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Cooking rice in a pressure cooker is a very common practice in Indian households. It is quick, convenient and saves gas. But many people wonder if it is actually healthy or if it harms the nutrients in the rice. Let's understand both the pros and cons.


Does it retain nutrients?
When rice is cooked under high pressure and temperature, some nutrients like vitamin B-complex and certain minerals may get reduced. Since very little water is used and most of it is absorbed, the vitamins that dissolve in water may vanish faster compared to traditional boiling where excess starchy water (kanji) is drained.




Loss of starch vs retention of nutrients
Many people wash rice several times before putting it in the cooker. This removes extra starch and some nutrients too! But in pressure cooking, the starchy water is not thrown away; it is absorbed back into the rice. This means you may end up consuming extra starch which could be a concern for diabetics or people trying to manage weight.


Digestibility
Rice cooked in a pressure cooker becomes very soft and mushy, which makes it easy to digest. This is good for children, elderly or those with weak digestion. However, this super-soft texture may spike blood sugar levels faster compared to firmer grains cooked through the absorption method.


Time & Energy Saving
Pressure cooking definitely saves time and fuel. It’s perfect for working people and busy households. It cooks rice evenly without the need for constant monitoring. For households with limited gas supply or electricity issues, it is a very practical option.


The “Whistle” Confusion
Most people overcook rice in a pressure cooker by allowing too many whistles. Ideally, rice requires just 1 whistle on high flame and resting time after switching off the stove. Cooking rice beyond that can break down complex carbs too much, making it high GI (glycemic index).


Tips to make it healthy?
If you want to make pressure-cooked rice healthier:
Soak rice for 15-20 minutes before cooking
Use minimal whistles (1 or 2 max)
Add extra water and drain the starchy liquid if possible (like traditional method)
Try brown rice or red rice in pressure cooker with proper soaking