How do I get rid of arsenic in rice? Practical steps for safer cooking

According to the FDA, cooking rice in excess water can reduce inorganic arsenic content by 40% to 60%, depending on the type of rice. For those wondering, "How do I get rid of arsenic in rice?", this simple but effective method is just one of several steps you can take to make your staple grain safer to eat.

Quick Summary

Cooking rice with specific techniques, including rinsing, soaking, and boiling with excess water, can substantially lower its inorganic arsenic content. Selecting rice varieties from certain regions also helps minimize exposure to this heavy metal.

Key Points

• Choose Low-Arsenic Rice Varieties: Select white basmati or jasmine from California, India, or Pakistan, as these often have lower arsenic levels than rice from other regions.

• Cook with Excess Water: Use a 6:1 or higher water-to-rice ratio and drain the excess water afterward (the 'pasta method') to reduce arsenic content by 40-60%.

• Soak and Rinse Your Rice: Pre-soak rice overnight to help draw out arsenic, then rinse it thoroughly with fresh water before cooking.

• Explore the PBA Method: For a more advanced approach, parboil rice for five minutes, rinse it, then cook with fresh water to absorb, removing up to 74% of arsenic in white rice.

• Vary Your Grains: Reduce overall exposure by diversifying your diet with other grains like quinoa, millet, and buckwheat, which naturally contain less arsenic.

• Limit Rice Products for Children: Be mindful of rice-based processed foods, especially for infants and children, who are particularly vulnerable to arsenic exposure.

The Problem with Arsenic in Rice

Arsenic is a naturally occurring heavy metal present in soil and groundwater in many parts of the world. Unlike many other crops, rice is typically grown in flooded conditions, which allows it to absorb arsenic from the environment more readily. The primary concern is inorganic arsenic, a known carcinogen linked to an increased risk of bladder, lung, and skin cancer, as well as heart disease and type 2 diabetes over long-term exposure. While rice is a key food source for billions, understanding how to prepare it safely is crucial for reducing dietary exposure.

Why Different Rice Varieties Have Different Arsenic Levels

Not all rice contains the same amount of arsenic. Several factors influence the concentration of this heavy metal in your rice:

• Type of rice: Brown rice generally has higher levels of arsenic than white rice. This is because arsenic accumulates primarily in the outer bran layer of the grain, which is removed during the milling process to produce white rice. While white rice contains less arsenic, it also loses much of its fiber and nutrients during processing.
• Growing region: The amount of arsenic in the soil and water where the rice is grown plays a major role. Studies have shown that rice from certain regions, including parts of the south-central United States, often contains higher arsenic levels due to historical agricultural practices involving arsenical pesticides. In contrast, varieties from California, India, and Pakistan (specifically basmati and jasmine) tend to have lower levels.

Practical Cooking Methods to Reduce Arsenic

Fortunately, several proven techniques can significantly lower the arsenic content in your rice without eliminating it from your diet. Here is a breakdown of the most effective methods:

Method 1: The Pasta Method

This is one of the most effective and straightforward techniques. It involves cooking rice in a large volume of water, similar to boiling pasta, and then draining the excess water afterward.

1. Use a high water-to-rice ratio: Use at least a 6:1 ratio of water to rice, and some experts even suggest a 10:1 ratio for maximum reduction.
2. Boil and drain: Bring the large pot of water to a boil, add the rice, and cook until tender. The arsenic leaches into the boiling water.
3. Discard the water: Drain the cooked rice thoroughly to pour off the water containing the leached arsenic. This method can reduce inorganic arsenic levels by 40-60%.

Method 2: Soaking and Rinsing

While simple rinsing alone is less effective, combining it with an overnight soak can further increase arsenic removal.

1. Soak overnight: Place the rice in a bowl and cover it with a generous amount of water. Let it soak for at least half an hour, or preferably overnight. This allows the arsenic to begin leaching into the water.
2. Rinse thoroughly: After soaking, drain the water and rinse the rice multiple times with fresh water until the water runs clear. This removes the surface-level arsenic that has leached out.

Method 3: The Parboiling with Absorption (PBA) Method

Developed by researchers, this advanced two-stage method offers a high rate of arsenic removal while attempting to retain more nutrients than the pasta method.

1. Parboil: Add rice to a pot of boiling water and cook for five minutes.
2. Rinse and refresh: Drain the water and rinse the partially cooked rice thoroughly with fresh, clean water.
3. Cook to absorb: Return the rice to the pot with a smaller, measured amount of fresh water and cook until the water is absorbed, as you normally would.

Comparison of Arsenic Reduction Methods

Feature	Conventional Cooking (2:1 ratio)	Pasta Method (6:1+ ratio)	Soaking + Rinsing	Parboiling with Absorption (PBA)
Arsenic Reduction	Minimal	Up to 60%	Up to 80% (when combined with high-water cooking)	Over 50% for brown rice, up to 74% for white rice
Nutrient Impact	Retains nutrients, but also arsenic	Sacrifices some nutrients like B vitamins	Can leach some water-soluble nutrients, but less impact than boiling	Aims to minimize nutrient loss, particularly micronutrients like Zinc
Effort & Time	Quick and simple	Moderate effort (draining required)	Requires planning (overnight soak)	Moderate effort, multi-stage process
Resulting Texture	Can be sticky	Less sticky, fluffier	Can affect texture if soaked too long	High-quality cooked rice texture

Beyond Cooking: Making Smart Choices at the Store

Mitigating arsenic exposure starts long before you turn on the stove. By making informed choices, you can reduce the amount of arsenic you bring into your home.

• Choose rice by origin: As mentioned, basmati rice from India or Pakistan, and rice grown in California, typically have lower arsenic levels. Look for this information on the packaging.
• Diversify your grains: Don't rely solely on rice. Incorporate other nutritious, low-arsenic grains like quinoa, millet, buckwheat, farro, and barley into your diet. This variety not only reduces arsenic exposure but also adds a broader range of nutrients to your meals.
• Be mindful of rice-based products: Processed foods containing rice, such as infant cereals, pasta, crackers, and rice milk, can also be sources of arsenic. For children, who are particularly vulnerable, it's recommended to limit rice-based cereals and switch to alternatives like oatmeal.

Conclusion

While eliminating all arsenic exposure from your diet is impossible, there are actionable and effective strategies to significantly reduce the inorganic arsenic content in rice. By adopting specific cooking methods like the 'pasta method' or the more advanced 'Parboiling with Absorption' technique, and making deliberate choices about the rice varieties you purchase, you can reduce your risk. These changes don't require abandoning rice altogether but instead empower you to enjoy this versatile staple more safely and with greater peace of mind. For the highest level of risk reduction, combine pre-soaking and rinsing with the high water-to-rice cooking method and ensure your dietary choices are varied. Always remember to seek out high-quality water for both soaking and cooking to avoid re-introducing contaminants. You can find more information on limiting exposure to arsenic from the U.S. Food and Drug Administration What You Can Do to Limit Exposure to Arsenic.

Frequently Asked Questions

Does rinsing rice before cooking help remove arsenic?

Rinsing rice alone is not highly effective at removing arsenic. It is most effective when combined with soaking and cooking in excess water, as this allows more arsenic to leach out and be washed away.

Is brown rice or white rice better for avoiding arsenic?

White rice typically contains less inorganic arsenic than brown rice because the outer bran layer, where arsenic accumulates, is removed during processing. However, brown rice retains more fiber and nutrients.

Which types of rice have the lowest arsenic levels?

Certain types of rice, such as white basmati from California, India, or Pakistan, as well as California-grown sushi rice, are generally lower in arsenic. Organic rice is not necessarily lower in arsenic.

Does cooking rice like pasta really work to remove arsenic?

Yes, cooking rice in a high volume of water (6 to 10 cups of water per 1 cup of rice) and draining the excess liquid, as you would with pasta, is a proven method to remove a significant amount of inorganic arsenic.

What is the most effective cooking method for removing arsenic from rice?

Research suggests that soaking rice overnight, rinsing it thoroughly, and then cooking it with excess water (like pasta) can remove a large percentage of arsenic. The 'Parboiling with Absorption' (PBA) method is also highly effective.

Are there other grains I can eat instead of rice to avoid arsenic?

Yes, to reduce your overall arsenic exposure, you can incorporate other grains that accumulate less arsenic into your diet. Good alternatives include quinoa, millet, buckwheat, farro, and barley.

Should infants and children avoid rice?

Health authorities recommend limiting or avoiding certain rice products for infants and young children, such as rice cakes and infant rice cereal, as they are more vulnerable to arsenic exposure. Opt for alternatives like oatmeal-based cereals instead.