How Can I Remove Arsenic from Brown Rice?

According to the U.S. Food and Drug Administration (FDA), consuming rice can lead to higher average arsenic exposure compared to other foods. Fortunately, home cooks can take several steps to minimize this contaminant in brown rice without sacrificing its nutritional benefits.

Quick Summary

You can significantly reduce inorganic arsenic in brown rice by using specific preparation and cooking techniques. Effective methods include parboiling, cooking in excess water (pasta method), and prolonged soaking, which can minimize exposure to this heavy metal.

Key Points

• Soak and Rinse: Pre-soaking brown rice overnight and rinsing thoroughly can significantly reduce inorganic arsenic content.

• Cook with Excess Water: The 'pasta method'—using a high water-to-rice ratio (6:1 or more) and draining excess water—removes a substantial amount of arsenic.

• Parboil for Efficiency: A five-minute parboil followed by rinsing and fresh-water cooking is an effective method for arsenic reduction.

• Select Low-Arsenic Varieties: California-grown rice and Basmati from specific regions like India and Pakistan are generally lower in arsenic.

• Diversify Your Grains: Alternate brown rice with other healthy, low-arsenic grains such as quinoa, millet, and bulgur to reduce overall exposure.

Understanding Arsenic in Brown Rice

Arsenic is a naturally occurring element found in soil and water. Rice plants are particularly effective at absorbing arsenic from the environment, and since brown rice retains its bran layer, it typically contains higher levels of inorganic arsenic than white rice. Long-term exposure to high levels of inorganic arsenic can lead to health concerns, but proper preparation can help reduce this risk. Many studies have focused on developing strategies for home cooks to minimize arsenic exposure from rice.

The Importance of Washing and Soaking

Starting with a thorough rinse is the first line of defense. While some surface-level arsenic may be removed, rinsing alone is not the most effective method. The real power comes from combining rinsing with soaking. Studies have shown that soaking brown rice overnight can open the grain and help release arsenic. After soaking, it is crucial to drain and rinse the rice with fresh water before cooking.

Step-by-step soaking method:

• Place the desired amount of brown rice in a large bowl.
• Fill the bowl with water, swirl the rice with your fingers, and drain. Repeat this process 4-6 times until the water runs mostly clear.
• Cover the rice with fresh water and let it soak for at least 4 hours, or ideally overnight.
• Drain the soaked rice, give it one last rinse, and it's ready for cooking.

The Most Effective Cooking Methods

Beyond soaking, the way you cook your brown rice is the single most important factor for arsenic reduction. Two methods stand out for their effectiveness.

The Pasta Method (Cooking in Excess Water)

This method is highly recommended by experts, including Consumer Reports, and can significantly reduce inorganic arsenic levels. It involves cooking rice in a large volume of water and then draining the excess, much like cooking pasta.

Instructions:

1. Use a ratio of 6 to 10 cups of water for every one cup of rice.
2. Bring the water to a rolling boil in a large pot.
3. Add your pre-soaked and rinsed rice.
4. Cook the rice for the required time (usually 30-40 minutes for brown rice).
5. Once cooked, drain off all the excess water thoroughly using a colander.
6. Return the rice to the pot, cover, and let it steam for about 10 minutes before fluffing with a fork.

The Parboiling and Absorption (PBA) Method

A 2021 study highlighted the effectiveness of parboiling rice for five minutes before cooking. This method is proven to remove a significant percentage of arsenic while preserving valuable micronutrients.

Instructions:

1. Bring a large pot of water to a boil.
2. Add your brown rice and parboil for exactly five minutes.
3. After five minutes, drain the water completely and rinse the rice with fresh water.
4. Cook the parboiled rice in a fresh, smaller amount of water using the absorption method (typically a 2:1 water-to-rice ratio). This step should be significantly shorter than standard cooking.

Cooking Method Comparison Table

Method	Effectiveness in Arsenic Reduction	Nutrient Retention	Ease of Process
Absorption Method (Standard Rice Cooker)	Low	High	Very Easy
Pasta Method (Excess Water)	High (up to 60%)	Moderate (some nutrients are lost)	Moderate
Parboiling and Absorption (PBA)	High (up to 54% for brown rice)	High	Moderate
Overnight Soak + Pasta Method	Very High (up to 80%)	Moderate	Moderate (requires planning)

Choosing Lower-Arsenic Rice Varieties and Alternatives

While cooking methods are critical, the rice you choose can also impact your exposure. Some rice varieties and growing regions naturally have lower arsenic levels. California-grown rice, as well as Basmati from India and Pakistan, are often cited as having lower arsenic levels than rice grown in the South Central U.S. (Arkansas, Louisiana, Missouri, and Texas).

It is also wise to diversify your diet by incorporating other grains that are naturally lower in arsenic. These include quinoa, millet, amaranth, bulgur, and farro. Regular variation in your diet is a simple and effective strategy for minimizing exposure to any single contaminant.

A Note on Nutrients

Some of the most effective arsenic-reduction methods, like the pasta method, can also wash away some nutrients, such as B vitamins. However, other options like the PBA method, developed at the University of Sheffield, are designed to minimize this nutrient loss. For those concerned about nutrient intake, balancing a varied diet with other nutritious foods like fruits, vegetables, beans, and lentils can help offset any minor losses from rice preparation.

Conclusion

Reducing arsenic in brown rice is a practical goal that can be achieved in your own kitchen with the right techniques. By soaking your rice overnight and then cooking it using either the pasta method or the parboiling and absorption (PBA) technique, you can dramatically lower your arsenic exposure. While brown rice contains more inorganic arsenic than white rice, its superior nutritional profile makes it worth the extra preparation effort. Combining these cooking tips with mindful shopping for lower-arsenic rice varieties and diversifying your diet with other healthy grains provides a comprehensive strategy for safe and healthy eating. By taking control of your food preparation, you can continue to enjoy brown rice as a healthy part of your diet with greater peace of mind.

Practical Tips for Reducing Arsenic

• Soak overnight: Soaking rice for several hours to overnight, followed by rinsing, is a highly effective pre-cooking step for arsenic removal.
• Use the pasta method: Cooking rice in a 6:1 or higher water-to-rice ratio and draining the excess water can remove a significant amount of arsenic.
• Consider parboiling (PBA): A quick five-minute parboil before cooking reduces arsenic while helping retain nutrients.
• Choose your rice wisely: Opt for Basmati from India/Pakistan or rice from California, which typically have lower arsenic levels.
• Vary your grains: Incorporate low-arsenic grains like quinoa, bulgur, and farro into your diet to reduce overall rice consumption.
• Drink clean water: Ensure the water you use for soaking and cooking is low in arsenic, as rice can absorb it from the water.
• Balance nutrients: Be mindful that some methods may reduce B vitamins; compensate by eating a diverse range of other vitamin-rich foods.

Frequently Asked Questions

Does rinsing brown rice remove arsenic?

Rinsing raw brown rice can remove some surface-level arsenic, but it is not a highly effective method on its own. It's best used as a preparatory step before soaking or cooking with excess water for better results.

Is brown rice higher in arsenic than white rice?

Yes, brown rice typically contains higher levels of inorganic arsenic than white rice. This is because arsenic accumulates in the bran layer, which is removed to produce white rice.

Which cooking method is best for removing arsenic from brown rice?

The most effective method is a combination of soaking the rice overnight followed by the 'pasta method,' which involves cooking the rice in a large volume of water and then draining the excess. This can remove up to 80% of inorganic arsenic.

Will cooking brown rice in a rice cooker remove arsenic?

Using a rice cooker with the standard absorption method is not effective at removing arsenic. Since the water is fully absorbed, any arsenic that leaches into the cooking water is reabsorbed by the rice.

Can I use the parboiling method with brown rice?

Yes, a study found that parboiling brown rice for five minutes and then draining the water can remove up to 54% of inorganic arsenic while preserving many of the nutrients.

Are there any arsenic-free grains?

No grain is completely arsenic-free, but many have significantly lower levels than rice. Good alternatives include quinoa, bulgur, farro, and millet.

Does the arsenic-reduction process also remove nutrients?

While cooking in excess water (the pasta method) can lead to some loss of water-soluble nutrients like B vitamins, methods like parboiling are designed to minimize this nutrient loss. Consuming a varied diet helps to ensure you still get all necessary vitamins and minerals.