Why experts recommend against soaking rice for over 4 hours

But what is GI?

“The GI value is a measure of how quickly carbohydrates in a food raise blood sugar levels. Foods with a low GI value are digested more slowly, resulting in a gradual and more sustained rise in blood sugar levels. It provides energy,” says Dr. G. Sushma, clinical dietitian at CARE Hospital, Banjara Hills, Hyderabad.

“Soaking rice, especially varieties with high starch content, may reduce the GI value due to enzymatic degradation and reduce the risk of blood sugar spikes after consumption,” Sushma said.

Now, what is enzymatic degradation?

“When rice is soaked, it undergoes enzymatic breakdown. In this process, certain enzymes naturally present in the rice grain begin to break down complex carbohydrates into simpler sugars,” Sushma said. This enzyme activity helps pre-digest rice, making it easier for the body to digest and absorb the nutrients it contains.

Rinsing soaked rice well before cooking removes excess starch and makes the rice fluffier. (Source: Unsplash)

What are the health benefits?

Touching on the nutritional aspect, Dr. Sushma highlights how enzymatic breakdown increases the availability of vitamins and minerals. By breaking down anti-nutrients such as phytic acid and tannins. “These compounds can inhibit the absorption of nutrients in the body, so lowering their levels through soaking can improve overall nutrient absorption from the rice,” she said. Ta.

Are there any side effects?

Dr. Sushma confirmed that there are no serious side effects if this habit is done in moderation. She recommended not soaking rice for more than four hours, as some of the water-soluble vitamins and minerals may begin to leach into the water. As a result, the overall nutritional content may be reduced.

Nutritionist also suggests Wash soaked rice thoroughly before cooking. The excess starch is removed and the rice is cooked with a fluffy texture.

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