The correct method for steaming rice

The correct method for steaming rice mainly includes five key steps: selecting rice, washing rice, soaking, adding water, and stewing rice. Mastering these techniques can improve the taste and nutrient retention rate of rice.

1. Rice Selection

Choose fresh japonica rice or indica rice. Japonica rice is suitable for people who like soft and glutinous rice, while indica rice is more suitable for those who pursue a distinct grain texture. Avoid using aged or broken rice, as aged rice can produce a moldy taste and broken rice can cause uneven viscosity after cooking. When purchasing, observe whether the rice grains are intact, transparent, and have no sour or rancid smell. Special groups such as diabetes patients can choose brown rice to retain more dietary fiber and B vitamins.

2. Wash the rice quickly with cold water 2-3 times. Excessive scrubbing will result in loss of surface vitamin B1 and minerals. The turbidity of the water during the first rice washing is a normal phenomenon, and the water quality should become noticeably clearer after the second time. It is not recommended to use hot water to wash rice, as high temperatures can damage the surface nutrients of the rice grains. If there are impurities in the rice, it can be filtered through a sieve first and then washed. Organic rice may contain a small amount of rice bran residue, which can be removed by gently scrubbing.

3. Soaking

Soak the rice grains in cold water for 20 minutes in summer and up to 30 minutes in winter to allow them to fully absorb water and expand. After soaking, the volume of rice grains increases by about 1.5 times, which can shorten the cooking time and promote uniform gelatinization of starch. Brown rice needs to be soaked for more than 1 hour because its outer bran is difficult to soften. Note that soaking for more than 2 hours requires refrigeration, as leaving it at room temperature for a long time can easily breed bacteria. Soaking water contains dissolved nutrients and can be directly used for steaming rice.

4. Adding water

It is recommended to use a rice water ratio of 1:1.2 for japonica rice and 1:1.5 for indica rice. New rice can reduce water content by 10%. Can be measured using the finger joint method: the water surface is about the first joint of the index finger above the rice level. When cooking with an electric rice cooker, the inner liner markings are more precise. If adding miscellaneous grains such as millet and oats, an additional 20% water content is required. hypertensive patients can use partially low sodium and high potassium vegetable juice instead of water to increase potassium intake.

5. After steaming, continue to stew for 10-15 minutes, using the remaining temperature to evenly distribute the moisture, making the rice softer and more delicious. Opening the lid too early can cause the surface rice to harden and the bottom to stick to the pot. The insulation function should not exceed 1 hour, as prolonged insulation can accelerate starch aging and produce odors. Leftover rice should be refrigerated and stored for no more than 2 days. Sprinkle a small amount of boiling water when steaming again to improve the taste. Patients with diabetes can eat rice after cooling, and the content of resistant starch is higher. Steamed rice should have distinct grains and a natural luster, emitting a fragrant aroma of rice. Eating with legumes can improve protein utilization, such as red bean rice, chickpea rice, etc. It is advisable to control the single consumption amount to 150-200 grams, and obese individuals are recommended to use small bowls for storage. Overnight rice should be thoroughly heated to a center temperature exceeding 70 degrees Celsius to avoid contamination by Bacillus cereus. Long term consumption of refined white rice alone may lead to vitamin B1 deficiency. It is recommended to regularly replace whole grains or fortified rice.