The Healthiest Way to Eat Rice

From choosing the right variety to smart cooking techniques, here are 8 nutritionist-backed tips to get the most health benefits out of every grain

Ashley Abramson,

AARP

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Published September 17, 2025

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Key takeaways

Brown rice provides more nutrients than white rice.
Soaking rice can help reduce arsenic content.
Rinsing rice can make it less sticky, but it may also wash away some added nutrients.
Cooling cooked rice can reduce starch.
Try different rice varieties, such as black or wild rice.

One of the most versatile and affordable pantry staples, rice can be surprisingly nutritious. Brown rice, for example, contains B vitamins that support healthy brain function and energy levels. It’s also a good source of fiber to keep you fuller longer and prevent blood sugar spikes that can contribute to the risk of type 2 diabetes.

But not all rice is created equal. Some kinds of rice are more nutritious than others, and certain preparation methods can make this popular starch even healthier. Read on to learn how to get more nutritional value out of rice, according to food experts.

1. Choose brown rice for extra fiber and micronutrients

Brown rice, which is chewier and has a nutty flavor, is generally a healthy option because it contains more vitamins and minerals than white rice.

“There’s typically more zinc and B vitamins in brown rice,” says Melissa Phillips, a UW Health dietitian at the University of Wisconsin–Madison. Brown rice also contains more fiber, which helps slow down digestion and reduce glucose spikes — helpful if you’re watching your blood sugar or weight.

Brown rice is a whole grain, which means it contains all three components of a grain: bran, germ and endosperm. White rice, on the other hand, is processed and contains only the endosperm. This process makes white rice fluffier and less chewy, which can be ideal for certain recipes.

For many recipes, you can swap brown rice for white. Some people, however, prefer the fluffiness and milder flavor profile of white rice. If you use white rice, including jasmine or basmati rice, watch portion sizes.

“Keep your starch to a quarter of your plate and part of a balanced meal,” says registered dietitian nutritionist Ashley Berthoumieux. She also suggests mixing in assorted vegetables or adding quinoa to your white rice for a fiber and protein boost.

2. Choose enriched or parboiled white rice for more nutrition

When a recipe calls for white rice — or you simply prefer it — choose enriched white rice when possible, says Lona Sandon, an associate professor of clinical nutrition at the University of Texas Southwestern Medical Center. As with cereal, enrichment adds nutrients — specifically, B vitamins — back into white rice after it’s processed.

Parboiled white rice is another healthy alternative. “Parboiled means a manufacturer soaked it, steamed it and then dried it,” says food scientist Abbey Thiel. “During the steaming, it pushes vitamins and minerals from the other grain components into the endosperm.”

3. Soak rice to lower arsenic — and make it healthier

Most rice contains arsenic, a naturally occurring chemical found in water or soil that can cause nausea or vomiting if consumed in high levels. Soaking rice in water for 30 to 60 minutes before cooking it can reduce arsenic content, Phillips says.

You can also cook it in extra water — as you would with pasta — and then pour off the extra water to lower arsenic levels, says Stephanie Schiff, a registered dietitian nutritionist and certified diabetes care and education specialist at New York state’s Huntington Hospital.

If you’re concerned about arsenic, the best way to reduce your exposure is to limit the rice in your diet. “If you eat rice a couple times a week, there’s not a lot to worry about,” Sandon says. “But if rice is in every single meal, then you’re getting a higher level of exposure.”

Another way to increase rice nutrition, if you have time: Soaking brown rice for a few days before cooking can reduce chemicals that keep you from absorbing nutrients, Thiel says. Soaking reduces a molecule called phytic acid, which can hinder absorption of minerals and protein from food.

“Plants are living things, so they have defense mechanisms to not be eaten,” Thiel says. “By soaking brown rice, you can leach out the phytic acid so you can absorb minerals much better.”

4. Rinse responsibly

People rinse rice before cooking for several reasons. Rinsing rice can make it less sticky and fluffier, as is common in Asian recipes, Schiff says. Rinsing can also remove dirt and dust that may have accumulated on rice grains, along with reducing some of the arsenic.

But be choosy about when you rinse, Schiff says. Spraying water or cooking with extra water to reduce arsenic can also reduce some of the nutrients added to enriched white rice.

5. Cool and reheat rice to reduce starch

Need an incentive to do meal prep? Allowing rice to cool to a refrigerated temperature causes the starch particles to crystallize into resistant starch, which takes longer to digest than regular starch. Slowing down the digestion process can decrease glucose spikes, which Schiff says is helpful for people with diabetes or prediabetes.

“The starch changes to a different structure that’s harder to digest, so rather than the small intestine, it goes all the way through the digest system in the large intestine,” she says.

You don’t have to eat it cold to benefit. Reheating the rice after it’s cooled creates even more resistant starch, Berthoumieux says.

Another tip: Sandon recommends adding a teaspoon or so of olive oil to cooked rice. Along with loosening up the rice so it’s not as clumpy, the healthy fat paired with a carbohydrate can slow your digestion, keeping your blood sugar stable.

6. Be cautious with rice leftovers

Rice can grow a bacterium called Bacillus cereus, which Phillips says can cause food poisoning symptoms such as vomiting and diarrhea. To prevent bacterial growth, always reheat your rice to at least 165 degrees Fahrenheit before eating it.

Cooling cooked rice to room temperature before putting it in the fridge and storing in a shallow dish allows it to cool faster, preventing the spread of bacteria. “If rice isn’t cool within a two-hour period of time, down to about 30 to 32 degrees, that also puts it at risk for bacterial growth,” Phillips says.

7. Boost nutrients with different varieties, veggies and seasonings

Experimenting with new types of rice — whether you swap out white rice or try a new recipe — can also provide a health boost. Black rice, sometimes called forbidden rice, has extra fiber and antioxidants.

“It’s a beautiful dark purple that comes from anthocyanins, an antioxidant that’s present in blueberries and blackberries,” Schiff says.

Sandon says wild rice, while technically a seed, can add fiber to rice dishes, along with a nutty flavor and crunch.

If you’re watching your starch intake, try swapping half of your rice portion for steamed veggies or low-sodium canned beans, which also add protein and keep you full longer. You can also boil your rice in vegetable or chicken stock to boost its flavor and protein, Sandon says, but choose options without added sodium when possible.

There’s no need to add salt to the water when cooking rice — Berthoumieux says a pinch after you cook should suffice. Otherwise, a salt-free seasoning like Mrs. Dash or fresh herbs can dial up the flavor while offering extra health benefits.

8. Choose precooked rice with fewer additives

Precooked rice, whether frozen or in shelf-stable packets, can be a quick and convenient option if you’re cooking for one. Many packaged foods contain salt and other additives, so choose a product with fewer ingredients.

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Ashley Abramson is a freelance health writer whose work has been published in The New York Times, The Washington Post and The Guardian. She lives in Milwaukee with her husband and sons.