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Is There Arsenic In Rice?

Apr 30

4 min read

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Maybe you’ve heard about this but maybe you haven’t, today we’re going to get to the bottom of it all! 


What Is Arsenic? 

Arsenic AKA the inheritance powder (ppl in the Renaissance be killing everybody for money) is a tasteless, smelless naturally occurring metalloid. Arsenic has several different forms, we will be talking about its inorganic form. In its inorganic form arsenic is a well-known carcinogen and is highly toxic. While you might think arsenic is irrelevant to you, it is commonly found in your everyday life such as in food, water, soil, and particles in the air (1). For example, inorganic arsenic can be found in dairy, milk, meat, and fish exposed to contaminated feed as well as in plants grown in contaminated soil (1). Rice is the highest contributor of arsenic in our diets (2).  


Why Is Arsenic High In Rice?

Rice has a special ability to accumulate arsenic (containing levels 10x higher than other grains, ex. wheat). This is due to how rice is grown, in flooded rice fields. These flooded conditions allow for higher arsenic solubility from the soil which in turn is absorbed into the rice (because arsenic looks a lot like silicic acid, silicon transporters in the rice get confused causing them to take in the arsenic instead of silicic acid) (3). 


Why Is This Important? 

We do not know the effects of long-term low-dose exposure to inorganic arsenic, however, many studies have linked arsenic exposure to cancers, cardiovascular disease, diabetes, hypertension, and obesity (1). Other studies have linked continued exposure and long-term intake to a higher risk of dysbiosis, obesity, metabolic syndrome, diabetes, chronic kidney disease, chronic heart disease, cancer, and maternal and fetal complications (4). The U.S. Environmental Protection Agency has set a limit for total arsenic in drinking water at 10 parts per billion, yet, no limit was made for food or other drinks (1). In 2016 the FDA suggested a limit of 100 micrograms/L for inorganic arsenic in infant rice cereal, however, they found that less than half of the cereals they tested were below this limit (1). Going off of this, an expert panel looking into the connection between arsenic and lung and bladder cancers concluded that cancer rates would have risen by 148.65% if rice consumption increased from the current level of less than one serving per day to one serving per day (1) (one serving is about ½ a cup of cooked rice).  


Is One Type Of Rice Better Than Another? 

The amount of inorganic arsenic in rice depends on its variety and where it is grown. One study found that rice grown in the US contained higher amounts of total arsenic (organic + inorganic) and lower amounts of inorganic arsenic compared to rice from either India or Bangladesh (3). White rice contains less arsenic than brown due to the removal of the bran layer (the husk that makes brown rice brown). Other processing methods like polishing and parboiling as well as cooking methods all change the concentration and bioavailability (aka absorbability ) of arsenic in the rice (3). Of note, in vitro gastrointestinal digestion simulation studies estimate that between 53% and 102% of the total arsenic in rice is bioavailable (3). 


So What Does This Mean For You? 

Rice is easy to make, cheap, and has many health benefits so you don’t need to remove it entirely from your diet, just be aware of the potential risks and how to best mitigate them.  

So what is the best type of rice to buy? White basmati rice from California, India, and Pakistan, as well as sushi rice grown in the U.S., have around half as much inorganic arsenic as other types of rice (5).  California rice has around 38% less inorganic arsenic than rice from other parts of the U.S (5). Compared to white rice, brown rice has around 50-80% more inorganic arsenic, however, brown rice does contain more vitamins, minerals, and fiber than white rice so don’t count it out entirely! Brown basmati rice from California, India, or Pakistan has around a third less inorganic arsenic than other brown rice (5). There is no difference in arsenic content between organic and conventionally grown rice. 


How should you cook rice?

Rinsing rice (whatever the type) very well before cooking can be one way to reduce arsenic content. When cooking rice use the ratio of 6 cups water per 1 cup of rice and drain the extra after cooking (5). Research has shown that these two methods remove about 30% of arsenic content (6). One important note, if you have high amounts of arsenic in your tap water (over 10 parts per billion) you should filter your water for drinking and cooking (rice will absorb this excess arsenic as well)! 


Conclusion

Yes, rice contains arsenic but there are ways to lower your exposure: 

  1. White and brown basmati rice grown in California, India, and Pakistan have the lowest levels 

  2. Rinse rice well and cook rice with a ratio of 6:1 (6 cups water, 1 cup rice) 

  3. Vary your grains! While white rice has lower levels than brown rice, brown rice has a lot more nutrients and fiber! 


References 

1.Su, Lihchyun Joseph, et al. “Arsenic in brown rice: Do the benefits outweigh the risks?” Frontiers in Nutrition, vol. 10, 14 July 2023, https://doi.org/10.3389/fnut.2023.1209574


2. “Arsenic and Cancer Risk.” American Cancer Society, 1 June 2023, www.cancer.org/cancer/risk-prevention/chemicals/arsenic.html#:~:text=The%20highest%20levels%20of%20arsenic,juices%2C%20can%20also%20contain%20arsenic


3. Karagas, Margaret R., et al. “Rice intake and emerging concerns on arsenic in Rice: A review of the human evidence and Methodologic challenges.” Current Environmental Health Reports, vol. 6, no. 4, 23 Nov. 2019, pp. 361–372, https://doi.org/10.1007/s40572-019-00249-1


4. Khan, Mohammad Idreesh et al. “Arsenic Exposure through Dietary Intake and Associated Health Hazards in the Middle East.” Nutrients vol. 14,10 2136. 20 May. 2022, doi:10.3390/nu14102136


5. Murray, Carolyn. “Arsenic in Rice and Rice Products.” Arsenic and You, sites.dartmouth.edu/arsenicandyou/arsenic-in-rice-and-rice-products/. Accessed 29 Feb. 2024. 


6. “Which Rice Has the Least Arsenic? - Consumer Reports.” Consumer Reports , 1 Nov. 2014, www.consumerreports.org/cro/magazine/2015/01/how-much-arsenic-is-in-your-rice/index.htm.

Apr 30

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