Understanding Arsenic in Rice
Arsenic is a naturally occurring element in the earth's crust and can be absorbed by crops from soil and water. Rice plants are particularly efficient at absorbing arsenic from the soil, especially when grown in flooded paddies. There are two forms of arsenic: organic and inorganic. While organic arsenic is less toxic and more readily flushed from the body, inorganic arsenic is highly toxic and a known carcinogen. Inorganic arsenic is the type of primary concern in rice, and it's this form that can accumulate in the grain.
Factors Influencing Arsenic Levels
Several factors determine the arsenic concentration in rice:
- Type of rice: White rice generally contains lower levels of inorganic arsenic than brown rice. This is because arsenic concentrates in the bran, which is removed to produce white rice. While brown rice is often touted for its nutritional benefits, such as fiber and B vitamins, this comes with a trade-off in higher arsenic levels. Some specialty varieties like wild rice, which is technically a seed of aquatic grass, and instant rice also tend to have lower levels.
- Region of origin: The geological composition of the soil and the level of arsenic in irrigation water are significant factors. Research by Consumer Reports and others has consistently shown that rice from certain regions contains lower levels of arsenic than others. In the U.S., rice from Texas, Louisiana, and Arkansas tends to have the highest levels, while rice from California typically has the lowest. Globally, white basmati rice from India and Pakistan and jasmine rice from Thailand are often cited as having lower arsenic content.
- Farming practices: Organic rice is not necessarily lower in arsenic. The element is naturally present in the soil, and organic farming methods do not prevent its absorption by the rice plant. However, some farming methods, such as alternate wetting and drying, can help reduce arsenic uptake compared to continuous flooding.
Safest Rice Choices: Regional and Varietal Guide
When choosing rice for the lowest arsenic exposure, both the variety and the origin matter. Here is a guide to some of the safest options:
- White Basmati from India, Pakistan, or California: These varieties consistently test low for inorganic arsenic.
- Jasmine Rice from Thailand: Thai jasmine rice is another option with comparatively low arsenic levels.
- U.S. Sushi Rice and Calrose from California: Rice varieties grown in California, including sushi and Calrose, have shown some of the lowest overall heavy metal content.
- Wild Rice: As it is technically a different plant, wild rice can serve as an excellent, low-arsenic grain alternative.
How to Further Reduce Arsenic Exposure
Even with low-arsenic varieties, cooking methods can significantly reduce the final arsenic content in your meal.
- Rinse Thoroughly: Rinse the raw rice several times until the water runs clear. This helps wash away surface-level contaminants.
- Use Excess Water (Pasta Method): Cook rice in a ratio of 6 to 10 parts water to 1 part rice, then drain the excess water after cooking, much like pasta. This can reduce inorganic arsenic levels by 40% to 60%.
- Soak Before Cooking: Soaking rice overnight, then discarding the water before cooking, can further reduce arsenic levels.
- Vary Your Grains: Do not rely solely on rice. Incorporate other low-arsenic grains like quinoa, barley, amaranth, millet, and farro into your diet.
Arsenic Levels by Rice Type and Origin
| Rice Type | Common Origin | Average Inorganic Arsenic Level | Notes |
|---|---|---|---|
| White Basmati | India, Pakistan, California | Low to Very Low | A consistently low-arsenic choice. Some Indian basmati may contain higher levels of cadmium. |
| Jasmine | Thailand | Low | Tests show Thai jasmine to have low arsenic concentrations. |
| U.S. Sushi/Calrose | California | Low | California-grown rice tends to have lower heavy metal content overall. |
| Wild Rice | North America | Low to Very Low | Not a true rice, grows differently, and has very low arsenic levels. |
| Brown Rice | Varies (e.g., U.S. South-Central) | High | Contains higher arsenic concentrations due to the intact bran. |
| U.S. Long-Grain | Arkansas, Texas, Louisiana | High | Historically, rice from these regions shows higher arsenic levels. |
The Importance of a Varied Diet
For most people, the occasional consumption of rice is not a significant health risk. However, for those who consume rice daily or frequently, particularly vulnerable groups like infants and pregnant women, moderation and variety are key. The FDA and other health organizations recommend varying grains to limit overall exposure. Alternatives like oats, quinoa, and barley offer important nutrients with much lower arsenic risk. When choosing food for infants, consider iron-fortified oatmeal or other non-rice cereals.
Conclusion
While it is impossible to completely eliminate arsenic from rice, consumers can make informed choices to significantly reduce their exposure. Choosing white basmati from India, Pakistan, or California, as well as Thai jasmine and Californian sushi rice, is a primary strategy. Combining this with effective cooking methods like the "pasta method"—boiling in excess water and draining—can further lower levels. Importantly, a varied diet that includes other grains like quinoa and barley is the best approach to minimize risks, especially for high-risk populations like children and pregnant women. By being mindful of rice origin and preparation, consumers can enjoy this staple grain more safely.
Visit Consumer Reports for detailed testing information on various rice brands and varieties.
What rice is safest because of low levels of arsenic? The final word.
- Regional Source is Key: Rice from California, India, and Pakistan consistently has lower arsenic levels than rice from other parts of the U.S.
- Choose White Rice over Brown: White rice, which has had the bran removed, contains less inorganic arsenic than brown rice, where the toxin is concentrated.
- Prioritize Basmati and Jasmine: White basmati rice from India/Pakistan and jasmine rice from Thailand are among the safest choices based on arsenic levels.
- Vary Your Grains: Incorporate other grains like quinoa, millet, and barley to reduce reliance on rice as a primary food source.
- Cook with More Water: Using a cooking method with a high water-to-rice ratio (e.g., 6:1 or more) and draining the excess water can significantly reduce arsenic content.
