What is Arsenic and Why is it in Rice?
Arsenic is a naturally occurring element in the Earth’s crust, but its inorganic form is a known human carcinogen and highly toxic. It enters the food chain through contaminated water and soil, with rice being particularly susceptible to contamination for several reasons:
- Flooded Fields: Rice is often grown in flooded fields called paddies. These wet conditions make arsenic, naturally present in the soil, more soluble and easily absorbed by the plant's roots.
- High Absorption: Rice plants are known to absorb significantly more arsenic from the environment than other food crops, making them a primary dietary source of exposure.
- Geographic Variation: The concentration of arsenic in rice varies greatly depending on the geographical region where it is grown, directly correlating with local soil and water contamination levels.
Which Rice is Lowest in Arsenic?
While no rice is completely free of arsenic, some types contain significantly lower levels than others. The main factors to consider are the variety and the origin of the rice.
Aromatic White Rice Varieties White rice generally has lower arsenic levels than brown rice because the milling process removes the outer bran layer, where much of the arsenic accumulates. Some white rice varieties are particularly low in inorganic arsenic:
- Basmati Rice from India, Pakistan, or California: According to Consumer Reports and Dartmouth, white basmati rice from these specific regions is a top choice for low arsenic content.
- Thai Jasmine Rice: Some studies suggest this variety, particularly when grown in Thailand, is among the lowest in inorganic arsenic.
- California-Grown Rice: Certain varieties like California Calrose and sushi rice have consistently shown lower arsenic levels.
Brown Rice and Growing Location For those who prefer brown rice for its higher fiber and nutrient content, sourcing is even more critical. Since arsenic concentrates in the bran, brown rice typically has 80% more inorganic arsenic than its white counterpart. If opting for brown rice, choose varieties from the low-arsenic regions mentioned above.
A Comparison of Rice Types and Arsenic Levels
| Rice Type | Description | Arsenic Level (Relative) | Nutritional Value | Key Consideration |
|---|---|---|---|---|
| White Basmati (India/Pak/CA) | Aromatic, long-grain rice | Lowest (especially inorganic) | Lower in fiber than brown, but often enriched | Source is critical for low arsenic levels |
| California Sushi/Calrose Rice | Short-grain, sticky rice | Low | Moderate fiber, good for sushi and bowls | Consistently lower than many other US-grown varieties |
| Thai Jasmine Rice | Aromatic, medium-grain rice | Low | Lower in fiber than brown | Popular and generally lower in arsenic |
| US Southeast Rice (White & Brown) | Includes most rice from Arkansas, Louisiana, Texas | High | Varies by type; brown has more nutrients | Higher arsenic risk due to historical pesticide use |
| Generic Brown Rice | Whole grain with bran intact | High | High in fiber, vitamins, and minerals | Sourcing can be unknown; higher arsenic in bran layer |
| Arborio Rice | Short-grain rice, typically from Italy | High | Low fiber content | Not a low-arsenic choice, especially for frequent consumption |
Effective Cooking Methods to Reduce Arsenic
Even with low-arsenic rice varieties, cooking techniques can further reduce your exposure. The main principle is using a large volume of water to dissolve the arsenic, which is water-soluble.
Here are the most effective methods:
- The “Cook Like Pasta” Method: The U.S. Food and Drug Administration (FDA) recommends using a 6:1 to 10:1 ratio of water to rice. Bring a large pot of water to a boil, add the rice, cook until tender, then drain off the excess water. This can reduce inorganic arsenic by 40–60%.
- The Parboiling with Absorption (PBA) Method: For even greater reduction while retaining more nutrients, researchers at the University of Sheffield developed a two-step process. First, parboil the rice for 5 minutes in a large volume of pre-boiled water and drain. Then, cook the rice with fresh, filtered water using the absorption method.
- Soaking and Rinsing: Soaking rice for at least 30 minutes, or even overnight, before cooking can increase arsenic removal. Rinsing the rice thoroughly until the water runs clear before cooking also helps, though its effect is less significant than the pasta-style boiling.
Note on Nutrients: Some nutrients, particularly water-soluble B vitamins, can be lost during the process of cooking with excess water. This makes the varied diet approach even more important to ensure a balanced intake of nutrients.
Diverse Dietary Strategies for Reduced Arsenic
Instead of relying heavily on rice, a key strategy for reducing arsenic exposure is to incorporate a variety of other grains and foods into your diet.
Low-Arsenic Grain Alternatives
- Quinoa
- Bulgur
- Farro
- Amaranth
- Millet
- Oats (infants can be started on oatmeal-based cereals instead of rice cereal)
Avoiding Rice-Based Products Many processed foods, including crackers, breakfast cereals, snack foods, and milk alternatives, use rice flour or brown rice syrup. It's important to read labels, especially for infants and children who are more vulnerable to arsenic exposure due to their smaller body size.
Testing Water Sources Arsenic exposure can also come from contaminated drinking water. If you use private well water, consider getting it tested for arsenic.
Conclusion
While arsenic in rice is a valid concern, it doesn't mean you have to eliminate it from your diet completely. By making mindful choices—selecting lower-arsenic varieties like white basmati from specific regions or California sushi rice, and employing effective cooking methods like the “cook like pasta” or PBA techniques—you can significantly reduce your exposure. For optimal health, the best approach is to moderate your rice intake, diversify your diet with other nutritious grains, and avoid relying on rice-based products, especially for young children and pregnant women. A balanced and varied diet is the strongest defense against long-term heavy metal exposure.
