Studies have found alarming levels of arsenic in rice. Find out
which types of rice have the most arsenic and steps you can take to
protect yourself and your family from harm.
For many people, rice is a simple, comforting food. In Asia, rice is
an ancient symbol of wealth, success, fertility, and good health.
And for more than half the world’s population, rice is a staple food, making up a large portion of people’s diets.
Brown rice is often considered a healthy choice. It’s a whole grain
and a good source of fiber and important nutrients, such as magnesium,
selenium, and manganese.
And rice is also sometimes recommended to eat when you’re sick. (I used to love soup with rice when I wasn’t feeling well.)
But
there’s a dark side to rice you may not know.
Most of the rice today, whether white, brown, wild, organic, or conventional, is contaminated with arsenic — one of the world’s most toxic poisons.
How did this basic, wholesome food become contaminated? How should
you change your cooking and eating habits? Should you give up rice for
good?
First, What is Arsenic?
Arsenic is naturally present in the environment. This mineral occurs
in the Earth’s crust and is found in soil, water, plants, and animals.
So maybe you’re wondering: How can it be bad if it’s natural?
For one thing, humans have complicated this issue by adding more arsenic to the soil through pesticides and fertilizers.
And arsenic exists in two forms: organic and inorganic. In this
usage, organic does not refer to a type of farming. It’s a chemistry
term.
Arsenic combined with carbon is organic and mainly found in plant and
animal tissues. On the other hand, arsenic with no carbon (and combined
with other elements) is inorganic and mainly found in rocks, soil, or
water.
Here’s the main thing you need to know: While the toxicity of arsenic
varies widely — and both are considered public health concerns —
inorganic arsenic is generally considered more toxic than organic arsenic.
Inorganic arsenic has been recognized as a human poison since ancient
times. It’s the type most often used in pesticides and fertilizers.
It’s also found in a variety of foods. Chickens are often fed arsenic-containing drugs to make them grow faster. But
one of the most common food sources of inorganic arsenic is… you guessed it: rice.
More on why so much arsenic is in rice and what this means for you a little later.
So, How Harmful Is Arsenic?
You can’t tell if arsenic is in your food or drinks because both organic and inorganic arsenic have no smell or taste.
Most of the organic and inorganic arsenic you ingest will leave your body in a few days, according to a statement
made by the CDC and information
published by the World Health Organization.
But some of
the inorganic arsenic (the kind of more concern) will remain in your body for months or even longer.
And frequent exposure to inorganic arsenic, even in low doses, can cause health concerns. Small doses can
cause stomach aches, headaches, drowsiness, abdominal pain and diarrhea, and confusion. And larger doses
create more serious problems.
Inorganic arsenic can even be
deadly. In fact, in ancient Greece, arsenic was often
used as a poison for criminals. A dose the size of a pea was found to be fatal.
Long-term exposure to arsenic has been
linked to numerous health issues, including:
Arsenic Is Also A Known Human Carcinogen
Arsenic is linked with many types of
cancer, including
skin, lung, bladder, liver, and kidney, with evidence suggesting lung cancer is the most common cause of arsenic-related mortality.
The International Agency for Research on Cancer classified arsenic as a category 1 carcinogen, meaning it’s
known to cause cancer in humans. The U.S. EPA has also determined that inorganic arsenic is carcinogenic to humans.
Arsenic Is A Concern for Pregnant Women and Children
For pregnant women, babies, and children, the situation may be even worse.
Pregnant women who are exposed to arsenic may put their unborn babies at risk of having
compromised immune systems while in the womb and in early life.
The U.S. Food and Drug Administration
found
that high levels of inorganic arsenic during pregnancy are linked to
numerous adverse outcomes. For example, exposure to arsenic during
pregnancy and infancy can
impair a child’s performance on developmental tests.
Arsenic In Rice: Should You Be Concerned?
Rice is an easy, enjoyable food that can bulk up a meal for pennies.
But should you stop eating it to avoid the health risks from arsenic?
Consumer Reports
tested 223 samples of rice products and found
significant levels of arsenic in almost all of them, including white, brown, parboiled, jasmine, basmati, and other types of rice.
Arsenic was found in rice whether it was grown organically or conventionally — and from all regions of the world.
What About Brown Rice and Wild Rice?
Brown rice is generally healthier than white rice (which is stripped of its outer layers, fiber, and beneficial nutrients).
But according to Consumer Reports,
brown rice had 80% more arsenic than white rice. Arsenic, along with many valuable nutrients, tends to collect in rice’s brown outer hull.
Wild rice may contain less arsenic, but it depends on the water where it grows.
What About Organic Rice?
Organically-farmed rice may contain fewer pesticides, but all rice soaks up arsenic from the soil.
So organic rice will have fewer toxins overall. But it won’t likely
have lower levels of arsenic unless the soil it grew in was never
exposed to arsenic — not even 50 years ago.
Which Rice Has The Least Arsenic?
Basmati rice from California, India, or Pakistan is the best choice, according to Consumer Reports
data. These types of rice have about one third of the inorganic arsenic compared to brown rice from other regions.
Rice grown in Arkansas, Texas, Louisiana, and most other U.S. states
had the highest inorganic arsenic levels. So it’s best to minimize or
avoid rice grown in these areas.
You can also check company websites and contact rice companies to see
if they conduct independent testing for arsenic levels in their rice.
One brand in particular, Lundberg Farms, is transparent about the problems of arsenic in rice. Their CEO wrote
a letter about the issue and how the company is addressing it.
How Does Arsenic Get In Rice?
When arsenic is in the soil, all plants will absorb some of it. But rice is different.
Because it’s grown under flooded conditions (where irrigation water is often contaminated with arsenic),
rice absorbs more arsenic than other food crops.
Arsenic-based pesticides were heavily used on crops for decades. And inorganic arsenic can persist in the soil indefinitely.
Even if farmland has been growing organic food for decades, if it was
ever exposed to arsenic-contaminated pesticides, these toxins may still persist in the soil today.
Inorganic arsenic compounds and most arsenic-based pesticides have now been
banned in agriculture in the U.S. But some may still reach Americans by way of other countries.
Can Arsenic Be Removed from Rice?
To some extent, arsenic can be washed off. Arsenic is water soluble.
Published studies indicate that cooking rice in excess water (from
six to 10 parts water to one part rice), and draining the excess water,
can
reduce 40 to 60% of the inorganic arsenic content, depending on the type of rice.
And a 2015 study
published in PLOS ONE, found a cooking method that
reduced arsenic by 85%. They used a filter coffee maker to pass the hot water through the rice as it cooks.
But rinsing rice does remove some of the valuable nutrients.
According to the FDA,
rinsing rice may reduce the levels of some nutrients, including folate, iron, niacin and thiamin, by 50 to 70%.
And nutrients were lost during the the coffee filter experiment, too.
Approximately 50% of the potassium and 7% of the phosphorus were lost.
But the levels of calcium, copper, iron, manganese, sulphur, and zinc
did not change significantly.
How to Reduce Arsenic in Rice
If you decide to eat rice, you may want to take these steps:
- Choose organic basmati rice from California (or India and Pakistan) if possible.
- Rinse rice thoroughly or even better soak it for 48 hours before
cooking it, pouring off the water and rinsing it every 8 to 12 hours
(like soaking beans).
- Cook rice in 6 to 10 parts water to one part rice.
- When the rice is done, drain off the extra water after cooking.
Or if you want to try making rice in a coffee maker, Quartz has suggestions
here.
Water is often contaminated with arsenic as well, so using filtered water is best. (Learn more about the importance of
clean drinking water.)
And think about adding variety to your diet and trying more alternatives to rice.
Rice Recommendations for Parents
The FDA issued a
statement discouraging parents to
not use rice and rice cereals as a primary food due to arsenic contamination.
Instead, the agency advises parents to feed kids a variety grains and other foods.
Remember Rice Products, Too
High levels of inorganic arsenic have been found in many rice products, too.
For example:
- Rice milk
- Brown rice syrup
- Rice-based pasta
- Bread made with rice
- Cereals made with rice
- Crackers made with rice
- Cereal bars with rice or brown rice syrup
So it’s important to consider reducing the amount of all rice products you’re eating.
According to
tests by Consumer Reports,
only one serving of rice cereal or rice pasta could put kids over the maximum amount of rice they recommend in a week.
And rice cakes give kids close to a weekly limit in only one serving!
Why Gluten-Free Eaters Should Be Concerned
If you eat a gluten-free or gluten-reduced diet, you probably know that many products marketed as “gluten-free” contain rice.
People who eat a gluten-free diet or gluten-free products may be more likely to have higher arsenic exposure.
In fact, according to a 2017 study
published in the journal
Epidemiology people who reported eating a gluten-free diet had, on average, almost
two times the amount of arsenic in their bodies compared to people who weren’t gluten-free.
When you buy packaged foods, you may want to check the ingredients for rice and eat less of these foods.
And remember,
many healthy foods are naturally free of gluten, such as fresh, whole fruits and vegetables and other gluten-free grains.
Do Other Grains Contain Arsenic?
Consumer Reports also
looked into whether grains other than rice have concerning levels of arsenic.
Amaranth, buckwheat, millet, and polenta (grits) had negligible levels of inorganic arsenic. Bulgur, barley, and farro also had
very little arsenic.
Quinoa had much lower levels than any of the rice they tested, but the amount varied depending on the sample.
Alternatives to Rice You Should Try
There’s a whole world of grains and other foods worth trying. Why
consume mostly rice when you have so many exciting and delicious
options?
Here are seven healthy rice alternatives worth trying:
Oats: A Hearty and Affordable Breakfast
Oats and oatmeal are packed with protein and are great for digestion. Eating them can also help you feel full.
Oatmeal makes a popular breakfast option, but try having a bowl
anytime when you’re hungry. Or add some oats to your smoothie or
smoothie bowl to make it more satisfying.
For a new idea, try these
Gluten-Free Oat Waffles.
Quinoa: A Nutty and Wholesome Seed with A Slight Crunch
Quinoa, a pseudograin, has even more fiber and protein than rice. You
can serve it like you would rice — plain, seasoned, in casseroles, or
with a stir-fry.
And it cooks in about half the time as brown rice (about the same
time as white rice). But remember this: When you cook quinoa, try
rinsing it first. Rinsing will remove a bit of bitter taste, yielding a
sweeter and tastier grain.
You might enjoy this
Crustless Quinoa Quiche for breakfast.
Barley: One of The Oldest Consumed Grains in The World
If you’ve had barley, you’ve probably had it in a soup. But this high-fiber grain can do more.
It can work like rice in a number of dishes. Eat it plain as a side
or turn it into a pilaf. (Barley does contain gluten, so if you’re
gluten-free, you’ll want to avoid it.)
Millet: A Nutritional Powerhouse
Hailing from China, this tiny seed is prized in Africa and South America for its nutrient profile and its culinary flexibility.
The definition of fluffy, millet lends itself well to porridges,
sides, and even as a gluten-free base for bread and baked goods.
It also grows in areas with poor soil, making it an excellent tool in the fight against world hunger.
Teff: Said to Be The Tiniest Grain on Earth
A staple in Ethiopian cuisine, teff is a tiny brown grain that packs a hearty nutritious punch.
It cooks more like a porridge than a fluffy side of rice. But its
nutty flavor and versatility make it a welcome reprieve from dinner
routines.
Amaranth: You May Not Know It, But Can Find It In Most Grocery Stores
Amaranth, also a pseudograin, looks similar to teff and has a
slightly sweet and nutty flavor. Plus, it’s higher in minerals than many
vegetables.
From savory to sweet, you can use this seed in a variety of dishes or as a thickener for sauces, soups, and stews.
Buckwheat: A Grain Not Related to Wheat
Despite its name, buckwheat is gluten-free because it’s a pseudograin. It’s similar to quinoa, yet it’s larger and softer.
Buckwheat is loaded with protein — more than any other grain except
quinoa. It’s also an excellent source of vitamin B6, magnesium, and
potassium.
Looking for a good idea? Try this
Harvest Buckwheat Salad.
Cauliflower Rice: Easy to Make and Light and Fluffy
Minced or “riced” cauliflower looks like rice, but it’s totally veggie-powered.
Eating cauliflower rice can be a healthy way to enjoy the outstanding
nutrient density of cauliflower while also avoiding arsenic and having
your “rice,” too.
But how do you make it? Try this
Cauliflower Rice recipe.
Healthy Eating Can Protect You From Arsenic (And Other Contaminants, Too!)
Eating healthy foods and keeping your
gut happy and healthy will help your body eliminate toxins and protect you from harm.
Specifically, cruciferous veggies like broccoli, cabbage, kale, and
arugula can help. They contain a compound called sulforaphane, which
studies have
shown can
assist with protection from and elimination of arsenic, other heavy metals, and pesticides.
And a 2014 study
published in
Asian Pacific Journal of Tropical Biomedicine found that moringa (often consumed as a powder) may be useful in reducing the risks of arsenic.
Should You Give Up Rice for Good?
Professor Andy Meharg of Queen’s University Belfast (who has been studying arsenic for decades) equated arsenic to smoking. He
told the BBC:
“It’s dose-dependent —
the more you eat, the higher your risk is.”
Overall, your best bet is to reduce your rice consumption to about
one time per week, rotate in other grains, and aim for a healthy,
balanced diet to help your body defend itself from harm.
Most likely, you don’t need to cut out rice completely in order to reduce your exposure significantly.
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