Rice tends to absorb more arsenic from its environment than almost any other crop. Arsenic is a naturally occurring element in the earth’s crust. But historical pesticide use and industrial pollution have also increased levels in certain soils and water sources.
Why Does It Matter?
There are two forms of arsenic: organic and inorganic. The inorganic form is considered highly toxic. Prolonged exposure to high levels of inorganic arsenic in rice is very unhealty. It’s associated with a higher risk of cancers, heart disease, and developmental problems in children.
Brown Rice vs. White Rice
If you look at the diagram above, you will notice the outer “bran” layer of the grain. Arsenic concentrates heavily in this specific layer. White rice is milled to remove the bran and germ. Therefore, it generally contains about 80% less arsenic than brown rice.
How to Reduce Arsenic When Cooking
You do not need to eliminate rice from your diet. You can significantly lower your exposure through how you shop and cook:
- Rinse thoroughly: Wash your raw rice in a strainer until the water runs completely clear.
- Cook it like pasta: Instead of the traditional method where the rice absorbs all the water, use a 6:1 water-to-rice ratio. Boil the rice in excess water and drain it when finished. This method can remove up to 60% of the remaining arsenic.
- Choose the right region: White basmati rice from California, India, and Pakistan consistently tests for some of the lowest arsenic levels. Rice grown in the southern United States (like Texas or Arkansas) tends to test higher due to historical cotton farming on the same land.
- Vary your grains: The easiest way to limit exposure is to rotate rice with other grains like quinoa, bulgur, farro, or amaranth.
