Arsenic in Rice: Reduce the Arsenic in Your Rice by 80%

Arsenic in Rice

Rice is a common grain eaten by billions of people all over the world. But did you know it’s one of the highest sources of arsenic in the human diet? Rice, rice cereal, and rice milk can all contain excessive amounts of arsenic. Rice cereal can actually contain 6 to 10 times more arsenic than other kinds of infant cereal. This is because rice absorbs more arsenic from the environment than other types of grains. 

So, if you like using rice as a staple food in your diet, keep reading to learn what types of rice have the lowest amount of arsenic, and how to cook your rice to reduce arsenic levels by 80%!

Health Effects of Arsenic in Rice

Arsenic is naturally found in the ground, and is highly toxic. People are exposed to arsenic through contaminated drinking water, and contaminated food. Long-term exposure to arsenic can cause cancer and skin lesions, as well as increase your risk of cardiovascular disease and diabetes. Exposure while pregnant and early childhood exposure can cause negative effects on IQ development and increased deaths in young adults, according to the WHO.

What Sources of Rice Have The Lowest Arsenic Levels?

Rice from certain regions can have more or less arsenic depending on levels in the ground. For example, rice grown in Texas has some of the highest levels of arsenic compared to any other growing region. So, avoid Texas grown rice…Sorry Texas…Also, brown rice has more arsenic than white rice, but also contains more nutrients. So, whether you’re buying brown or white rice, look for sources with the lowest amount of arsenic, such as:

• Sushi rice from the US
• White basmati rice from California, Pakistan, and India
• Brown basmati from California, Pakistan, and India

How to Remove Arsenic From Rice: The Pasta Method

Studies have shown using a high water to rice ratio can get rid of up to 57% of arsenic in rice. Here’s the simple way to remove up to half the arsenic in your rice with the pasta method.

Soak Overnight → Drain & Rinse → Cook in Excess Water

1. Soak your rice overnight: soaking your rice overnight and then cooking in lots of water (5:1 ratio) removes arsenic by 80%. If you skip the soaking step, arsenic levels are reduced by about 50%
2. Drain & rinse pre-soaked rice
3. Cook in excess water: Use a high water-to-rice ratio to remove excess arsenic. Use 5 times as much water as rice. This should have around the same cook-time as traditional cooking methods depending on the rice type. Anywhere from 8-11 minutes. Then when your rice is cooked, simply drain off excess water. This plus soaking your rice overnight can reduce your arsenic levels by 80%

Vary Your Grains

If you pay attention to where your rice is grown and follow the pre-soaking and pasta cooking methods I’ve gone over, you’re drastically reducing your exposure to arsenic in rice. However, if you find you eat rice multiple times a day, it might be best to think about switching up the kinds of grains you cook at mealtimes. Some alternatives to rice with lower arsenic levels include:

• Quinoa
• Bulgur
• Amaranth
• Buckwheat
• Farro
• Couscous
• Polenta

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I hope you feel confident now that with proper sourcing and proper preparation, you are easily and effectively reducing your exposure to arsenic in rice. No need to feel worried about your rice consumption if you follow these simple steps. Especially if you choose to vary your grains throughout the week with some of the low arsenic grain options I listed. Comment down below if you’ve tried the pasta cooking method for rice before, or what your favorite alternative grain is! Be sure to check back next week for another post sure to include more low-tox tips to help you live a toxin free life!

References:

1. https://www.who.int/news-room/fact-sheets/detail/arsenic#:~:text=In%20addition%20to%20skin%20cancer,water%20is%20carcinogenic%20to%20humans.
2. https://www.bbc.com/news/health-38910848