Brown rice is frequently praised as the ultimate health upgrade over white rice. However, nutrition science is rarely black and white. While brown rice keeps more of its nutrient-rich outer layers, those same layers trap higher concentrations of arsenic – a heavy metal absorbed from the soil and water during cultivation. If you are interested in how to reduce arsenic in rice, keep reading.
Does this mean you should ditch your favorite grain? Not necessarily. Here is an honest look at why arsenic is in your rice, which varieties are safest, and simple ways to protect your health.
Why Does Rice Contain Arsenic?
Arsenic is a naturally occurring element found in Earth’s crust, and it enters our food chain through soil, water, and agricultural practices like fertilizers and pesticides.
Rice is uniquely susceptible to this contamination:
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Porous Plants: Rice is grown in flooded fields (paddies), making it exceptionally porous and prone to absorbing arsenic from water and soil.
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Brown vs. White Rice: Brown rice retains its outer bran and germ layers, which accumulate more arsenic. White rice has these outer layers milled away during processing, resulting in lower (though still present) arsenic levels.
Location Matters
The amount of arsenic in rice varies dramatically depending on where it was farmed:
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Lower Arsenic Varieties: Jasmine rice from Thailand, basmati rice from India, and rice grown in California (including sushi rice and Calrose rice) consistently test lower for arsenic.
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Higher Arsenic Varieties: Arborio rice (used for risotto) from Italy and white rice harvested in the southeastern United States tend to have higher levels.
Is Rice Safe to Eat?
For most people, the overall health risk from eating a normal diet containing rice is very low, and rice remains a nutritious, globally consumed staple.
However, certain groups require extra caution:
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Young Children & Pregnant Women: Infants and toddlers are far more vulnerable to arsenic during early developmental stages. High exposure can lead to lower birth weights, behavioral issues, learning disabilities, and lowered IQs.
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Adults: Long-term, elevated exposure to inorganic arsenic over many years has been linked by the FDA to an increased risk of type 2 diabetes, cardiovascular disease, and certain cancers (bladder, lung, and skin).
5 Ways to Lower Arsenic in Your Rice
If you love rice but want to minimize your exposure, you don’t have to cut it out entirely. Simple adjustments to your cooking routine can make a big difference:
Cook It Like Pasta: Research from the FDA shows you can cut arsenic levels in half (40% to 60%) by boiling rice in a large excess of water (6 to 10 parts water to 1 part rice) and draining the extra water when finished. (Note: This can also strip away some water-soluble vitamins.)
Soak Your Rice: Soaking rice for at least 30 minutes – or even overnight – before cooking helps draw out trapped arsenic. Rinsing alone is largely ineffective.
Swap Your Grains: Mix things up by incorporating alternative grains like quinoa, barley, and farro, which offer similar nutritional benefits with lower arsenic risks.
Choose Safer Varieties: Opt for California-grown rice, Thai jasmine, or Indian basmati.
Practice Moderation: Balance your intake. While the average American eats about 27 pounds of rice a year, consumption in other parts of the world exceeds 200 pounds. Moderation naturally lowers your cumulative exposure.
The Bottom Line
Arsenic is present in many everyday foods and drinks (including seafood and drinking water), but rice accumulates higher amounts than most crops. You don’t need to banish rice from your kitchen, but being mindful of where your rice is grown, choosing white over brown when feeding young children, and using excess-water cooking methods can drastically reduce your risk while letting you enjoy your meals safely.