Arsenic in Rice: Why is it There and How to Remove it

Is the arsenic in rice a cause for concern? Absolutely. This naturally occurring element can pose health risks, especially for infants and children. But there's good news! You can reduce arsenic levels in rice and minimize your exposure. Discover the risks of arsenic and simple preparation methods to make your rice safer.

Jump to:

• The connection between rice and arsenic
• Rice has a higher arsenic concentration compared to other grains
• The health effects of long-term exposure to arsenic
• How to reduce arsenic exposure from rice
• How to cook rice to reduce arsenic
• Cooking for Less Arsenic, More Nutrients
• Processed rice foods: hidden sources of arsenic
• Frequently Asked Questions

The connection between rice and arsenic

Nearly half the world's population depends on rice as a staple, making rice an important ingredient. If you read Agatha Christie's mystery novels, you'll notice that arsenic was often the poison of choice for many of her murders. So what's arsenic doing in rice?

Earth's crust naturally contains the element arsenic. Industrial activities, particularly mining and industrial processes, significantly increase its environmental presence. One major source is smelting (the separation of metal from rock), where arsenic is released as a byproduct when various metals, such as gold, lead, nickel, and zinc, are extracted from their ores [1].

1. Organic arsenic: This type is mainly found in plants and animals and is considered less harmful.
2. Inorganic arsenic: This type is found in water, soil, and rock and is considered highly toxic [2]. Inorganic arsenic, often found in rice, is a known carcinogen linked to several types of cancers and other diseases.

Rice has a higher arsenic concentration compared to other grains

Compared to other grains, like wheat and oats, rice tends to have higher levels of arsenic due to two main reasons:

1. How the rice is grown: The rice crop requires irrigation by standing water in the field [3], which makes it more prone to absorbing arsenic from the standing water, which could come naturally from the earth or through man-made environments like pesticides, arsenic present in water, or fertilizers.
2. Rice regions: Since rice is prone to absorbing more arsenic through water and earth, regions with higher arsenic exposure through industrial activities produce rice with higher arsenic levels.

The health effects of long-term exposure to arsenic

In animals, inorganic arsenic exposure is linked with toxic damage to organ systems, DNA damage, and inflammation [4]. Even in humans, arsenic poses a serious threat to our health when exposure occurs over extended periods.

• Cancer: Inorganic arsenic is a known carcinogen. Even at low levels, long-term exposure increases the risk of skin, lung, and bladder cancers [5].
• Heart Disease: Research links arsenic exposure to a higher risk of cardiovascular issues [6].
• Developmental Problems: Children, especially infants and toddlers, are particularly vulnerable. Arsenic exposure can lead to impaired cognitive development and behavioral problems [7].

How to reduce arsenic exposure from rice

Half the world's population eats rice as a staple food. While arsenic poses health risks with long-term exposure, you can significantly reduce your arsenic intake from rice. Choosing your rice carefully and using the right preparation methods allows you to enjoy this grain while minimizing potential harm.

Choose rice from regions with low arsenic exposure

White basmati rice from California, India, and Pakistan and sushi rice from the U.S. are found to have the least amount of inorganic arsenic [8]. Rice from the southern regions—Arkansas, Louisiana, and Texas—in the U.S. had more inorganic arsenic except in the sushi and quick-cooking varieties. If you don't live in the U.S., check with your local food authorities responsible for food safety to find rice with the least amount of inorganic arsenic.

Brown rice has more arsenic but has equal absorption as white rice

Brown rice has an average of 80% more inorganic arsenic than white rice of the same variety [8]. This is because arsenic is usually concentrated in the outer layer of the grain. However, brown rice also contains the most nutrients-manganese, iron, and thiamin- rice has to offer. White rice loses most of these nutrients in processing. Additionally, white rice tends to have more adverse effects on blood sugar levels than brown rice, as it has a higher glycemic index. Brown rice also has high amounts of fiber, which decreases its effect on blood sugar.

White rice seems to be an obvious choice when considering arsenic levels. However, a Harvard study found that the consumption of white rice and brown rice exhibited similar associations with inorganic arsenic in urine [9].

It could be due to brown rice's high fiber content, which might require eating less to keep you fuller for longer, or it could be that both brown and white rice have similar arsenic absorption in the gut.

Enjoy brown and white rice for a balanced diet instead of getting caught up in the brown vs. white rice debate. Adjust the ratio (e.g., 50/50, 60/40, etc.) based on your nutritional needs and health goals.

Swap rice with other grains to create variety and reduce arsenic exposure

Many grains have very little or no arsenic present [8]. Grains such as millet and quinoa also mimic the texture of rice and can be swapped easily with rice. Here is a table listing grains with low arsenic levels.

Gluten status	Very low arsenic levels	Medium arsenic levels
Gluten-containing grains	Bulgur, barley, farro
Gluten-free grains	Amaranth, buckwheat, millet, polenta	Quinoa (less than rice)

Go grain free few meals a week

Swapping out rice for other grain-free options a few times a week is a smart way to reduce your overall arsenic exposure. Fortunately, delicious and nutritious alternatives abound! For example, try grain-free "rice" made from cauliflower or broccoli. On TLC, we use cauliflower rice instead of traditional rice creamy cauli-rice and white bean risotto. Here are some recipes from TLC to go grain-free a few times a week. Just pair these with an easy side salad.

How to cook rice to reduce arsenic

My grandmother knew something about reducing antinutrients and chemicals from grains, beans, and lentils. Interestingly, she followed somewhat similar practices that scientists recommend today. While removing arsenic completely from rice is impossible, the following cooking methods help reduce the majority, according to a scientific study, which resembles a lot with how my grandma cooked rice [10].

1. Rince the raw rice: this simple step removes around 10% of arsenic [11]. My grandma (as in most homes in India) rinsed rice thoroughly and soaked it for a few hours to take out the antinutrients such as phytates.
2. New cooking method that retains nutrients and removes arsenic: cooking grains in extra water and throwing that water away would remove most of the arsenic. This method is often followed in Indian kitchens, where rice is a staple. However, this would also remove most of the nutrients. A new method discovered at the University of Sheffield [12] helps remove 50% of the naturally occurring arsenic in brown rice and 74% in white rice while keeping the rice nutrition intact. Here is the step-by-step method

Processed rice foods: hidden sources of arsenic

We've moved away from traditional rice consumption as a cooked grain. The rise of the gluten-free trend has increased demand for gluten-free grain options and made rice a major ingredient in many processed foods. This has increased the amount of unhealthy processed food in our diets and the risk of arsenic exposure.

Foods	How Processed is It?	Reduce/Remove
Cooked brown rice	Whole grain, traditionally cooked as a side or main dish	Reduce by swapping with other whole grains
Cooked white rice	More processed than brown rice, traditionally cooked as a side or main dish	Reduce/remove
Brown rice-based noodles and pasta	Processed, but the arsenic decreases because of the cooking method-boiling and discarding the water	Use in moderation
Rice flour	Less processed than rice-based processed food	Reduce/remove
Rice-based sugary cereals	Highly processed: for example, Crispy Rice	Remove
Rice-based infant and toddler cereals	Highly processed, best to make at home	Remove
Sugar-free rice puffs and cereal	Highly processed, but may offer snack options	Reduce
Rice crackers and cakes	Highly processed, but may offer snack options	Reduce
Rice-based beverages	Highly processed, for example, rice milk	Remove
Rice-based protein powders	Highly processed, swap with other plant-based protein powder options like pea protein	Reduce/remove
Rice syrup, sweetener, sugar	Highly processed	Remove
Rice-based baked foods	Made with rice flour	Reduce/remove
Rice-based animal food	Highly processed, arsenic has been commonly used in animal feed/drugs to prevent disease and faster growth [4]	Reduce/remove

Frequently Asked Questions