Arsenic is a naturally occurring element found in soil and water globally. All plants absorb this element, but some, like rice, are particularly efficient at accumulating it from the environment. The way rice is grown, typically in flooded fields, makes it more susceptible to absorbing inorganic arsenic—the more toxic form—from the soil. For this reason, many health-conscious consumers are searching for which grain has no arsenic, or at least has the lowest possible levels, to diversify their diets and reduce potential health risks.
The Problem with Arsenic in Grains
Rice accumulates significantly more arsenic than other grains, with studies showing it can contain up to 13 to 20 times more than wheat or barley. Furthermore, inorganic arsenic tends to concentrate in the grain's outer layer, or bran, which means brown rice often has higher levels than its white counterpart. Chronic, long-term exposure to inorganic arsenic, primarily through diet and drinking water, is linked to an increased risk of several health issues, including certain cancers, cardiovascular disease, and skin lesions. Because of their smaller body size and rapid metabolism, infants and young children are particularly vulnerable to the potential developmental effects of arsenic exposure.
Healthier Grain Alternatives with Negligible Arsenic
Fortunately, a wide variety of grains and pseudo-grains offer similar nutritional benefits to rice with significantly lower arsenic levels. Diversifying your diet with these options is an excellent way to reduce overall exposure.
Here is a list of grains and grain-like seeds known to have negligible or very low inorganic arsenic levels:
- Quinoa: A gluten-free seed that is a complete protein, meaning it contains all nine essential amino acids. Studies have shown it consistently has much lower arsenic content than rice.
- Millet: This ancient, gluten-free grain is a good source of fiber, magnesium, and phosphorus. Research suggests it has very low levels of inorganic arsenic.
- Buckwheat: A gluten-free, pseudo-cereal rich in fiber and antioxidants. Testing has found negligible levels of inorganic arsenic in buckwheat.
- Amaranth: Another highly nutritious, gluten-free pseudo-cereal that is a good source of protein and essential minerals. Like buckwheat and millet, it has negligible levels of inorganic arsenic.
- Oats: A common breakfast grain that is typically low in arsenic, especially compared to rice. When choosing oatmeal, look for brands that prioritize heavy metal testing, particularly for baby cereals.
- Farro, Barley, and Bulgur: These gluten-containing grains also have very little arsenic.
- Cornmeal (Polenta and Grits): Corn-based products generally contain low levels of inorganic arsenic.
- Wild Rice: Though technically a grass, wild rice is an excellent, low-arsenic alternative to regular rice. Some sources even state it contains no arsenic, as it doesn't accumulate it from the ground in the same way rice does.
Effective Cooking Methods to Further Reduce Arsenic
For those who still wish to include rice in their diet, modifying your cooking technique can significantly reduce inorganic arsenic content. The most effective method is to cook rice like pasta.
- Use a high water-to-rice ratio: Boil rice in a large pot with an excess of water—ideally a 6:1 or even 10:1 ratio of water to rice.
- Drain the water: Once cooked, drain the excess water, just as you would with pasta. This can remove 40–60% of the inorganic arsenic.
- Choose lower-arsenic varieties: Some specific types of rice, such as white basmati rice from California, India, or Pakistan, or sushi rice from the U.S., tend to have lower arsenic levels than other varieties.
Comparison of Arsenic Levels in Grains
| Grain Type | Typical Inorganic Arsenic Level | Key Nutritional Advantages | Considerations for Exposure |
|---|---|---|---|
| Rice | Higher (especially brown rice) | Source of carbohydrates, minerals; staple food globally | Varies by region, variety, and cooking method. Brown rice has more than white. |
| Quinoa | Low/Negligible | Complete protein, rich in fiber, minerals | Excellent rice alternative, gluten-free. |
| Millet | Low/Negligible | High in fiber, magnesium; gluten-free | Nutrient-dense alternative, suitable for diverse dishes. |
| Buckwheat | Low/Negligible | Antioxidant-rich, good fiber source; gluten-free | Not a true grain but a fruit seed; very low contamination risk. |
| Amaranth | Low/Negligible | High in protein, minerals; gluten-free | Similar to quinoa in nutritional profile, good for cooking. |
| Wild Rice | Negligible/Low | High in protein, fiber; often considered arsenic-free | Not botanically a rice; a great substitute. |
| Oats | Low | Rich in fiber (beta-glucan), vitamins, and minerals | Great for breakfast cereals and baked goods; good for infants. |
Conclusion: Varying Your Grains is Key
Finding a grain with no arsenic is not a realistic goal, as trace amounts are ubiquitous in the environment. However, by understanding which grains naturally contain significantly lower levels, you can make informed decisions to minimize your dietary intake of inorganic arsenic. The most effective strategy is to diversify your grain consumption, favoring low-arsenic options like quinoa, millet, and buckwheat over a high-rice diet. For those who enjoy rice, employing the pasta-style cooking method is a simple and effective way to reduce arsenic levels. By adopting these practices, you can enjoy a varied and nutritious diet while proactively managing your exposure to this environmental element. For more information, the World Health Organization offers extensive resources on arsenic exposure and public health.
The Takeaway: How to Manage Arsenic in Your Diet
- Prioritize Low-Arsenic Grains: Integrate quinoa, millet, buckwheat, and amaranth, which accumulate significantly less arsenic than rice, into your regular meals.
- Cook Rice Like Pasta: Use a high water-to-rice ratio (6:1 or more) and drain the excess water after cooking to reduce inorganic arsenic levels by up to 60%.
- Choose Lower-Arsenic Rice Varieties: If you eat rice, opt for varieties known for lower levels, such as white basmati from certain regions or U.S. sushi rice.
- Avoid Rice-Based Products in Infants: For babies, choose infant cereals made from oats or other multi-grains instead of rice cereal, which is often the highest source of arsenic exposure for this age group.
- Test Your Water: Since contaminated water used for cooking can introduce arsenic, test your tap or well water to ensure it has low levels.
- Don't Rely on Organic Labels: Organic rice can have the same amount of arsenic as conventionally grown rice, as the element is absorbed from the soil and water, not from pesticides.
