Arsenic in Rice: Why It’s Present, How to Remove It, and Which Varieties Are Safest

Rice is a dietary staple for billions of people worldwide, but it might be hiding a dangerous secret: arsenic. Research has shown that rice can contain surprisingly high levels of arsenic, raising concerns about how we cook and buy this common grain.

What Exactly Is Arsenic?

Arsenic is a harmful trace element that naturally occurs in the environment. However, its concentration has risen in recent years due to human pollution.

Arsenic exists in two distinct forms:

• organic arsenic, mostly found in animals and plants
• inorganic arsenic, which is more toxic, and appears in water, soil, and rocks

Why Is Arsenic Found in Rice?

While arsenic is present in trace amounts in many foods, rice is the crop most affected by high levels of inorganic arsenic. This happens due to a variety of factors: arsenic accumulates in the soil of rice paddies, rice plants absorb it easily from the water and soil, and in certain regions, irrigation water is contaminated with elevated arsenic levels.

Other Arsenic Sources

Rice isn't the only food that contains arsenic. Many other foods and beverages also carry varying amounts, but some have higher concentrations. It's crucial to recognize these sources so you can manage your intake and limit exposure to this harmful substance.

Other foods with elevated arsenic levels include:

• seafood, including fish, shellfish, and shrimp
• contaminated drink water
• rice products, such as rice cereals, rice syrups, and rice milks

How Does Arsenic Affect the Body?

Consuming inorganic arsenic over the long term can lead to serious health issues in adults, including a range of cancers and heart disease. In children, it may cause nerve damage and impair intellectual development.

Excessive arsenic exposure during pregnancy could also raise the risk of birth defects in the developing fetus.

Ways to Reduce Arsenic in Rice

Rinsing and cooking rice in a large amount of clean water can significantly lower its arsenic content. This method works for both white and brown rice, with research indicating it can eliminate up to 57 percent of the harmful element.

To minimize the arsenic in your rice, start by rinsing it thoroughly. Place the rice in a fine mesh sieve and run water over it until it runs clear. Then cook the rice in a large amount of water, using a ratio of one cup of rice to six cups of water. Once the rice is cooked, drain any remaining water.

Rice Varieties with Lower Arsenic Levels

Arsenic content in rice varies by type and growing region. Brown rice tends to absorb more arsenic than white rice. Among varieties, basmati rice often has the lowest levels of arsenic.

Geography plays a role as well. Regions like the Southern U.S., especially Texas and Louisiana, tend to have higher arsenic levels, possibly due to lingering pesticide residue used for weevil control. In contrast, rice from California usually has the lowest arsenic content of any U.S. rice.

Final Thoughts: Arsenic in rice is a valid concern, but it doesn’t mean you should eliminate rice from your meals. Opt for rice varieties with lower arsenic levels, rinse and cook it in excess water, and monitor your intake. If rice is a regular part of your diet, consider exploring whole grain alternatives to diversify your meals and reduce your arsenic exposure.