- Arsenic is a naturally occurring element that can be found in soil, water, and air. It exists in two main forms: organic and inorganic. Inorganic arsenic, which is more toxic, has been linked to various health problems, including cancer, cardiovascular disease, and developmental issues in children. The presence of arsenic in food is a concern, particularly in rice, because rice tends to absorb more arsenic from the environment than other crops.
- The reason rice accumulates more arsenic lies in its growing conditions. Rice is typically cultivated in flooded paddies, and under these waterlogged conditions, arsenic becomes more soluble and bioavailable in the soil. Rice plants are efficient at absorbing this soluble arsenic through their roots, which means the final grain can contain measurable levels of the toxin. Brown rice often contains more arsenic than white rice because the outer layers (bran and germ), which are retained in brown rice, accumulate the most arsenic.
- Not all rice contains the same amount of arsenic. The levels vary depending on the variety and the region where it was grown. For example, rice from South Central U.S. states like Arkansas, Louisiana, and Texas tends to have higher arsenic levels than rice grown in California, India, or Thailand. Basmati and jasmine rice, particularly from India or Thailand, generally contain lower levels of inorganic arsenic and are considered safer options.
- To reduce exposure to arsenic in rice, several precautions can be taken. Rinsing rice thoroughly before cooking and using a high water-to-rice ratio (such as six parts water to one part rice), followed by draining the excess water, can significantly reduce arsenic content—by up to 60% in some cases. Diversifying your diet with other grains like quinoa, bulgur, or millet can also help minimize overall arsenic intake. Choosing rice brands that are tested for low arsenic levels or those sourced from regions with lower contamination is another smart strategy.
