Some people experience drowsiness or a desire to sleep after consuming a heavy rice meal. Therefore, soaking rice in water for a few hours before cooking can help address these issues, as soaking rice affects the glycemic index (GI) and the overall nutritional profile. In this regard, Dr. J. Sushma, a clinical nutritionist at Care Hospitals in Banjara Hills, Hyderabad, explained: "The glycemic index (GI) is a measure of how quickly the carbohydrates in food raise blood sugar levels. Foods with a low glycemic index are digested more slowly, resulting in a gradual increase in blood sugar levels and providing more sustainable energy," as published by the Indian Express.
She also stated that "by soaking rice, especially varieties high in starch, enzymatic breakdown can help lower blood sugar levels, which can reduce the risk of hyperglycemia after consumption." She pointed out: "When rice is soaked, it undergoes enzymatic breakdown, a process in which some naturally occurring enzymes in the rice grains begin breaking down complex carbohydrates into simpler sugars," which aids in pre-digesting the rice, thus making it easier for the body to digest and absorb the nutrients it contains.
**Health Benefits**
Discussing the nutritional aspect, Dr. Sushma highlights how increased enzymatic breakdown enhances the availability of vitamins and minerals by breaking down anti-nutrients such as phytic acid and tannins, stating that "these compounds can inhibit nutrient absorption in the body, so reducing their levels through soaking can improve overall nutrient absorption from rice."
**Side Effects**
Dr. Sushma emphasized that 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 water-soluble vitamins and minerals may begin to leach into the water, resulting in a reduction of the overall nutritional content. Additionally, the nutritionist suggests thoroughly rinsing the soaked rice before cooking, as this helps remove excess released starch, leading to softer cooked rice with a better texture.
