What Foods Are Low in Arsenic? A Guide to Reducing Your Intake

Arsenic is naturally present in soil and groundwater, and a 2018 study comparing arsenic levels globally found that US-grown rice had significantly higher levels than rice from India and Pakistan. This element can be absorbed by plants and animals, and in its inorganic form, poses a health risk from long-term exposure, particularly from certain food sources like rice.

Quick Summary

This guide provides a comprehensive list of foods naturally low in arsenic, including grains, fruits, vegetables, and proteins. It explains how to make safer food choices and offers practical tips for reducing arsenic exposure in your diet through proper cooking methods and diversification.

Key Points

• Prioritize Low-Arsenic Grains: Opt for quinoa, millet, amaranth, and oats over rice, as these grains absorb significantly less arsenic from the soil.

• Choose Lower-Arsenic Rice Varieties: If eating rice, select white Basmati from India, Pakistan, or California, or quick-cooking/instant rice, which typically have lower levels.

• Use the Pasta Method for Rice: Cooking rice with a high ratio of water (6:1) and draining the excess can remove a significant amount of inorganic arsenic.

• Peel Root Vegetables: Arsenic accumulates in the skin of root vegetables like carrots and potatoes, so peeling them is an effective removal method.

• Wash All Produce Thoroughly: Always wash fruits and vegetables to remove any soil residue, which can contain arsenic.

• Vary Your Protein Sources: Incorporate a variety of meats, poultry, dairy, and legumes to avoid over-reliance on a single food group.

• Limit Processed Rice Products: Be mindful of rice-based snacks, cereals, and syrups, which can contain concentrated levels of arsenic.

The Challenge of Arsenic in the Food Supply

Inorganic arsenic is a toxic element that exists in soil and groundwater, and some crops, most notably rice, absorb it more readily than others. Chronic exposure, even at low levels, has been linked to an increased risk of certain cancers, diabetes, and cardiovascular issues. For this reason, many health organizations recommend diversifying your diet to minimize exposure, especially for vulnerable populations like infants and young children. The key is to make conscious food choices without sacrificing nutritional value. By being aware of which foods are naturally low in arsenic, you can build a healthier, more varied eating plan.

Low Arsenic Grains and Starchy Foods

Replacing high-arsenic grains like rice with alternatives is one of the most effective strategies for reducing your intake. While rice has its place in a healthy diet, moderation and variety are crucial, and lower-arsenic options are widely available.

• Quinoa: A gluten-free pseudo-cereal, quinoa has low levels of inorganic arsenic and is a complete protein source.
• Oats: Fortified infant oatmeal is a great low-arsenic alternative to rice cereal for babies. For adults, oats are a nutritious option.
• Bulgur: This whole wheat grain is a good substitute for rice and is very low in arsenic.
• Millet: A gluten-free grain, millet is another excellent choice for diversifying your diet away from rice.
• Amaranth: This is a gluten-free grain that is naturally low in arsenic.
• Cornmeal/Grits/Polenta: Corn-based products generally contain negligible amounts of arsenic.
• Teff: This Ethiopian grain is a naturally low-arsenic option.
• Buckwheat: A good source of fiber and minerals, buckwheat is low in arsenic.

Low Arsenic Fruits and Vegetables

Eating a wide variety of fruits and vegetables is vital for good health, and most contain very little arsenic. However, it is always recommended to wash and, in some cases, peel produce.

• Most Fruiting Vegetables: Crops like tomatoes, peppers, squash, cucumbers, and melons absorb very little arsenic in their edible parts.
• Cruciferous Vegetables: Vegetables such as broccoli, cauliflower, and cabbage are excellent choices for a low-arsenic diet.
• Leafy Greens (with caution): Spinach and kale can absorb arsenic, but the levels are generally not a concern in a varied diet. Ensure you wash them thoroughly.
• Root Vegetables (peeled): Beets, carrots, and potatoes store arsenic primarily in their skin. Peeling these vegetables effectively removes most of the contaminant.
• Berries and Whole Fruits: Strawberries, blueberries, and other whole fruits are low in arsenic and are a healthier alternative to fruit juices.

Low Arsenic Proteins

Most animal protein sources contain much less inorganic arsenic than rice, and organic arsenic, found more commonly in seafood, is less toxic and more readily excreted by the body.

• Lean Meats and Poultry: Chicken, beef, and pork are low in inorganic arsenic and are safe, nutritious choices.
• Eggs and Dairy Products: These are also low-arsenic options for protein.
• Lentils and Beans: Legumes such as lentils and beans are rich in fiber and protein and naturally low in arsenic.
• Fish and Shellfish (from safe sources): While some seafood contains organic arsenic, which is less toxic, it is still wise to consult local fish advisories and avoid known contaminated sources.

Comparison of Arsenic Absorption

Food Category	Arsenic Absorption Tendency	Recommended Action
Rice	High, especially brown rice, as arsenic accumulates in the bran.	Vary grains; use alternatives; cook with more water and drain; choose lower-arsenic types (Basmati from India/Pakistan/California).
Root Vegetables	Accumulates in the skin.	Peel before eating or cooking to reduce arsenic exposure significantly.
Leafy Greens	Can absorb more from the soil than fruiting vegetables.	Wash thoroughly and scrub when possible; vary consumption with other vegetables.
Fruiting Vegetables	Low absorption in edible parts.	A safe and nutritious dietary staple.
Other Grains	Low absorption (e.g., quinoa, oats, millet).	Excellent, safe alternatives to rice for daily consumption.

Conclusion: Strategic Choices for a Lower Arsenic Diet

Reducing your dietary arsenic intake is achievable through awareness and simple changes. The most important strategies involve diversifying your diet, particularly your grain sources, and being mindful of how you prepare high-risk foods like rice. Choose a wide variety of low-arsenic grains like quinoa, millet, and oats to replace some of your rice consumption. For produce, washing and peeling root vegetables can significantly lower exposure. By incorporating these simple habits, you can effectively manage your arsenic intake while still enjoying a nutritious and well-balanced diet. A varied diet of whole, unprocessed foods remains your best defense against environmental contaminants.

How to Reduce Your Dietary Arsenic Intake Further

While focusing on low-arsenic foods is effective, additional measures can further minimize your exposure, especially when consuming rice or other potentially higher-risk items.

• Vary Your Grains: Instead of relying heavily on rice, incorporate other grains like quinoa, amaranth, bulgur, and oats.
• Cook Rice with More Water: Use a pasta-like cooking method (using a 6:1 ratio of water to rice) and drain the excess water to remove up to 60% of the inorganic arsenic.
• Rinse Raw Rice: Rinsing raw rice with clean water before cooking can help remove some surface-level arsenic.
• Choose Lower-Arsenic Rice Types: White Basmati rice from California, India, and Pakistan, as well as instant or quick-cooking rice, generally contain lower arsenic levels.
• Test Your Water: If you use a private well for drinking or cooking, test your water for arsenic levels, as contaminated water can significantly increase exposure.
• Prioritize Whole Fruits Over Juice: Whole fruits contain more fiber and fewer concentrated contaminants than fruit juices, which may contain traces of arsenic.

By following these additional steps, you can create a comprehensive strategy to reduce arsenic exposure from your diet and support your overall health.

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For more information on the health effects and regulation of arsenic, you can visit the Food and Drug Administration's page on environmental contaminants in food: FDA on Arsenic.

Frequently Asked Questions

What is inorganic arsenic?

Inorganic arsenic is the more toxic form of arsenic, which is an element found in soil, water, and rocks. It can be absorbed by plants, particularly certain crops like rice, from the soil and groundwater.

Why does rice contain more arsenic?

Rice plants grow in flooded fields, which makes them particularly susceptible to absorbing arsenic from the soil and irrigation water. The outer layer, or bran, of the rice grain is where most of the arsenic accumulates, which is why brown rice typically has higher levels than white rice.

Are organic foods free of arsenic?

No, arsenic is a naturally occurring element, so it is present in the soil regardless of whether the food is grown conventionally or organically. Organic labeling does not guarantee lower arsenic levels.

What about arsenic in water?

Arsenic can contaminate drinking water, especially from private wells. It's crucial to test your well water periodically, as high-arsenic water used for cooking or drinking can increase your exposure.

Can I reduce arsenic in rice by cooking it differently?

Yes. Cooking rice in a large volume of water (a 6:1 ratio) and draining the excess water can significantly reduce the arsenic content. Rinsing the raw rice beforehand can also help.

Which types of rice have the lowest arsenic?

White Basmati rice from India, Pakistan, or California tends to have lower arsenic levels. Instant and quick-cooking rice also generally contain less than brown rice.

Should I avoid rice entirely?

Most health experts do not recommend eliminating rice completely, especially if it's a staple in your diet. The best strategy is to vary your grains and use cooking methods that reduce arsenic, like the 'pasta method'.