Which has more arsenic in it, white rice or brown rice?

According to a study published by Michigan State University researchers in the journal Risk Analysis, brown rice contains higher levels of arsenic than white rice. This often surprises health-conscious consumers who choose brown rice for its superior nutritional profile, but it is a critical consideration for those concerned about long-term arsenic exposure.

Quick Summary

Brown rice consistently contains more arsenic than white rice because arsenic is concentrated in the grain's outer bran layer, which is removed during the milling process for white rice. While brown rice offers more fiber and nutrients, a varied diet and specific cooking methods can mitigate concerns about arsenic levels.

Key Points

• Brown Rice Has More Arsenic: Due to its outer bran layer, where arsenic accumulates, brown rice contains higher levels of this toxic element than white rice.

• Milling Process Reduces Arsenic: The refining process that converts brown rice to white rice strips away the bran and germ, thereby removing a significant portion of the arsenic.

• Cooking Methods Reduce Arsenic Levels: Washing rice thoroughly and cooking it in a large volume of water (like pasta) can lower the arsenic content by 40-60%.

• Nutritional Trade-Off: Choosing brown rice offers more fiber and nutrients, but this comes with higher arsenic exposure, while white rice has less arsenic but is less nutrient-dense.

• Vulnerable Populations Need Caution: Infants and young children, who consume more food relative to their body weight, are more vulnerable to arsenic exposure and should have their intake monitored.

• Varying Rice Sources and Diet Helps: Eating rice varieties from specific regions known for lower arsenic (e.g., California, India) and rotating with other grains reduces risk.

Brown vs. White Rice: The Science Behind the Arsenic Levels

While brown rice is often preferred for its fiber and nutrient content, concerns exist about its arsenic levels. The key difference in arsenic content between brown and white rice stems from their processing. Rice plants absorb arsenic from soil and water, storing it primarily in the outer husk and bran layer. White rice is produced by removing this outer bran and germ, which also reduces arsenic along with some nutrients. Brown rice retains these layers, thus holding onto higher concentrations of arsenic. Studies confirm that brown rice often has significantly higher total and inorganic arsenic compared to white rice.

Why Rice is Particularly Susceptible to Arsenic

Rice is uniquely susceptible to arsenic accumulation, largely due to its cultivation in flooded paddy fields. Flooded conditions create an anaerobic environment, which mobilizes arsenic in the soil into a form readily absorbed by rice plants. This, along with potential contamination in irrigation water, contributes to elevated arsenic levels in harvested rice.

• Cultivation practices: Flooded paddies increase arsenic absorption.
• Soil contamination: Natural arsenic and pollution can be sources.
• Water source: Groundwater used for irrigation may contain arsenic.

Comparing Arsenic and Nutritional Content

While brown rice has more arsenic, its nutritional benefits, including fiber and minerals, are significant. For most adults, these benefits can outweigh the arsenic risk when rice is consumed as part of a varied diet. However, vulnerable groups like children should exercise more caution.

Feature	Brown Rice	White Rice
Arsenic Level	Higher	Lower
Nutrient Density	Higher in fiber, magnesium, manganese, selenium, and B vitamins	Lower, but often enriched
Processing	Minimally processed whole grain	Refined and polished
Cooking Time	Longer	Shorter
Glycemic Index	Medium GI (around 68)	High GI (around 73)

How to Reduce Arsenic in Rice

Several methods can effectively reduce arsenic in rice.

1. Rinse thoroughly: Washing rice can remove some surface arsenic.
2. Use excess water: Cooking rice in a large water-to-rice ratio (6:1 to 10:1) and draining the excess water can significantly reduce arsenic. The parboiling with absorption (PBA) method is a multi-step technique that also helps.
3. Soak the rice: Soaking rice before cooking can help remove arsenic.
4. Choose lower-arsenic varieties: Basmati rice from specific regions (India, Pakistan, California) and jasmine rice from Thailand often have lower arsenic levels.
5. Diversify your diet: Incorporate other grains like quinoa or millet to reduce overall arsenic exposure.

Conclusion

Brown rice contains more arsenic than white rice due to the concentration of arsenic in the bran layer. While this is a concern, especially for frequent consumers and children, cooking methods like washing and using excess water can significantly reduce exposure. For most adults, brown rice's nutritional benefits make it a healthy choice within a varied diet. Making informed choices about rice type, origin, and preparation is key to balancing nutrition and minimizing arsenic intake.

For more information on food safety and nutrition, consult authoritative sources like the U.S. Food and Drug Administration (FDA).

Frequently Asked Questions

Why does brown rice have more arsenic?

Brown rice has more arsenic because the arsenic absorbed from the soil accumulates primarily in the grain's outer bran layer, which is removed during the milling process to produce white rice.

Is it safe to eat brown rice?

Yes, for most healthy adults, consuming brown rice in moderation as part of a balanced diet is considered safe. The nutritional benefits typically outweigh the minimal risks from arsenic, which can be further reduced with proper cooking methods.

How can I reduce the arsenic in my rice?

You can reduce arsenic by thoroughly rinsing rice before cooking and using a cooking method with a high water-to-rice ratio, such as cooking it like pasta. Draining the excess water helps remove a significant amount of the arsenic.

Does washing rice reduce arsenic?

Yes, rinsing rice thoroughly with clean water before cooking can help remove some of the surface-level arsenic. However, this is more effective when combined with cooking in excess water.

Which type of rice has the least arsenic?

Certain types of white rice, particularly white basmati from regions like India, Pakistan, or California, and U.S. sushi rice, tend to have lower arsenic levels.

Is organic rice lower in arsenic?

Not necessarily. The arsenic content in rice depends more on where and how it was grown, specifically the levels in the soil and water, rather than whether it was organically farmed.

Are children at a higher risk from arsenic in rice?

Yes, infants and young children are more vulnerable to arsenic exposure from rice because they consume more food relative to their body weight. Parents are advised to vary their children's diets and limit rice-based products.