What is the Best Way to Remove Arsenic from Rice? A Comprehensive Guide

Studies have shown that rice can contain elevated levels of naturally occurring inorganic arsenic, which can pose health concerns with long-term exposure. For this reason, knowing what is the best way to remove arsenic from rice has become an important consideration for many home cooks and health-conscious consumers.

Quick Summary

This guide covers several scientifically supported techniques to significantly reduce inorganic arsenic in rice. We detail effective cooking methods, discuss the best rice types to choose, and explore how diversifying your diet can help mitigate risks.

Key Points

• Parboiling with Absorption (PBA) is the Best: This two-step method, involving parboiling, draining, and then cooking, removes the most arsenic while preserving nutrients.

• High-Water Ratio Cooking is Effective: Cooking rice like pasta with a 6:1 or higher water-to-rice ratio and draining the excess water can significantly reduce arsenic content, though some nutrients may be lost.

• Pre-Soaking Enhances Removal: Soaking rice overnight before cooking allows more arsenic to leach out, especially when combined with a high-water cooking method.

• Choose Lower-Arsenic Rice Varieties: Opt for Basmati and Jasmine rice, which generally have lower arsenic levels. White rice also contains less than brown rice, though with reduced nutrients.

• Diversify Your Grains: Reduce overall exposure by including other grains like quinoa, millet, and barley in your diet, which naturally contain lower levels of arsenic.

• Rinsing Alone is Not Enough: While useful for removing surface starches, simple rinsing is not an effective standalone solution for meaningfully reducing inorganic arsenic levels.

Understanding Arsenic in Rice

Arsenic is a toxic element found naturally in the Earth's crust. It can enter the food chain via soil and water. Rice is particularly prone to accumulating arsenic from flooded paddy fields, absorbing far more of the inorganic, and more toxic, form than other grains. Long-term exposure to high levels of inorganic arsenic has been linked to various health issues, including increased risk of certain cancers, cardiovascular disease, and neurological effects, particularly in children.

The good news is that the way you prepare rice can dramatically affect its arsenic content. While simply rinsing can remove some surface contaminants, far more effective strategies exist to significantly reduce the inorganic arsenic load in your cooked rice. The most effective methods typically involve cooking with a larger volume of water and discarding the excess.

The Parboiling with Absorption (PBA) Method

Developed by researchers at the University of Sheffield, the Parboiling with Absorption (PBA) method is a highly effective technique for removing arsenic while retaining most of the rice's beneficial nutrients. This approach uses a two-stage cooking process to leverage the water-solubility of arsenic.

Step-by-Step PBA Cooking

1. Parboil: Bring a pot of water to a boil. Use a high water-to-rice ratio, such as four cups of water for every one cup of rice. Add the rice and boil for five minutes.
2. Drain: After five minutes, pour the rice into a strainer to drain the water. This initial draining discards a significant amount of the leached arsenic.
3. Absorb: Return the parboiled rice to the pot with a fresh, lower volume of water. Use a two-to-one water-to-rice ratio for the final cooking stage. Bring to a simmer, cover, and cook until the water is absorbed, about 10-12 minutes.
4. Fluff and Serve: Fluff the rice with a fork and serve. This method can remove over 50% of arsenic in brown rice and 70% in white rice.

Cooking Rice Like Pasta

Another highly effective strategy involves treating rice like pasta, cooking it in a large volume of water and draining the excess. The large volume of water allows more of the water-soluble arsenic to diffuse out of the grains during cooking.

High-Water Ratio Cooking Instructions

• Rinse: Start by rinsing the rice thoroughly under running water until the water runs clear. While not as effective as high-water cooking, this removes surface starch and some initial contaminants.
• Boil: Bring a large pot of water to a rolling boil. Use a water-to-rice ratio of 6:1 or higher. For example, use six cups of water for every one cup of rice.
• Cook: Add the rice to the boiling water and cook for the appropriate amount of time (e.g., about 15-20 minutes for white rice and 40 minutes for brown rice).
• Drain and Rinse: Pour the cooked rice into a colander to drain all the excess water. You can even rinse the cooked rice again with hot water to further wash away impurities before serving.

The Role of Soaking

Soaking rice before cooking can also contribute to arsenic reduction. An overnight soak is particularly effective, as it allows more time for the arsenic to leach into the water, which is then discarded.

Soaking Instructions

1. Rinse and Soak: Rinse the rice and then place it in a bowl with a water-to-rice ratio of at least 4:1. Let it soak for several hours or overnight.
2. Rinse and Cook: Drain the soaking water and rinse the rice again before cooking it using one of the methods above. Combining soaking with a high-water cooking method offers the most comprehensive approach to minimizing arsenic levels.

Choosing the Right Rice

Not all rice has the same arsenic content. Choosing lower-risk varieties can be a proactive step in reducing your overall exposure.

Arsenic Levels by Rice Type

• White vs. Brown: Brown rice typically contains higher levels of arsenic than white rice because arsenic accumulates in the bran, which is removed during the milling process to produce white rice. While brown rice has higher nutritional value, this is a trade-off to consider.
• Varietal Differences: Certain rice varieties have been shown to have lower arsenic concentrations. These include Basmati rice from India and Pakistan, and Jasmine rice. In the US, rice grown in California generally has lower levels than rice from southern states.
• Organic vs. Conventional: The growing method (organic vs. conventional) has no bearing on arsenic content, as it is naturally present in soil and water.

Comparison of Arsenic Removal Methods

Method	Primary Action	Effectiveness	Nutrient Retention	Convenience	Notes
PBA Method	Parboiling and draining, then absorption cooking	Very High	High	Moderate (two-stage process)	Excellent balance of arsenic removal and nutrient preservation.
High-Water (Pasta) Method	Cooking in 6:1+ water ratio, then draining	High	Low to Moderate (nutrients lost in water)	Moderate (requires draining)	Simple but sacrifices some nutritional value along with arsenic.
Overnight Soaking	Leaching arsenic into soak water	Moderate	Moderate to High	Low (requires advanced planning)	Best when combined with a cooking method for maximum removal.
Rinsing Only	Washing surface contaminants	Low	High	High (quick step)	Insufficient for meaningful arsenic reduction, primarily removes surface starches.

Diversifying Your Diet

For regular rice consumers, incorporating a variety of grains into your diet is a key strategy for minimizing arsenic exposure. Grains like quinoa, barley, millet, and farro have much lower arsenic levels and offer a diverse range of nutrients. This approach prevents reliance on a single staple food and provides a wider spectrum of nutritional benefits.

For those who consume a significant amount of rice, especially vulnerable groups like young children, pregnant women, and those on gluten-free or dairy-free diets, considering alternatives is highly recommended. The FDA has also set limits for inorganic arsenic in infant rice cereal, indicating the elevated risk for this population.

Conclusion: Safe and Mindful Rice Consumption

There is no need to eliminate rice entirely from your diet, but adopting smarter preparation techniques and practicing moderation can significantly reduce your exposure to arsenic. The most effective approach involves a combination of strategies: choosing lower-arsenic rice varieties, pre-soaking, and using the high-water or Parboiling with Absorption (PBA) cooking methods. By taking these simple, proactive steps, you can confidently enjoy rice as part of a varied and healthy diet. For more detailed information on specific studies, you can refer to the research funded by organizations like the UK's Science and Technology Facilities Council.

Sources

• The University of Sheffield: New way of cooking rice removes arsenic and retains mineral nutrients, study shows
• CBS News: How to limit exposure to arsenic in rice after report finds high levels
• Ohio State Health & Discovery: How to reduce arsenic in rice
• Healthline: Arsenic in Rice: Should You Be Concerned?
• BBC News: Should I worry about arsenic in my rice?

Frequently Asked Questions

Does rinsing rice remove arsenic?

Rinsing rice before cooking can remove a small amount of arsenic, primarily surface-level contaminants and starches. However, it is not a highly effective method for significantly reducing the overall inorganic arsenic content and should be combined with other techniques.

Which type of rice has the least amount of arsenic?

White rice generally has lower inorganic arsenic levels than brown rice, as the outer bran layer where arsenic concentrates is removed during processing. Certain varieties like Basmati from India/Pakistan and Jasmine rice also tend to have lower levels.

Is the high-water cooking method better than the traditional method for removing arsenic?

Yes, cooking rice with a high water-to-rice ratio (like 6:1 or higher) and then draining the excess water is significantly more effective at removing arsenic than the traditional absorption method where all the water is absorbed.

Does soaking rice overnight reduce arsenic?

Soaking rice, especially overnight, is a scientifically-supported way to reduce arsenic levels. A study noted that soaking overnight before cooking in a 5:1 water-to-rice ratio cut arsenic levels by 80%.

Will using a rice cooker remove arsenic?

Most standard rice cookers use the absorption method, which is not designed to remove arsenic effectively. You can, however, use a high-water ratio method on the stovetop to significantly reduce arsenic, even if it is less convenient than a rice cooker.

Does brown rice have more arsenic than white rice?

Yes, brown rice typically has higher arsenic concentrations than white rice. This is because brown rice retains the bran layer, where arsenic accumulates, while white rice is milled and polished to remove this layer.

What are some good rice alternatives with lower arsenic?

For those looking to reduce their arsenic exposure, good alternatives to rice include grains like quinoa, millet, barley, and farro, which naturally contain lower levels of arsenic.