Arsenic in rice

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What is Arsenic?

Arsenic is a heavy metal found naturally in the Earth’s crust, present in water, air, and soil. It comes in various forms, with the inorganic type being the most harmful. This toxic form can be discovered in the earth’s crust, groundwater, and even in certain foods and beverages.

The levels of arsenic in our food and drinks depend on where and how they are grown or processed. Foods like rice and seafood, for instance, often contain higher levels of inorganic arsenic. This is because plants, like rice, absorb arsenic from the soil and water, while seafood absorbs it from the water.

Health Risks

Exposure to inorganic arsenic can happen through contaminated water, food, and air, and it can adversely affect human health. Long-term exposure may lead to various health issues, including cancer, cardiovascular diseases, and problems with the skin, lungs, and bladder. Additionally, it can cause developmental and reproductive problems and negatively impact the immune system.

Vulnerable Groups

Certain groups of people may be more susceptible to the effects of arsenic. These include infants, children, pregnant women, women planning to become pregnant, and individuals with specific chronic health conditions. They may face an increased risk of health problems associated with arsenic exposure.

Levels of Arsenic in Rice

FDA Guidelines on Arsenic Levels

The U.S. Food and Drug Administration (FDA) has recommended guidelines for arsenic levels in rice. Back in 2016, the FDA proposed a maximum allowable level of 100 parts per billion (ppb) for inorganic arsenic in infant rice cereal. It’s crucial to understand that this suggestion isn’t a legally enforceable limit. The FDA is actively monitoring arsenic levels in rice and rice products, advising consumers to maintain a diverse diet to mitigate potential risks.

Types of Grains

The amount of arsenic in rice varies, with white rice generally having lower levels compared to brown rice. Yet, white rice is lower in fiber and vitamins. A balanced diet that includes various grains is recommended. If rice is a staple, consider incorporating lower-arsenic options such as amaranth, quinoa, bulgur, and farro. These grains not only contain less arsenic but also offer diverse nutrients and health benefits.

Rice With Lower Arsenic Levels

The region where rice is grown affects its arsenic content. Some areas naturally have lower arsenic levels in their soil, resulting in rice with lower arsenic content. White basmati rice from California, India, and Pakistan, as well as sushi rice from the U.S., may have lower arsenic levels. Popular brands from these regions are listed to help you make informed choices.

California:

Lundberg Family Farms
SunWest
Tamanishiki
Royal Rice
Nishiki

India:

Kohinoor
India Gate
Daawat
Lal Qilla
Amira

Pakistan:

Shaheen Basmati Rice
Mehran
Kisan
Falak
Matco Foods

Rice With Higher Arsenic Levels

In the U.S., regional differences, especially in Southern states like Texas and Louisiana, can influence arsenic levels in rice. Rice from these areas may have higher arsenic levels due to past pesticide use. Checking packaging for information on the rice’s origin can be helpful when shopping.

Uncle Ben’s
Supreme Rice
Mahatma
Riceland
Blue Ribbon
Delta Blues
Texmati

*Note: while these are sourced from those areas, doesn’t mean they will actually have higher levels of arsenic.

Do I Need to Avoid Rice?

Wondering if you should cut rice from your diet due to arsenic concerns? The good news is, you don’t need to bid farewell to this dietary staple. Instead, let’s explore some steps to enjoy rice while minimizing arsenic exposure and maintaining a healthy diet.

Rice is undeniably nutritious, but excessive consumption can tilt your dietary balance, especially if you’re mindful of blood sugar or weight concerns. While cutting down on rice is a solution, it’s equally important to focus on overall dietary diversity.

Removing Arsenic From Rice

A study from the Institute for Sustainable Food unveils a home-friendly method to cook rice that significantly lowers arsenic levels without sacrificing nutrients. The “parboiling with absorption method” (PBA) emerged as the most effective.

Here’s a simple breakdown of the process:

Measure and Rinse: Measure your rice and rinse it to remove dirt and excess starch. Drain well.
Boil in Pre-boiled Water: Bring a generous amount of water to a rolling boil. Add rinsed rice and let it boil for 5 minutes. This parboiling step removes arsenic and partially cooks the rice.
Drain and Rinse: After 5 minutes, drain the rice carefully. Rinse under cold water to stop cooking and remove residual starch.
Cook as Usual: Transfer rice back to the pot, add fresh water, and cook as you normally would.

This method demonstrated impressive results, reducing over 50% of arsenic in brown rice and 74% in white rice, without compromising micronutrients.