Right Way to Cook Rice for Nutrition: Rice is definitely present in the diet of most Indians. In many states, people like to eat rice in the morning and evening. Rice is considered light, digestible and energy giving food. Before making rice, many people soak it in water for some time, while some people wash the rice and keep it to boil immediately. According to health experts, it is necessary to soak rice in water for some time before cooking it. This increases the nutritional value of rice and makes it easily digested. Apart from this, soaking rice is beneficial in many ways.

According to experts, an element called phytic acid is naturally found in rice. It is an anti-nutrient, which can inhibit the absorption of essential minerals like iron, zinc and calcium in the body. When rice is cooked directly without soaking, this element is retained to a great extent. If rice is soaked in water for some time, the level of phytic acid reduces. With this, the body gets the essential nutrients in a better way. It is especially beneficial for those who are deficient in iron or zinc.

According to research by the US National Library of Medicine, soaking rice also improves its taste and texture. Soaked rice cooks faster and becomes more soft. This not only makes food tastier, but can also reduce digestive problems like gas or heaviness. During the soaking process, some enzymes present in rice become active, which help in breaking down carbohydrates into simpler forms. This makes it easier for the body to digest them and convert them into energy.

Soaking rice reduces its glycemic index. When rice is soaked and cooked for the appropriate time, it releases sugar slowly into the body. Due to this the blood sugar level does not increase suddenly. This method can be especially beneficial for people suffering from diabetes. It is considered appropriate to soak white rice for 15 to 20 minutes, basmati rice for 20 to 30 minutes, brown rice for 6 to 8 hours and whole grain rice for 8 to 12 hours. It is also important to wash the rice with clean water two-three times before soaking.

However, keep in mind that it is not right to leave white rice in water for too long. Soaking for too long can leach out some of the water-soluble vitamins and minerals present in it, leading to loss of nutrition. Therefore, the soaking time should be balanced and appropriate for each type of rice. Its maximum benefits can be achieved only by adopting the right time and method. Both Ayurveda and modern science agree that the habit of cooking rice by soaking it is beneficial for health. It eases digestion, improves absorption of nutrients and helps in controlling blood sugar. This small habit can prevent major health problems.