How to avoid rice with arsenic?

December 7, 2025 •

4 min read

Rice can absorb up to 10 times more arsenic from the soil and water than other grains, posing a health concern for frequent consumers. This guide offers practical strategies to significantly reduce your exposure to arsenic through simple cooking adjustments and informed purchasing decisions.

Quick Summary

Learn how to reduce arsenic in rice by choosing low-arsenic varieties, implementing specific cooking methods with excess water, and diversifying your grain intake for a healthier diet.

Key Points

Choose Lower-Arsenic Rice: Opt for white basmati or jasmine from India, Pakistan, or Thailand, or California-grown varieties, as they tend to have lower inorganic arsenic levels.
Cook with More Water: Use the 'pasta method' (6 to 10 parts water to 1 part rice), then drain the excess water, which can remove up to 60% of the arsenic.
Rinse and Soak Thoroughly: Rinsing and soaking rice before cooking can help reduce arsenic, though it's less effective than the excess water method alone.
Diversify Your Grains: Reduce your reliance on rice by incorporating other grains like quinoa, barley, millet, and oats into your diet.
Protect Vulnerable Groups: Limit rice consumption, especially brown rice, for infants and young children, and opt for rice-free infant cereals.
Avoid Contaminated Water: Be aware of your water source, as contaminated groundwater can be a significant source of arsenic.
Limit Rice-Based Products: Be mindful of rice-derived ingredients like rice syrup in processed snacks and cereals.

The Arsenic Problem in Rice

Arsenic is a naturally occurring element found in the earth's crust, and it is also present in water and soil. While it exists in both organic and inorganic forms, the inorganic form is considered more toxic and has been linked to health issues, including various cancers. Rice is particularly susceptible to absorbing arsenic from its environment, primarily due to its cultivation in flooded paddies. Unlike other grains, the rice plant takes up arsenic from the wet soil and water more easily, leading to higher concentrations in the grain itself. The arsenic tends to accumulate in the outer layer of the rice grain, known as the bran, which means brown rice often contains higher levels of inorganic arsenic than its white counterpart. Long-term exposure, particularly through contaminated water and food, is the main public health concern.

Cooking Methods to Reduce Arsenic

One of the most effective ways to lower the arsenic content of your rice is to change how you cook it. The standard absorption method, where all water is absorbed by the rice, is the least effective for removing arsenic. Conversely, methods that use a higher volume of water that is then discarded can lead to significant reductions.

The Pasta Method: Boiling in Excess Water

This is widely considered the most effective cooking technique for maximum arsenic removal, with studies suggesting it can reduce inorganic arsenic levels by up to 60-74%.

Use a High Water-to-Rice Ratio: For every one part of rice, use at least six to ten parts of water. This provides ample liquid for the arsenic to leach into.
Boil the Rice: Add the rice to a pot of already-boiling water and let it cook uncovered for the recommended time (e.g., 12-15 minutes for white rice, 30-40 minutes for brown).
Drain Thoroughly: Once cooked, drain the rice completely using a fine-mesh strainer. Ensure no excess water remains.
Fluff and Serve: Return the drained rice to the pot, cover, and let it steam for a few minutes before fluffing with a fork.

Soaking and Rinsing

Before cooking, always rinse your rice thoroughly to wash away surface-level starch and some arsenic. For even better results, soaking the rice for 30 minutes to a few hours before cooking can further help to draw out and remove arsenic. Always drain and rinse the rice after soaking. This practice is most effective when combined with the excess water cooking method.

Choosing Rice Varieties for Lower Arsenic

The type of rice and its origin can play a significant role in its arsenic content. Different regions have varying levels of arsenic in their soil and water, which affects the final product.

Lower Arsenic Options: White basmati and jasmine rice sourced from India, Pakistan, or Thailand are frequently cited as containing lower levels of arsenic. California-grown rice varieties, including sushi rice, also tend to be lower than rice from other parts of the United States.
Higher Arsenic Options: Brown rice, as mentioned earlier, is typically higher in arsenic due to its bran layer. Additionally, rice grown in certain parts of the US, such as Arkansas, Texas, and Louisiana, has shown higher levels.

It is important to remember that the milling process that turns brown rice into white rice removes the bran and, with it, a significant portion of the arsenic. However, this process also removes some beneficial nutrients like fiber. For those concerned about arsenic, balancing nutrient intake with arsenic reduction is key.

Diversify Your Diet with Other Grains

One of the most powerful strategies for reducing your overall arsenic exposure is to simply reduce the frequency and amount of rice in your diet. This is not about eliminating rice entirely, but about diversifying your grain consumption. A variety of grains can offer different nutrients while minimizing exposure to contaminants from a single food source.

Excellent alternatives to rice include:

Quinoa: A gluten-free complete protein source.
Bulgur: A quick-cooking, high-fiber wheat grain.
Farro: An ancient wheat grain with a nutty flavor.
Millet: A naturally gluten-free grain that is easy to digest.
Barley: A good source of fiber and heart-healthy nutrients.
Oats: Can be used in savory dishes, not just breakfast cereal.

A Comparison of Cooking Methods for Arsenic Reduction


Method	Water Ratio (Water:Rice)	Arsenic Reduction	Nutrient Loss	Effort	Notes
Standard Absorption	2:1	Lowest	Minimal	Easiest	Least effective for arsenic removal; all water and leached arsenic is absorbed.
Parboiling (Soaking & Draining)	5:1 (drain)	Moderate to High	Moderate	Medium	Often used for basmati; involves pre-boiling, draining, and then steaming.
Excess Water (Pasta Method)	6:1 to 10:1 (drain)	Highest (up to 74%)	High	Medium	Recommended for maximum arsenic removal; similar to cooking pasta.
Soaking & Rinsing	Varies	Low to Moderate	Low	Medium	Rinsing removes surface arsenic; soaking further improves removal. Best combined with excess water method.

Special Considerations for High-Risk Groups

Infants and young children are particularly susceptible to the potential effects of arsenic due to their smaller size and rapid metabolism. The FDA has set limits for inorganic arsenic in infant rice cereal, but experts still advise limiting rice-based products for young children. Avoid rice milk for toddlers and diversify their diet with other grains or nutrient-rich cereals. High-volume rice consumers, such as those whose diets are heavily dependent on rice, should be especially diligent about their cooking methods and sourcing. Those who use private well water should also have it tested, as contaminated groundwater is a significant source of exposure.

Conclusion

While the presence of arsenic in rice is a valid health concern, it is manageable through informed choices rather than complete avoidance. By focusing on low-arsenic rice varieties, employing the 'pasta method' of cooking with excess water, and diversifying your grain intake with nutritious alternatives like quinoa and barley, you can significantly reduce your arsenic exposure. Taking these practical steps allows you to continue enjoying rice as part of a balanced diet while minimizing potential risks. Informed decisions about your food and cooking are the best defenses against environmental contaminants like arsenic.

World Health Organization information on Arsenic

Frequently Asked Questions

Rinsing rice thoroughly can help remove some surface-level arsenic, but it is not as effective as cooking with excess water and draining, which can remove significantly more.

White rice generally has lower inorganic arsenic levels than brown rice of the same type. This is because arsenic accumulates in the bran, which is removed during the milling process to create white rice.

Lower arsenic concentrations are typically found in white basmati and jasmine rice from India, Pakistan, or Thailand. California-grown rice varieties are also good low-arsenic options.

Cooking rice in a large amount of excess water (the 'pasta method') and then draining it has been shown to be the most effective cooking technique for reducing arsenic, with potential reductions of up to 60% or more.

No, studies have shown that there is no significant difference in arsenic levels between organic and conventionally grown rice. The amount of arsenic is more dependent on the soil and water conditions where it is grown.

It is not necessary to completely eliminate rice. Experts recommend balancing its nutritional benefits with the potential risks by moderating consumption, choosing lower-arsenic varieties, and using effective cooking methods.

Yes, infants and young children are more vulnerable to arsenic exposure due to their smaller body size and rapid metabolism. The FDA has focused on limiting inorganic arsenic in infant rice cereals for this reason.

Rice-based products such as crackers, pasta, and rice milk can also contain arsenic. Limiting processed foods with rice-derived ingredients, especially for children, is a key strategy.