Is it better to remove starch from rice? A nutritional guide to diet considerations

October 30, 2025 •

5 min read

According to food scientists, rinsing rice can remove a significant amount of surface starch, impacting the final texture. Understanding this process is key to a well-informed nutrition diet, as the practice has different implications for health and culinary outcomes.

Quick Summary

The decision to remove starch from rice depends on the desired culinary texture and specific dietary goals. While rinsing and draining primarily influence fluffiness versus stickiness, other cooking methods, such as adding fat and cooling, can create resistant starch, which offers greater nutritional benefits like reduced caloric absorption and improved glycemic response. Total calorie reduction from rinsing is minimal.

Key Points

Texture, Not Calories: Rinsing rice primarily affects the final texture, producing fluffier, separated grains by removing surface starch, not significantly reducing calories.
Consider the Dish: Decide whether to rinse based on your recipe. For creamy risottos, skip the rinse; for fluffy pilafs, it's essential.
Resistant Starch is Key: To truly lower the calorie count and glycemic impact, add a small amount of oil during cooking and then refrigerate the rice for 12 hours. This process creates resistant starch.
Mind the Microns: Boiling rice in excess water and draining can remove some starch but may also wash away water-soluble vitamins.
Brown vs. White: Choosing brown rice over white offers more fiber and naturally has a lower glycemic index, which is beneficial for blood sugar control.
Individual Needs Vary: The best cooking method depends on your health goals, dietary restrictions (like diabetes), and desired culinary outcome.
Arsenic Reduction: Rinsing rice multiple times can also help reduce levels of naturally occurring arsenic.

The Dual Purpose of Starch Removal: Texture vs. Health

For generations, people have rinsed rice before cooking, a tradition passed down to remove dust, debris, and, importantly, surface starch. This practice largely influences the rice's final texture. When the powdery outer starch coating is washed away, the resulting cooked grains are fluffier and separate easily. In contrast, leaving the starch on leads to a stickier, more cohesive texture, which is ideal for dishes like risotto, paella, or rice pudding.

Beyond texture, a more modern debate centers on whether removing starch is nutritionally beneficial. While a simple rinse has a minimal impact on the rice's total caloric content, more advanced techniques can alter its digestive properties. The vast majority of starch and calories are contained within the rice grain itself, not just on the surface. Therefore, for significant health impacts, a standard rinse is only the first step. The nutritional value of rice is further influenced by the type of rice chosen, with brown rice containing more fiber and nutrients than polished white rice.

Culinary Effects: Fluffiness vs. Creaminess

Whether you remove the surface starch from rice directly influences the finished dish's texture. The cloudy water released during rinsing is primarily amylopectin, a soluble starch that contributes to a gummy consistency if not washed off.

For some dishes, a fluffy, separated grain is the goal:

Pilafs and Fried Rice: Dishes like these require the rice grains to remain distinct and not clump together. Rinsing thoroughly is a crucial step to achieve this.
Indian and Persian Cuisine: Basmati and long-grain rice are often rinsed extensively to ensure a light and airy texture.

For other dishes, a sticky, creamy texture is essential:

Risotto and Arroz con Leche: These dishes rely on the release of starch during cooking to create their signature creamy consistency. Rinsing would be counterproductive.
Sushi and Sticky Rice: These rice varieties, already high in amylopectin, require some of the surface starch to create a cohesive final product.

Nutritional Considerations: The Resistant Starch Factor

While rinsing off surface starch has limited nutritional impact, there is a science-backed method for cooking rice that can significantly alter its caloric and glycemic profile. This technique involves creating resistant starch.

Method for Resistant Starch: Studies have shown that adding a small amount of fat (like coconut oil) during cooking, then cooling the cooked rice for 12 hours in the refrigerator, can create resistant starch. Resistant starch is a type of carbohydrate that resists digestion in the small intestine, functioning more like a dietary fiber. This means fewer calories are absorbed by the body.
Fewer Digestible Calories: Researchers have found this method can reduce the absorbed calories by a significant margin. When the rice is cooled, the amylose starch molecules form hydrogen bonds, creating a structure that digestive enzymes find harder to break down.
Improved Gut Health: Resistant starch also ferments in the colon, feeding beneficial gut bacteria and promoting a healthier digestive system.

Impact on Glycemic Index

For individuals monitoring blood sugar levels, the glycemic index (GI) of rice is a key concern. White rice typically has a high GI, causing a rapid spike in blood sugar. However, modifying how rice is cooked can help mitigate this effect.

Rinsing: While rinsing might slightly lower the GI, its effect is generally not significant enough for those needing strict blood sugar control.
Boiling and Draining: Cooking rice in excess water and then draining it removes some of the digestible starch, which can lower the GI by up to 20-25%. However, this method can also lead to the loss of water-soluble vitamins.
Cooling: Creating resistant starch by cooling cooked rice is a more reliable method for lowering the GI. The slower digestion of resistant starch results in a more gradual release of glucose into the bloodstream.
Parboiled and Brown Rice: Choosing parboiled or brown rice varieties is another effective strategy, as these have a naturally lower GI due to their processing or fiber content.

How to Cook for Different Outcomes

Here are some methods to help you achieve your desired outcome:

For Fluffy, Separated Rice (Rinsing Method):
1. Place the rice in a large bowl or a fine-mesh strainer.
2. Add cold water and swirl the rice with your hand.
3. Drain the cloudy water. Repeat this process until the water runs mostly clear, typically 3-4 times.
4. Cook the rinsed and drained rice using your preferred absorption method.
For Lower Glycemic Impact (Resistant Starch Method):
1. Add a teaspoon of coconut oil to half a cup of rice before cooking.
2. Cook the rice as you normally would.
3. After cooking, refrigerate the rice for 12 hours. The resistant starch formed remains even when the rice is reheated.
For Creamy Rice (No-Rinse Method):
1. Add uncooked rice directly to your pot with the specified liquid for the recipe.
2. Stir frequently during cooking to encourage the release of surface starch, creating a creamy sauce. Avoid this method if you require separate grains.

Comparison Table: Starch Removal Methods


Feature	Rinsing Before Cooking	Boiling and Draining	Resistant Starch Method (Cook with Fat, Cool, Reheat)
Preparation	Rinse until water is clear.	Cook in excess water, then drain.	Add fat during cooking, cool for 12 hours.
Primary Goal	Achieve fluffy, separate grains.	Reduce starch and potentially GI.	Reduce calories, lower GI, improve gut health.
Impact on Texture	Very effective for fluffiness.	Can be less reliable; potential for soggy rice.	Can alter texture slightly; works best for reheating.
Caloric Reduction	Minimal (removes only surface starch).	Small to moderate (removes some digestible starch).	Moderate to significant (converts digestible to resistant starch).
Nutrient Loss	Minimal, unless enriched rice is used.	Moderate (water-soluble vitamins).	Minimal (fat added protects some nutrients).
GI Reduction	Slight or none.	Moderate (20-25%).	Significant (creates resistant starch).

Conclusion

Ultimately, whether you should remove starch from rice depends on your culinary and health priorities. If a fluffy texture for fried rice or pilaf is your goal, a simple rinse is the most effective method. For those concerned with a lower glycemic impact or weight management, adopting the resistant starch cooking method, which involves adding fat and cooling the rice, is a more impactful strategy. While draining rice after boiling can lower the GI, it may also lead to nutrient loss. The minimal calorie reduction from simply rinsing the rice surface is not a game-changer for overall diet, but the resistant starch method offers a scientifically proven way to make rice a more diet-friendly carbohydrate.

For more detailed nutritional information on how rice varieties and processing affect digestion, further research is always recommended. For instance, the National Institutes of Health has published studies on various cooking methods and their impact on starch digestibility. The best approach is to experiment with different methods and see which best fits your taste preferences and nutritional goals. The choice is yours, but it's now an informed one.

Frequently Asked Questions

No, washing rice only removes the excess surface starch that is created during the milling process. The majority of the complex carbohydrates and calories remain within the rice grain itself.

Draining the excess water after cooking can remove some of the digestible starch, potentially lowering the glycemic index slightly. However, this method can also lead to the loss of water-soluble nutrients, especially if the rice is enriched.

A scientifically backed method is to cook rice with a teaspoon of coconut oil and then refrigerate it for 12 hours. This creates resistant starch, which is less digestible and has fewer calories.

Yes, different types of rice have varying amylose and amylopectin ratios. Varieties like glutinous rice are very sticky due to high amylopectin, while Basmati has higher amylose, resulting in a fluffier texture. Brown rice is less processed and contains more fiber.

Resistant starch is a type of carbohydrate that is not easily digested by the body. When cooked rice is chilled, its starch molecules re-form into a structure that acts like fiber, reducing the calorie load and slowing down glucose absorption.

Some rice is labeled as 'enriched,' meaning it has been sprayed with a solution of vitamins and nutrients. Rinsing enriched rice is not recommended, as you could wash away these added nutrients.

No, rinsing does not kill bacteria. Proper cooking temperatures are required for that. The primary concern for food poisoning with rice is not letting cooked rice sit at room temperature for too long, as it can allow Bacillus cereus spores to grow.

Adding a small amount of fat, like coconut oil, during cooking and then cooling the rice helps form a resistant starch, which digests more slowly. The fat creates a protective layer on the starch granules, making them less accessible to digestive enzymes.