestion.
Glycemic impact can be lowered: By increasing resistant starch, methods like cooking and cooling can reduce the rice's glycemic response, which is beneficial for managing blood sugar.
Portion control is key: For controlling overall carb intake, managing portion sizes is a straightforward and effective strategy, regardless of how the rice is prepared.
Special cookers assist reduction: Some rice cookers are designed to drain excess starchy water during the cooking process, resulting in a lower carbohydrate dish.

The Science of Starch in Rice

Rice is primarily composed of starch, a complex carbohydrate. This starch consists of two types of molecules: amylose and amylopectin. The ratio of these two starches determines the texture of cooked rice. For instance, long-grain rice has a higher amylose content, making it fluffy and separate, while short-grain rice has more amylopectin, which makes it sticky.

Does Washing Rice Actually Reduce Carbs?

When you rinse rice, the water turns cloudy due to the removal of surface starch, known as amylose. This process is mainly for improving the cooked rice's texture, making it less sticky and more separate. However, the vast majority of the starch is inside the rice grain itself, not just on the surface. A 2019 study confirmed that the washing process has no significant effect on the total starch (and therefore, carbohydrate) content of the cooked rice. While the total carb count doesn't change, the texture and feel of the rice can be altered significantly.

How to Reduce the Glycemic Impact of Rice

For those concerned with blood sugar levels and weight management, modifying the starch to be less digestible is a more effective strategy than simply washing. This involves converting some of the digestible starch into resistant starch (RS). Resistant starch is a type of fiber that your body cannot easily break down and absorb, meaning it doesn't spike blood sugar levels or contribute as many calories.

Here are two proven methods to increase resistant starch:

The Cook-and-Cool Method: Cook rice as you normally would. After cooking, refrigerate the rice for 12 to 24 hours. This cooling process causes the starch molecules to realign and recrystallize, creating resistant starch. When you reheat the rice, the resistant starch remains intact, resulting in a lower glycemic impact. Studies have shown that this method can increase resistant starch content and significantly lower the postprandial glucose response.
The Coconut Oil Method: A 2015 study explored cooking rice with a small amount of coconut oil and then refrigerating it. The coconut oil interacts with the starch during cooking, making it resistant to digestion. When combined with the cooling process, this method can substantially reduce the rice's calories and glycemic load.

Comparison of Rice Preparation Methods


Method	Effect on Carbohydrates	Primary Goal	Resulting Texture
Simple Washing	Negligible change to total carbs, removes only surface starch.	Improves cooked rice texture (less sticky).	Fluffier, more separated grains.
Boil and Discard	Removes some leached starch during cooking, but not the majority of carbs.	Reduces stickiness and potentially lowers glycemic load slightly.	Fluffier, drier rice.
Cook, Cool, & Reheat	Reduces digestible carbs by converting some to resistant starch.	Lowers glycemic response and calorie absorption.	Firm, slightly harder texture upon reheating.
Low-Carb Cooker	Drains excess starchy water during cooking to reduce overall carb content.	Produces lower-carb rice for diabetics or weight loss diets.	Varies by appliance, but often similar to boiled rice.

The Importance of Variety and Portion Control

Beyond preparation methods, the variety of rice you choose also plays a role. Brown rice, for example, has more fiber than white rice due to its bran layer, which slows down digestion and can lead to a lower glycemic index. However, both brown and white rice are primarily carbohydrates. Ultimately, portion control is one of the most effective ways to manage your carbohydrate and calorie intake from rice.

Conclusion

While washing rice removes surface starch and improves texture, it does not significantly reduce the overall carbohydrate content. For meaningful carb reduction and a lower glycemic impact, techniques that convert starches to resistant starch are much more effective. Methods like cooking, cooling, and reheating, or using specialized low-carb rice cookers, can provide measurable benefits. When managing your diet, combining these cooking strategies with choosing higher-fiber rice varieties and practicing portion control offers the most comprehensive approach.

Frequently Asked Questions

No, it is impossible to wash all carbohydrates out of rice. Washing only removes the loose, starchy powder on the surface of the grains. The bulk of the carbohydrates is contained within the rice kernels themselves and cannot be removed by rinsing.

The process of cooking and then cooling rice converts some of its digestible starch into resistant starch through a process called retrogradation. Resistant starch acts like fiber, meaning your body doesn't fully digest it, leading to a reduced overall calorie and carb absorption.

Boiling rice with excess water and then discarding the water can leach out some of the starches that dissolve during cooking. While this may slightly reduce the glycemic load, it is not as significant as the cook-and-cool method for creating resistant starch.

All rice varieties are primarily carbohydrates, so the difference between them is not substantial. However, brown rice has a higher fiber content due to its bran layer, which can help slow the absorption of carbs compared to white rice.

Yes, low-carb rice cookers are designed to drain away the starchy water during cooking, which reduces the final carb and calorie content of the cooked rice. Studies have shown that rice from these cookers can result in a lower postprandial glucose response.

Yes, the cook-and-cool method for increasing resistant starch can also be applied to other starchy foods like pasta and potatoes, providing similar benefits.

Washing rice does remove some water-soluble vitamins, but a larger proportion of the nutrients are locked inside the grain. For populations that consume large amounts of heavily washed rice, this could have an impact on overall nutrition.