Should I avoid brown rice due to arsenic? The nutritional truth

October 5, 2025 •

4 min read

Did you know brown rice can contain higher arsenic levels than white rice because of how the heavy metal concentrates in the bran? This fact leads many to question: Should I avoid brown rice due to arsenic? The answer is complex, balancing nutritional benefits against potential exposure risks.

Quick Summary

Explore the truth behind arsenic in brown rice, learn why it contains higher levels than white rice, and discover simple cooking methods to minimize exposure while enjoying the whole grain's benefits.

Key Points

Bran contains arsenic: Brown rice has more arsenic than white rice because the contaminant accumulates in the grain's outer bran layer, which is removed to make white rice.
Low risk for most adults: For the average healthy adult, the level of arsenic in brown rice is not a significant health risk when consumed in moderation as part of a varied diet.
High-risk groups: Infants, toddlers, and pregnant women should limit their intake of brown rice and rice-based products due to higher relative exposure risks and potential developmental concerns.
Cooking reduces arsenic: Techniques like cooking rice with a high water-to-rice ratio (e.g., 6:1), draining the excess water, or using the parboiling-and-absorption method can significantly decrease the arsenic content.
Diversify your grains: The best strategy to lower overall arsenic exposure is to eat a variety of grains, including non-rice alternatives like quinoa, farro, and barley.
Source matters: Rice grown in regions like California, India, and Pakistan often contains lower arsenic levels than rice from other areas, such as the U.S. south.

Understanding Arsenic and How It Gets into Rice

Arsenic is a naturally occurring element present in the earth’s crust, soil, and water, but industrial pollution and historical use of arsenic-based pesticides have led to elevated concentrations in certain areas. Rice, unlike many other crops, is especially susceptible to absorbing arsenic from the ground. This is because rice plants are often grown in flooded fields (paddies), and when submerged in water, the arsenic in the soil becomes more available for the plant's roots to take up.

The Difference Between Brown and White Rice

To understand the arsenic content difference between brown and white rice, it helps to know how they are processed. A rice kernel consists of three main parts: the outer hull, the bran, and the inner germ and starchy endosperm.

Brown rice: Only the inedible outer hull is removed, leaving the nutritious bran and germ intact. The bran is where a significant amount of inorganic arsenic accumulates.
White rice: The bran and germ are stripped away through milling and polishing to produce white rice. This process removes many nutrients but also substantially lowers the arsenic content, as the bran layer, where arsenic concentrates, is gone.

Is the Arsenic in Brown Rice a Serious Health Risk?

For most healthy adults, consuming brown rice in moderation as part of a varied diet poses a minimal risk, according to health experts. However, the risk depends on several factors:

Chronic vs. Acute Exposure: The primary concern with arsenic in food is chronic, long-term exposure to low levels of the inorganic form. Acute arsenic poisoning from food is extremely rare.
Inorganic vs. Organic Arsenic: Inorganic arsenic is the more toxic form and is the one that accumulates in rice. Organic arsenic, which is less harmful and readily excreted, is more common in seafood.
Vulnerable Populations: Infants, toddlers, and pregnant women are considered more vulnerable to arsenic's effects due to their smaller body weight and the potential for developmental impacts. Many health organizations recommend limiting rice-based products, like rice cereal and rice milk, for these groups.

Potential Health Issues Linked to Long-Term Exposure

Though most people's consumption is unlikely to cause issues, prolonged, high-level intake of inorganic arsenic has been associated with various health problems:

Cancer (bladder, lung, skin)
Cardiovascular disease
Diabetes
Developmental issues, particularly in children

How to Reduce Arsenic in Brown Rice

Fortunately, several cooking techniques can significantly reduce the arsenic content in your rice, allowing you to reap the nutritional benefits of brown rice with less worry.

Soaking and Rinsing: Soaking rice overnight before cooking and rinsing it thoroughly afterward can help remove some of the arsenic that's concentrated on the surface of the grains.
The Parboiling and Absorption (PBA) Method: A study found that this method can reduce inorganic arsenic significantly. The process involves:
1. Bringing water to a boil (using four cups of water for every cup of rice).
2. Adding the rice and boiling for five minutes.
3. Discarding the water and rinsing the rice.
4. Adding fresh water (a 2:1 ratio) and cooking until absorbed.
Cooking with Excess Water: Forgoing the traditional absorption method for a pasta-like approach can be very effective. Using a high water-to-rice ratio (e.g., 6:1 or more), boiling the rice, and then draining the excess water can remove 40-60% of the arsenic.
Choose Rice from Low-Arsenic Regions: Arsenic levels vary by where rice is grown. Rice from California, India, and Pakistan (especially Basmati and Jasmine varieties) is often found to have lower arsenic levels than rice from some other regions.

Comparison Table: Brown Rice vs. White Rice


Feature	Brown Rice	White Rice
Arsenic Level	Higher (bran layer is retained)	Lower (bran layer is removed)
Fiber Content	Higher (whole grain)	Lower (refined grain)
Nutrients	More vitamins (B1, B6), minerals (magnesium, manganese, selenium), and antioxidants	Lower levels of vitamins and minerals due to processing; often fortified
Glycemic Index (GI)	Lower	Higher
Health Benefits	Better blood sugar control, improved heart health, weight management	Not as nutritionally dense; less impact on blood sugar but fewer overall benefits
Overall Recommendation	Enjoy in moderation with proper cooking methods; ideal for most healthy adults	A lower-arsenic option; good for mixing with brown rice or for vulnerable populations

Alternative Grains to Consider

Diversifying your grain intake is an excellent strategy for lowering overall arsenic exposure. A variety of whole grains offer unique nutritional profiles without the arsenic concerns associated with rice.

Quinoa: A complete protein and gluten-free grain, rich in iron, magnesium, and fiber.
Farro: An ancient grain with more protein and fiber than brown rice, also containing minerals like iron and magnesium.
Barley: A source of soluble fiber, which can help lower cholesterol.
Bulgur: Made from cracked wheat, it cooks quickly and is a good source of fiber and manganese.
Millet: A small, versatile grain that is gluten-free and packed with nutrients.

Conclusion: A Balanced Perspective

While brown rice does contain higher levels of arsenic than white rice, it's not a reason to avoid it altogether for most people. The key is moderation and risk mitigation. For the average healthy adult, eating brown rice as part of a varied and balanced diet is safe and offers significant nutritional benefits. By using cooking techniques that reduce arsenic and rotating your grain choices, you can confidently enjoy brown rice while keeping your overall exposure to a minimum. Vulnerable populations, such as infants, young children, and pregnant women, should be more mindful and follow specific guidance from health authorities. Ultimately, a diverse diet, rather than the elimination of a single food, is the most effective approach to healthy eating. For more guidance on healthy eating patterns, consult resources like the USDA's MyPlate.

USDA MyPlate Guidelines

Frequently Asked Questions

Rice plants are highly efficient at absorbing arsenic from the soil and water, particularly in flooded paddy fields. Brown rice contains more arsenic because the heavy metal accumulates in the bran layer, which is left intact during processing, unlike white rice.

Yes, inorganic arsenic is the more toxic and dangerous form for human consumption, and it is the form most concentrated in rice. Organic arsenic, which is more common in seafood, is considered less harmful.

The most effective method is to cook brown rice like pasta, using a high ratio of water (e.g., 6 parts water to 1 part rice) and draining the excess water after cooking. Soaking the rice overnight beforehand can also help.

Health experts advise against relying heavily on rice-based products for infants and toddlers, as they are more susceptible to arsenic due to their body weight. It is recommended to offer a variety of other grains instead.

Yes, rinsing rice thoroughly can help remove some of the arsenic that's on the surface of the grains. Combining this with cooking in excess water and draining is even more effective.

Some rice varieties, like Basmati and Jasmine, and rice grown in specific regions with less soil contamination, such as California and some parts of Asia, typically contain lower arsenic levels.

Excellent grain alternatives to brown rice include quinoa, farro, barley, and bulgur, which provide similar nutritional benefits like fiber and protein without the same level of arsenic concern.