Arsenic in Rice: Is Your dinner Safe to Eat?
Table of Contents
A recent study revealed arsenic in every sample of rice tested across the United States,raising concerns for consumers. While rice remains a staple food for billions, understanding the risks and mitigation strategies is crucial for maintaining a healthy diet.
Widespread Contamination: Arsenic Found in All Tested Rice Samples
A concerning new study found arsenic – a toxic mineral – present in 100% of the 145 rice samples purchased from stores nationwide. This finding underscores the pervasive nature of arsenic contamination in a food source many rely on daily. according to a registered dietitian, Beth Czerwony, RD, LD, the presence of arsenic in rice isn’t necessarily a new phenomenon, but the complete nature of this recent finding is noteworthy.
Why is Arsenic in Rice?
Arsenic is a naturally occurring element found in the Earth’s crust, present in soil and water. Human activities, including mining, manufacturing, and agriculture – specifically through the use of fertilizers and pesticides – further contribute to its spread. This arsenic ultimately ends up in the flooded rice paddies where the grain is cultivated.
“Rice plants tend to be very porous,” Czerwony explains. “So, arsenic that’s in the soil or water where rice is being grown tends to be absorbed – and it eventually ends up in the grains of rice.”
Brown Rice vs. White Rice: which is Safer?
The type of rice considerably impacts its arsenic levels. Brown rice generally contains higher levels of arsenic than white rice. This is because brown rice retains more of the original grain, including the outer layers where arsenic accumulates.
White rice, on the other hand, undergoes a milling process that removes these outer layers, reducing arsenic content. However, this process also strips away some of the nutritional value, including fiber, vitamins, and minerals.
Health Risks Associated with Arsenic Exposure
Long-term exposure to arsenic, even at low levels, can pose several health risks. These include:
- Cancer (bladder, lung, skin)
- Cardiovascular disease
- Type 2 diabetes
- Skin disorders
“I know that all of that sounds scary,” Czerwony says, “but in a diet that includes rice, the risk to your health from arsenic exposure is very low for most people. You should feel safe eating it, even if it’s a important part of your meals.”
Reducing Your Arsenic Exposure: Practical Steps
While the findings might potentially be unsettling, several steps can be taken to minimize arsenic exposure from rice consumption. Given that rice is a nutritional powerhouse and a staple food worldwide, these adjustments can offer peace of mind.
Czerwony recommends the following:
- Cook rice like pasta: Using a high water-to-rice ratio (6-10 parts water to 1 part rice) and draining the excess water can reduce arsenic levels by 40% to 60%. Note that this method also reduces the rice’s nutritional value.
- Soak rice: Soaking rice for at least 30 minutes, or even overnight, can help eliminate some arsenic. Rinsing alone is not as effective.
- Explore alternative grains: Incorporating grains like quinoa, barley, and farro into your diet provides similar nutritional benefits with less concern about arsenic absorption. Non-rice-based baby cereals are also available.
- Choose wisely: Opt for jasmine rice from Thailand, basmati rice from India, or rice grown in California when possible. White rice generally carries a lower risk than brown rice, though it offers less nutritional value.
- Practice moderation: reducing overall rice consumption lowers your potential exposure. The average American consumes approximately 27 pounds of rice annually, while consumption in China exceeds 220 pounds per person.
“If you’re concerned about arsenic in rice, making a few changes in your cooking and meal-planning can reduce your exposure to it – and that’s never a bad idea,” Czerwony concludes.
