Understanding Arsenic in Rice
Arsenic is a naturally occurring element found in the earth's crust, and it exists in both organic and inorganic forms. The inorganic form is considered more toxic and is the primary health concern in food. Rice plants are more prone to absorbing arsenic from the soil and water than other cereal crops, which is why it often contains higher levels. This absorption is influenced by a range of factors, including soil type, irrigation practices, and, notably, the specific rice variety.
Unlike other grains like wheat or barley, rice is typically grown in flooded paddies, creating ideal conditions for the arsenic in the soil to be absorbed by the plant. Furthermore, processing methods play a key role. Brown rice and other whole-grain rices have higher arsenic levels than their white counterparts because the element accumulates primarily in the outer bran layer, which is removed to produce white rice.
Low-Arsenic Rice Varieties and Their Origins
Not all rice is created equal when it comes to arsenic levels. Research has identified certain varieties and growing regions that consistently show lower concentrations of inorganic arsenic. When selecting rice, paying attention to both the type and the geographical origin is crucial for minimizing exposure.
Here are some of the most reliable options for low-arsenic rice:
- Basmati Rice from India and Pakistan: Long-grain white basmati rice sourced from these regions is consistently cited in studies as having some of the lowest inorganic arsenic levels. Brown basmati from these areas also typically contains less arsenic than other brown rice varieties.
- Jasmine Rice from Thailand: A popular aromatic rice, Thai jasmine rice is another excellent choice known for its lower arsenic content.
- California-Grown Rice: Rice grown in California, including sushi rice, Calrose rice, and even some white jasmine varieties, generally has lower arsenic levels than rice from other parts of the U.S.. The Environmental Working Group (EWG) and other analyses have noted this trend.
Conversely, some varieties and regions are associated with higher arsenic concentrations. Arborio rice, often used for risotto, and rice grown in the South-Central United States (including Arkansas, Texas, and Louisiana) have consistently tested higher for inorganic arsenic.
Reducing Arsenic in Your Rice at Home
Beyond choosing the right type of rice, how you prepare it can make a significant difference in reducing arsenic content. Cooking rice like pasta, with a high water-to-rice ratio, is one of the most effective methods.
Steps for reducing arsenic during cooking:
- Rinse Thoroughly: Start by rinsing the raw rice in a mesh strainer under cool water until the water runs clear. While less effective than cooking with excess water, it can remove some surface-level arsenic.
- Soak Overnight: For an even better result, soak the rice overnight and then drain and rinse it before cooking. This can increase arsenic removal further.
- Use Excess Water (The 'Pasta Method'): Cook rice using a ratio of 6 to 10 parts water to 1 part rice. Bring the water to a boil, add the rice, and cook until tender. Drain the excess water just before serving. This method is proven to remove up to 60% of inorganic arsenic.
- Try the PBA Method: The 'parboiling with absorption' (PBA) method involves parboiling the rice in pre-boiled water for five minutes before draining, adding fresh water, and then cooking on low heat until absorbed. This technique reportedly retains more nutrients than the excess water method.
Comparison Table: Arsenic Levels in Rice Varieties
| Rice Type | Growing Region | Typical Arsenic Level (Relative) | Nutritional Benefit | Notes |
|---|---|---|---|---|
| White Basmati | India, Pakistan, California | Low | Lower in fiber, easy to digest | Distinct, aromatic flavor. Best low-arsenic white rice choice. |
| White Jasmine | Thailand, California | Low | Lower in fiber, easy to digest | Aromatic and fluffy. Good low-arsenic alternative. |
| California-grown White/Sushi | California | Low | Lower in fiber, easy to digest | Reliable for low arsenic levels within the US market. |
| Brown Basmati | India, Pakistan, California | Moderate | High in fiber, vitamins, and minerals | Higher in nutrients than white rice, but still lower arsenic than other brown rice. |
| US Southern Grown (Brown or White) | Arkansas, Texas, Louisiana | High | Varies by milling | Rice from these regions is consistently high in arsenic. |
| Arborio | Italy | High | Lower in fiber | Popular for risotto, but typically high in arsenic. |
Beyond Rice: Other Grains with Low Arsenic
Incorporating other grains into your diet is a highly effective strategy to reduce overall arsenic exposure. Some excellent, nutritious alternatives naturally contain much lower levels of arsenic than rice.
- Quinoa: A complete protein and gluten-free, with negligible inorganic arsenic levels.
- Amaranth: An ancient, gluten-free grain with very low arsenic content.
- Millet: A gluten-free grain that is a great source of fiber and has low arsenic levels.
- Barley, Farro, and Bulgur: These whole grains are also low in arsenic and are excellent for varying your diet.
Conclusion
While rice can contain varying levels of inorganic arsenic, it is not necessary to eliminate it from your diet. By making informed choices, you can significantly lower your exposure. Opt for rice varieties like white basmati from India/Pakistan, Thai jasmine, or California-grown rice. Combining this with effective cooking methods, such as the excess water or PBA techniques, further reduces arsenic content. For those with higher consumption, rotating with other low-arsenic grains like quinoa and amaranth provides additional protection and nutritional variety. With these simple steps, you can confidently include rice as a nutritious part of a balanced diet. More information about arsenic in rice and rice products can be found on the Dartmouth College website.
