What is the safest brand of rice to eat? A Guide to Low-Arsenic Choices

Rice can contain up to 28 times more arsenic than other grains, according to the Environmental Working Group, causing many consumers to ask: What is the safest brand of rice to eat?. This guide examines factors that affect rice safety, including growing location and brand transparency.

Quick Summary

The safest rice options depend on the growing region and variety. Brands that offer transparent testing and source from low-arsenic areas like California or Thailand are ideal. Understanding sourcing and proper cooking methods are key to minimizing heavy metal exposure.

Key Points

• Sourcing is Key: Rice safety depends more on where it was grown than the brand due to varying arsenic levels.

• Choose Low-Arsenic Regions: Look for rice from California, India, or Pakistan, as these areas typically have lower heavy metal concentrations.

• White Rice has Less Arsenic: Polishing brown rice to white rice removes the outer bran layer where arsenic accumulates, reducing inorganic arsenic.

• Organic Doesn't Mean Safer: The organic label doesn't guarantee lower arsenic content because the metal is absorbed from the environment.

• Cook with Care: Use the 'pasta method' (boiling in excess water and draining) to reduce inorganic arsenic by up to 60%.

• Diversify Your Grains: Incorporate grains like quinoa and millet to avoid relying solely on rice and minimize overall exposure.

The Core Issue: Arsenic in Rice

Rice's ability to absorb arsenic from soil and water raises safety concerns. Inorganic arsenic, a known carcinogen, is absorbed more readily by rice plants, especially in flooded fields. Arsenic levels vary significantly based on rice type, origin, and cooking method.

How Growing Location Matters

The safety of rice depends heavily on its growing location. Regions such as California, India, and Pakistan often produce rice with lower arsenic. Conversely, rice from the South-Central U.S. (Arkansas, Louisiana, Texas) can have higher levels due to past pesticide use.

Brown vs. White Rice and Arsenic

Brown rice tends to have more arsenic than white rice because arsenic accumulates in the bran and germ. White rice, with the bran removed, has less.

Organic vs. Conventional Rice

Organic certification doesn't guarantee lower arsenic; the metal is absorbed from the environment. Prioritizing growing region and brand testing is more effective.

Leading Brands Known for Safety

Some brands source rice from low-arsenic regions and provide test data. These include Lundberg Family Farms, RiceSelect, Lotus Foods, and basmati brands India Gate and Tilda.

Practical Steps to Reduce Arsenic Exposure

Cooking methods can significantly reduce arsenic. The 'pasta method' (cooking in excess water and draining) can remove up to 60% of inorganic arsenic. Soaking, rinsing, and using low-arsenic water also help. Diversifying grains is also recommended.

Rice Type and Origin Comparison Table

A comparison of rice types and origins regarding arsenic levels can be helpful. White Basmati from India, Pakistan, or California, White Jasmine from Thailand or California, and White Sushi/Calrose from California are noted for lower inorganic arsenic. Wild rice is very low in arsenic, while brown rice, particularly from the U.S. Southeast, can be high. For a detailed table, refer to {Link: Health.com https://www.health.com/rice-lower-in-heavy-metals-11743483}.

Conclusion: Making the Safest Choice

Choosing the safest rice involves considering variety and origin over brand alone. Opt for rice from low-arsenic regions like California, India, or Thailand. White basmati or jasmine are lower in arsenic. If choosing brown rice, select brown basmati from low-arsenic areas. Proper cooking methods and diversifying your diet with other grains are also important steps.

Consumer Reports offers additional resources and testing information for various food products.

Frequently Asked Questions

Is brown rice less safe than white rice?

Yes, from an inorganic arsenic perspective, brown rice is less safe. The heavy metal accumulates in the bran layer, which remains in brown rice but is removed to produce white rice. Therefore, white rice contains significantly lower arsenic levels than brown rice of the same type and origin.

Does rinsing rice help remove arsenic?

Yes, rinsing rice can help remove surface arsenic. For better results, soak the rice for at least 30 minutes before rinsing and cooking. However, the most effective method is cooking in excess water and draining it afterward.

What rice is safest for babies and children?

Infants and children are more vulnerable to heavy metal exposure. It's recommended to choose low-arsenic options like California-grown rice or Thai jasmine or basmati from India or Pakistan. Diversifying grains is also crucial.

Are there other heavy metals to be concerned about in rice?

Yes, besides arsenic, some rice varieties can contain varying levels of cadmium. For example, some Indian basmati rice can be high in cadmium, while California rice may have lower levels. Consistent testing and regional knowledge are needed to assess overall heavy metal risk.

Which specific brands are recommended for low arsenic levels?

Brands such as Lundberg Family Farms, RiceSelect, and Lotus Foods are known for transparent testing and sourcing from low-arsenic regions like California or Thailand. When shopping, prioritize these brands or others that explicitly provide sourcing and testing information.

Can I trust the 'Organic' label for heavy metal safety?

No. The organic label certifies farming practices but doesn't affect a plant's ability to absorb naturally occurring heavy metals from the soil. Both organic and conventional rice absorb arsenic based on the soil and water conditions of the growing location.

Are grains other than rice safer regarding arsenic?

Yes, grains such as quinoa, millet, and farro generally accumulate significantly less arsenic than rice. Incorporating these alternatives is an effective strategy for reducing overall heavy metal exposure, especially if rice is a dietary staple.

What is the 'pasta method' for cooking rice?

The 'pasta method' involves cooking rice in a large pot with a high volume of water (6 to 10 parts water to 1 part rice) and then draining the excess water once cooked. This washes away a substantial amount of inorganic arsenic.

Where does arsenic in rice come from?

Arsenic in rice comes from the soil and water where it's grown. Industrial contamination, historical pesticide use, and natural geology contribute to environmental arsenic levels, which rice plants readily absorb, especially in flooded conditions.