One topic that often raises questions is arsenic in rice. Because rice is a staple food for many families, headlines about heavy metals can be alarming. The good news is that you don't need to stop eating rice. A few simple changes can help lower exposure while keeping rice as part of a healthy diet.
"Many people are surprised to learn that a/node/1766rsenic is naturally found in our environment," says MyDzung T. Chu, PhD, MSPH, assistant professor at Tufts University School of Medicine, researcher at Tufts Medical Center's Institute for Clinical Research and Health Policy Studies (ICRHPS), director of ADAPT at Tufts Clinical and Translational Science Institute and associate principal investigator at the Woman, Mother + Baby Research Institute (WoMB). "Our goal isn't to make people afraid of food. It's to help families understand where exposure comes from and give them practical, evidence-based ways to reduce it."
What is arsenic?
Arsenic is a naturally occurring element found in rocks, soil, water and air. Because it's part of the environment, small amounts can make their way into drinking water and the foods we eat.
You can't see, smell or taste arsenic, and the small amounts found in food won't make you sick overnight. The concern is repeated exposure over many years. Research has linked long-term exposure to higher levels of arsenic with an increased risk of certain cancers, heart disease, diabetes and other health conditions.
Why does rice contain more arsenic?
All plants absorb nutrients and minerals from the soil, but rice absorbs more arsenic than many other grains because it's typically grown in flooded fields. Water allows naturally occurring arsenic in the soil to dissolve, making it easier for rice plants to absorb it through their roots.
That doesn't mean rice is unsafe. It simply means rice tends to contain more arsenic than grains like quinoa, barley or oats.
Why is arsenic a concern during pregnancy?
Pregnancy is one of the most important times to think about nutrition and environmental exposures because a baby's brain and body are developing rapidly.
Research suggests that higher arsenic exposure during pregnancy may affect fetal brain development, growth and immune function. Some studies have also linked prenatal arsenic exposure to a higher risk of certain health conditions later in life.
For pregnant people, long-term arsenic exposure has also been associated with an increased risk of conditions including heart disease, diabetes and certain cancers.
"The mother's health and the baby's developing brain are especially sensitive during pregnancy," says Dr. Chu. "While it's impossible to eliminate every environmental exposure, there are simple, practical steps families can take to reduce arsenic exposure without fully giving up cultural staples like rice."
If you’re concerned about arsenic in rice and other foods, resources such as Arsenic and You from Dartmouth and Healthy Babies, Bright Futures’ report, What’s in Your Family’s Rice?, offer additional information about exposure and ways to reduce it.
Who should be most mindful of arsenic exposure?
Everyone is exposed to small amounts of arsenic, but specific groups of people would benefit from taking extra precautions, including:
- Pregnant people
- Babies and young children
- People who eat rice or rice-based foods frequently
- Families who get their drinking water from a private well
Three simple ways to reduce arsenic in rice
The good news is that lowering arsenic exposure in rice doesn't require major changes to your diet.
Cook rice in extra water
Instead of cooking rice by allowing all the water to absorb, boil it like pasta using six to ten cups of water for every cup of rice. Once it's cooked, drain the excess water.
This cooking method can reduce arsenic levels by up to 60%.
If you have time, soaking rice for at least 30 minutes before cooking may help even more. Simply rinsing rice doesn't remove much arsenic.
"Rice is an important part of many healthy eating patterns and cultural traditions. We're not recommending that people stop eating it. Small changes in how you prepare rice can make a meaningful difference in reducing your arsenic exposure."
MyDzung T. Chu, PhD, MSPH
Choose rice varieties that tend to be lower in arsenic
Some types of rice naturally contain less arsenic than others.
Better choices include:
- California-grown rice
- white Basmati rice
- white Jasmine rice
Rice varieties that tend to contain higher arsenic levels include:
- Brown rice
- Arborio rice
- Rice grown in parts of the southeastern United States
- Instant, parboiled and ready-to-heat rice
- Rice-based processed foods (e.g. rice snacks, rice cereal)
Eat a variety of grains
Rice can absolutely be part of a healthy diet, but it shouldn’t be the only grain on your plate.
Mixing in grains such as quinoa, oats, barley, farro, buckwheat and couscous can provide a wider variety of nutrients while reducing reliance on any one food.
"Variety is one of the simplest ways to support good nutrition," says Dr. Chu. "Eating different grains and a wide range of fruits, vegetables and proteins helps provide the nutrients you need while also reducing exposure from any single food."
Build a balanced plate
A healthy diet is about more than avoiding one ingredient. Including foods rich in essential nutrients can support a healthy pregnancy and your family's overall health.
Aim to include foods rich in:
Iron
- Lean beef
- Chicken or turkey
- Eggs
- Beans and lentils
Calcium
- Yogurt
- Cheese
Vitamin C
- Citrus fruits
- Strawberries
- Bell peppers
Leafy green vegetables
- Spinach
- Kale
- Broccoli
These foods provide important nutrients for healthy growth and development. Research also suggests that a well-balanced diet rich in essential vitamins and minerals may help reduce the body's absorption of some environmental contaminants.
Should you stop eating rice?
Not at all.
Rice remains a nutritious food and can be part of a healthy diet during pregnancy and throughout life. The goal isn't to avoid it—it's to enjoy it as part of a varied diet, prepare it in ways that reduce arsenic and choose different grains throughout the week.
"While it would be nearly impossible to avoid all environmental exposures," says Dr. Chu. "The good news is that there are practical, research-backed steps that families can take to reduce their exposure from foods. Focusing on eating a varied and balanced diet as well as soaking, rinsing, and cooking rice in extra water are simple ways to reduce your exposure while supporting a healthy pregnancy."
Funding credit: Dr. Chu's research is supported by the Tufts CTSI K12 Career Award (1K12TR004384) and the JPB-Harvard Environmental Health Fellowship.
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