Parboil Rice

Parboiling rice decreases the amount of arsenic in rice without reducing the micronutrients.
To do this you:
1. Boil a pot of water
2. Add rice
3. Boil for 5 minutes
4. Drain out water
5. Add fresh water
6. Cook rice on a lower heat to absorb all the water
If you cook your rice in an instant pot or rice cooker, you may want to do the parboiling in a pot on your cooktop. Putting the rice in a fine mesh steamer basket can make quick work of draining your rice.

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IMPROVED RICE COOKING APPROACH TO MAXIMISE ARSENIC REMOVAL WHILE PRESERVING NUTRIENT ELEMENTS

In this study, we compared and evaluated the efficiency of inorganic arsenic removal from three brown and white rice types using absorption methods. The cooking treatments were unwashed and absorbed, washed and absorbed, pre-soaked and absorbed, and parboiled and absorbed. Of these treatments, parboiled and absorbed was found to be most efficient, removing 54% and 73% of inorganic arsenic for brown and white rice respectively, whereas the other treatments significantly reduced inorganic arsenic in white rice only. Parboiled and absorbed is not only practical to perform domestically, but also was found to be the only method suited to all rice varieties in order to obtain a desirable margin of exposure for all population groups.

Menon, Manoj et al. “Improved rice cooking approach to maximise arsenic removal while preserving nutrient elements.” The Science of the total environment vol. 755,Pt 2 (2021): 143341. doi:10.1016/j.scitotenv.2020.143341