Should You Be Worried About Arsenic in Rice?

Odds are, there’s a box or bag of rice in your pantry ready for a future meal — and that can make it REALLY difficult to ignore headlines warning about dangerously high levels of arsenic found in the food.

A recent study found arsenic in 100% of rice samples purchased from stores across the United States. That’s right: Every single product tested, all 145 of them, had the toxic mineral.

So, is your dinner safe to eat? Let’s find out from registered dietitian Beth Czerwony, RD, LD.

Why does rice contain arsenic?

As a naturally occurring element in the Earth’s crust, arsenic can be found in the soil and water that’s all around us. Mankind spreads arsenic, too, through activities like mining, manufacturing and farming (via fertilizer and pesticides).

All of that contributes to arsenic ending up in the flooded fields, or paddies, where rice is grown.

“Rice plants tend to be very porous,” explains Czerwony. “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.”

Do certain types of rice have more arsenic?

Brown rice tends to have higher levels of arsenic than white rice. The reason? Brown rice includes more of the actual rice grain, which increases the amount of arsenic that may reach your plate.

White rice, on the other hand, is stripped of its outer layers during processing. That milling reduces the amount of arsenic. (“It’s still present, though — just in lower amounts,” notes Czerwony.)

Another factor affecting arsenic levels in rice is where it’s grown.

“The amount of arsenic in rice depends on the arsenic levels where it’s farmed,” says Czerwony. “Concentration levels can vary dramatically by location.”

Jasmine rice from Thailand and basmati rice from India are considered varieties of rice with lower arsenic levels. Ditto for rice grown in California, including types of sushi rice and Calrose rice.

Arborio rice (risotto) from Italy tested higher for arsenic and other heavy metals. White rice harvested in the southeastern United States also had higher levels.

Is rice safe to eat?

Overall, rice is considered safe to eat, says Czerwony — but some caution is a good idea, particularly for young children and women who are pregnant.

Arsenic isn’t good for anyone, of course, but it’s particularly damaging to kids during their early developmental stages. Their smaller bodies make them more vulnerable to the toxic effects of the metal, which can result in:

• Learning disabilities
• Behavioral problems
• Lowered IQ
• Low birthweight

For adults, the U.S Food and Drug Administration (FDA) reports that elevated or long-term exposure to arsenic has been linked to increased risk of:

• Bladder, lung and skin cancers
• Cardiovascular disease
• Type 2 diabetes
• Skin disorders

“I know that all of that sounds scary,” says Czerwony, “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 significant part of your meals.”

How to lower arsenic in the rice you eat

Still worried about arsenic in your rice? Well, there are steps you can take to minimize your exposure — welcome news given that rice is a nutritional powerhouse and the most widely eaten food in the world!

Czerwony offers these suggestions to limit your risk:

• Cook rice like pasta: FDA research shows you can reduce arsenic levels in rice by 40% to 60% by cooking it in excess water, like pasta. Use six to 10 parts water to one part rice, then drain the excess water. (But this also lowers the nutritional value.)
• Soak rice: Soaking your rice for at least half an hour before cooking, or as long as overnight, can eliminate some arsenic. Rinsing alone isn’t considered highly effective.
• Try other grains: While rice is popular, it’s not your only option. Grains like quinoa, barley and farro pack a similar nutritional punch with less concern about arsenic absorption. (Baby cereals come in non-rice-based alternatives, too.)
• Choose certain rice varieties: As mentioned, jasmine rice from Thailand, basmati rice from India and rice grown in California typically have less arsenic. Using white rice over brown rice limits risk, too (though, white rice offers less nutritional value).
• Moderation: Eating less rice reduces your chance of exposure. (Makes sense, right?) The average American eats about 27 pounds of rice a year. In China, per-person consumption is estimated at more than 220 pounds a year.

“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,” says Czerwony.