If you knew there was arsenic in your food, would you eat it? More importantly, would you serve it to your children?
Recently, Consumer Reports Magazine released their analysis of arsenic levels in rice products, and the results were concerning. Popular rice products including white rice, brown rice, organic rice baby cereal, and rice breakfast cereals, were all found to contain arsenic, a potent carcinogen that can also be harmful to a child’s developing brain.
In virtually every product tested, we found measurable amounts of total arsenic in its two forms. We found significant levels of inorganic arsenic, which is a carcinogen, in almost every product category, along with organic arsenic, which is less toxic but still of concern.
The study not only found a significant amount of arsenic in many rice products on the market, but also that arsenic levels in the blood directly increase with greater rice consumption.(1) Several products tested had more arsenic in each serving than the 5 parts per billion (ppb) limit for adults set by the EPA as safe. (2)
What’s worse, many of these arsenic-containing rice products are marketed to children and infants as “health foods”, and children are far more susceptible to the dangerous impacts of arsenic exposure. (3, 4, 5) Research suggests that high levels of arsenic exposure during childhood are associated with neurobehavioral problems as well as cancer and lung disease later in life. (6) This means parents must be especially careful to avoid serving their children food with significant levels of arsenic.
While many of my readers follow a strict Paleo diet and couldn’t care less about arsenic in rice, there are many more who are more liberal in their diet and consume white rice as a “safe” starch. In fact, rice is often recommended by well-educated bloggers such as Paul Jaminet as a component of a perfectly healthy and enjoyable diet. I personally eat white rice on occasion and feel it is a safe starch for those who tolerate it. But now that there is a new issue with rice consumption, one that has nothing to do with carbohydrates, does that mean we should avoid it entirely?
White rice can be a “safe” starch
Many of the white rice products tested had fairly low levels of arsenic, and in the context of a few servings a week for an adult, it’s probably not an issue. As for very young children and infants, I don’t recommend serving them rice products in general, so they shouldn’t be exposed to arsenic from rice anyway. Pregnant women may want to be cautious about their rice intake, and minimize their exposure to arsenic to protect their developing fetus; finding another safe starch to replace rice during pregnancy would be wise.
So if you choose to purchase white rice, buy a brand made in California like Lundberg; their California White Basmati Rice has only 1.3 to 1.6 ppb arsenic per serving (1/4 cup uncooked), well below the safe limit. In addition, rinsing the rice before cooking and boiling it in a high water-to-rice ratio can help reduce the arsenic content significantly. (7) So if you want to keep white rice as a part of your diet, I recommend looking for a safe brand like Lundberg and rinsing the rice thoroughly before cooking in a large quantity of water; this should be adequate to make rice a safe food to eat in moderation.
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Brown rice: Not a health food!
Brown rice, on the other hand, has significantly more arsenic than white rice and should be avoided or consumed rarely. Some of the brown rice brands tested contained at least 50% more than the safe limit per serving, and a few even had nearly double the safe limit. (PDF with complete details of test results) Note that some of the worst offenders for arsenic are made from brown rice: processed rice products like brown rice syrup, brown rice pasta, rice cakes and brown rice crisps. These processed products are commonly consumed by those following a “healthy” whole grain rich or gluten-free diet, but they clearly pose a significant risk of arsenic overexposure, especially if a person eats more than one serving per day. Obviously, brown rice is not a food that should be a dietary staple, or even eaten on a regular basis.
#Arsenic: another reason to prefer white rice over brown?
Aside from having a higher arsenic content, there are other reasons to avoid brown rice: it’s harder to digest and nutrient absorption is likely inferior to white rice because of phytates in the rice bran. (8) Despite a higher nutrient content of brown rice compared to white rice, the anti-nutrients present in brown rice reduce the bioavailability of any vitamins and minerals present. (9) Plus, brown rice also reduces dietary protein and fat digestibility compared to white rice. (10)
No food is completely safe or without some level of contamination risk: vegetables make up 24 percent of our arsenic exposure and tap water can legally contain 10 ppb arsenic per liter (some systems even exceed the legal limit.) (11) So while rice may contribute an unsafe level of arsenic, it’s certainly not the only source in our diet, and we need to be cautious about demonizing an entire class of food based on a soundbite from a news story. While I don’t think rice is a necessary component of a healthy diet, I do think it can be incorporated safely as a source of starch: just be sure to pay attention to the brand you’re buying, as well as your method of preparation.
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Why dont you guys just leave those damn grains alone for the birds and actually eat?
Problem slved,no soaking,ratios and all that.
Eat salmon tuna spinachs nuts avocados honey red meat,organic grown chicken,veggies,fruits.
Those grains only make you feel full an dbring nothing to your overall nutrition.
AND if you want to eat healthy just folow this simple rule.
If God(or mother nature-9 wanted us to eat white sugar there will be white sugar hanging on the trees right?
well,same for rice and for everything.
No matter how many studies tell me that white rice is better than brown I will stick to brown any day.
I would only rince it. Just avoid those grains,humans where nomads the didnt stay anywhere and grow rice corn etc. They didnt need to stay anywhere caue there was plenty of food everywhere and no need to save for tomorrow,sell etcc etc
So leave those grains alone and eat food. Thats meat fish nuts green fruit eggs and honey
Surely our diets can evolve – haven’t they been evolving since the first humans tried new foods. Look at oats – these are excellent nutrition and very healthy for the body.
Oats aren’t a health food
Goodoints Carlos. I would skip the Tuna due to high Mercury. The first Naturopath ai saw said to only eat eggs from free range chickens or I would end up consuming Gluten. This may be true but to me it is a bit over the edge.
btw everyone chicken is high in arsenic due to the feed given to baby chicks which probably includes organic chickens
I think the arsenic-in-rice alarm raised by Consumer Reports exaggerates the danger, possilby causing readers to take actions that actually harm their health. If you quantify the harm, you’ll see that this is a minor issue compared to other dangers you face in your daily life. Take a look at my calculations at http://ataridogdaze.com/recipe/arsenic-rice.html
@G Chang, your essay is very well written and I would encourage anyone who is concerned about arsenic levels in food to read it. You have taken a very scientific and even-handed approach which I appreciate.
My only concern is with some of the examples you give, you do not seem to apply the same rigor. For example, the assumption that sodium will increase heart attack risk, or the guidance that cooked whole grains are a healthier replacement for rice than potatoes. I think if you gave these issues the same treatment you gave to arsenic in rice, your opinion might change. (The Perfect Health Diet, by Paul & Shou-Ching Jaminet, is a great place to start — I think you’d appreciate that they apply the same harm vs. benefit test that you use in your essay to almost every aspect of diet.)
Hi Mike, thank you for reading my essay and posting your comments. My main point was not to recommend one food over another, but to point out that many articles proclaim some type of danger in a particular food when the true effect is insignificant. I feel that Consumer Reports has really “missed the mark” by publishing their articles on arsenic in rice and 4-MeI in pancake syrup, causing unwarranted worry and alarm.
if i use rice bran in my kidney diet what is the possible side effect ? can i take an medicine while drinking rice bran?
hi chris,
i am breastfeeding my daughter and found i needed more carbohydrates and a strictly paleo diet left me starving all the time so i recently introduced the lundberg sweet brown rice. is it best to avoid rice altogether while nursing or just switch to white? if its unsafe any other suggestions for complex carbs? i was sweet potatoed out. i was still eating a variety of other things like parsnips turnips ruatabegas beets but still starving so introduced rice as well. or any other diet advice while nursing? thanks!
You need more healthy fats in your diet! Nuts, seeds, salads drenched in yummy homemade dressings made from good EVOO and other healthy unrefined oils, butter and cheese (in moderation), coconut oil, avocadoes. You don’t need to go hungry in order to eat healthy. And no, you don’t need grains or a large amount of carbs. What you need is more calories. Healthy fats are ideal for your purposes.
Hi Chris,
I greatly respect the work you do but find it unnerving how off the numbers were in this article. On the consumer reports study you linked, most brands had at least 100 ppb arsenic and some way higher. The current EU limit is 200 ppb. And Lundberg’s website states the 2011 and 2012 were 95 and 73 respectively.
How did you come up with what is written?
Mayer
Forgive me if this sounds like an infomercial!
We are a boutique (small), independent rice grower on the island of Mauritius (actually, the only rice grower in the country) growing a naturally cross-pollinated rice variety. We cross bred varieties originally with the intent to find a variety with a low glycemic index and we succeeded in this regard. However, when the Consumer Reports study on Arsenic and Rice in the US came out, we decided to send samples of our rice to a lab in Seattle to test for Arsenic, especially Inorganic Arsenic.
For both total Arsenic and Inorganic Arsenic our rice yielded below the Limit of Detection (<9 ppb). Looking through the arguments regarding why some rice varieties in specific geographical settings have lower arsenic than others, I can only say for us that a confluence of factors came together purely by luck.
1. There was a British study that claimed that Bangladeshi rice varieties from the village of Sylhet had a stronger resistance to uptaking arsenic from the soil – some of the lines we had been cross-breeding for years came from this particular village.
2. It was mentioned that the flooded paddy fields contributed to rice absorbing more arsenic from the soil. We grow our rice exclusively on dry soil, depending on rainfall for irrigation. This was not our original preference but borne out of water shortages in Mauritius and the unsuitable terrain.
3. Some have claimed that use of arsenical pesticides in the past resulted in the ground water being contaminated. The land we are growing our rice on used to grow sugar cane, however it was a poor sugar cane estate and I doubt any chemicals were ever used in the past as the ground water is drinking water quality.
How do we find your product??
Hi Lisa,
Our rice is called Mighty Rice and we have just entered the US. It is currently available in a range of stores in Seattle but we will be in all Sprouts Farmers Market stores in the beginning of May.
Herman, can you make it available online somehow? I would have to drive 60 miles to get to my closest Sprouts Farmer’s Market.
Hi Tim,
We’re working to get it online soon, as well as into more stores across the US. In the mean time, if you (or anyone else) would like a sample bag, please drop me a mail through our website (www.mightyrice.com). I would be interested in any feedback.
Herman, we tried your sample bags and they were amazing! I’m so impressed you were willing to send them to us in Canada. I can hardly wait until they are available in stores here (though I understand that may take some time since I live in Winnipeg)!
Mike, glad to hear you enjoyed our rice! We are working hard to get it into Canada soon.
We just received results of arsenic testing for Mighty Rice conducted by Dartmouth: Below the Limit of Detection (<2 ppb). The result can be seen here: http://goo.gl/DccYgY
Hi Herman,
Any plans to sell your rice in Australia in the future?
I believe the arsenic content is also quite high over here, so I would be extremely interested in your product should it ever make it across the Pacific!
Cheers,
Sarah
Do you ship as far away as Durham, NC?
Hi Tim,
You can now buy Mighty Rice on Amazon: http://goo.gl/CHLqER
By Gary Ginsberg, PhD
Elevated levels of arsenic in foods and infant formula that are sweetened with rice syrup have been found, as shown in new research from Dartmouth College. The data demonstrate the gaping holes in the regulation of our food supply, which is not a new story. But there is a new twist here: Rather than the problem being imports from other countries (see my recent blog on fungicide in orange juice from Brazil), in this case, it’s the domestic product that is more contaminated. Why should rice raised in the US be the problem? Well, cotton on to this one.
Major portions of the US cotton belt have been converted over to rice production, so much so that the US south produces 12% of all rice on the planet. The majority of rice consumed in the US is domestic. Cotton fields historically received high doses of arsenic-based pesticides and this arsenic is still sitting in the topsoil. When you flood fields creating rice paddies, the arsenic is mobilized and goes right into the crop. The good news is that it’s toxic to rice, causing a syndrome called “straighthead disease”. That should have been enough to kill the concept – why produce rice with high levels of arsenic, a well-known nerve poison and carcinogen?
The US Dept of Agriculture’s research into rice cultivars that are resistant to arsenic has been a huge commercial success in the southern heartland. They are still doing research to improve rice production in high arsenic soils. To be fair, the USDA is also doing research to try to find cultivars that don’t become so highly contaminated by arsenic. But this research is not protecting the American public from the bad idea of growing rice on old cotton fields. This is tinkering with the US food supply to maximize profit with minimal thought given to food safety. Its sister agency, the FDA, does not even have safety standards for arsenic in rice.
Fortunately, the Dartmouth research points out the dangers of growing arsenic-resistant rice. In this case, they tested products containing organic brown rice syrup, a processed sweetener derived from rice. There is obviously something wrong with the organic label if you can call something grown on high-arsenic soils organic. But aside from that, the compounding of mistakes is mind-numbing. Taking a crop high in arsenic and concentrating it down into a syrup and then putting that into baby formula – sounds almost like a terrorist plot on a TV drama. Unfortunately, it’s actually happening. And it’s even more outrageous when considering that simple sugars and empty calories are a risk for diabetes. This effect is now combined with arsenic, a chemical that can decrease pancreatic function and is linked to diabetes.
The Dartmouth research found two brands of infant formula that contain the rice-based sweetener. The inorganic arsenic concentration in these brands was double the federal drinking water limit and five times higher when you add in the methyl forms of arsenic that also have some toxicity. And the daily dose per body weight for an infant on this formula would be 10 times higher than what the US EPA’s reference dose for arsenic dictates is safe.
The take home messages at this point are:
Parents of infants: Avoid formulas that contain rice syrup. Apparently most don’t, but read the label. The two brands Dartmouth studied with high arsenic are Baby’s Only Organic Dairy Toddler Formula and Baby’s Only Organic Soy Toddler Formula, both made by Nature’s One.
Everyone else: 1) Rice syrup: Minimize consumption until we know more. A little is no big deal and it’s not in that many things. But if it’s in the things you like (for example, higher-end snack bars), you will want to moderate. Since high fructose corn syrup has its question marks, I’d head in the direction of honey or plain old sugar. If you stay away from refined highly sweetened foods to start with, you are way ahead of the game. 2) Rice: Imported rice is lower in arsenic; look for whole grain (brown) basmati or jasmine rice, which come from India and Thailand, respectively.
FDA: Do more testing, especially of baby rice cereal. As baby’s first solid food, it’s urgent that we get arsenic data on rice cereal from the US.
Hi Thanks for this detailed comment. Can you please point me to information about Basmati from India? I have always preferred Indian but am now even more convinced.
Fortunately, by properly boiling rice (the way it was traditionally cooked) you can remove much of the arsenic content. Cooking rice in a rice cooker actually concentrates more arsenic than what was in the rice before cooking, adding to the health concern. Healthy cultures have been eating white and brown rice for centuries — it’s more about what it’s eaten with and how it’s prepared!
Jared,
Is there any proof (lab tests) that preparing the rice this way somehow removes the arsenic? What does a rice cooker do that causes it to retain more arsenic and how does the boiling method resolve that issue?
Ed
Hey Ed, yes there are several studies that indicate boiling rice in ample water reduces arsenic content (which I link to in my article on boiling rice (http://creationbasedhealth.com/how-to-boil-rice). The reason cooking rice in a rice cooker contributes to higher levels of arsenic is that there is arsenic in drinking water. So, when the evaporative/rice cooker method is used, the water either evaporates or is absorbed, leaving any arsenic that was in the drinking water behind, increasing the amount of arsenic consumed with the rice.
Jared,
It is erroneous to say that your cooking approach reduces arsenic in the rice, since it does not remove any that is already in the rice. Rather, it avoids or mitigates the introduction of additional arsenic from cooking water that may contain it. My water is from a well which is tested and heavily filtered including stages that remove any arsenic.
According to this article rice malt syrup is fine although this depends on the brand:
http://thenaturalnutritionist.com.au/rice-malt-syrup-the-scoop/
What do you think Chris?
Katie, you can go grain-free– it’s OKAY. It’s a myth that we NEED grains in our diet. We need carbs, yes, in proportion to how much physical activity we get. But you can get plenty of carbs from vegies (especially roots), fruits, legumes, etc. There is no nutrient in grains that is not found in greater abundance in other, healthier foods. You will not starve. And you will probably be healthier. Same for the woman wondering what to feed her baby. Like dairy products, grains are a food OPTION, not a necessity.
I am currently suffering from multiple food allergies and rice is all I have left. Is there anything you recommend for someone who has to make rice a large part of their diet?
One thing to keep in mind is that much of the arsenic in rice can be removed with traditional cooking methods. All you have to do is boil the rice like you would pasta, with a 6:1 water to rice ration. After boiling until tender, drain the excess water! You can read more about boiling rice and the studies that support it here: http://creationbasedhealth.com/2013/03/is-brown-rice-toxic-or-nutritious-it-all-depends.html
you know, that’s not a traditional method of cooking rice in India… or many other places.
There seems to be some confusion in Chris’s text between “ppb” and “micrograms per serving”. For example, the Lundberg Basmati rice had 1.3 to 1.6 micrograms of inorganic arsenic per 1/4 cup serving. (Since ppb is essentially a fraction, it doesn’t change with serving size.) The link to the Consumer Reports pdf only has ppb numbers, but the article in their Nov 2012 paper magazine shows total arsenic in ppb and inorganic arsenic in micrograms. The New Jersey drinking water limit of 5 ppb equates to 5 micrograms of arsenic in one liter of water (1000 grams), but for cooked rice, the relationship between the two is less clear.
The Dec 2013 issue of CR mentions that in September the FDA tested 1300 samples of rice products and found similar arsenic levels in most cases. They found even higher levels than CR in some rice beverages.
What about red rice? I love the nutty flavor. Is it as bad as brown?
I think the entire asian continent and asian people living in the West whose staple food is rice are going to die early. 😉 or maybe not? I mean some of the asians, especially the Japanese, have set records as oldest people. And fish, which is considered toxic and full of mercury, are also big in their diet.
Lesson, everyone is going to die. Eat in moderation 😉
I have begun to use California Rice Bran Oil from http://www.californiariceoil.com. For the vitamin E content in particular. Are you aware of any data on the arsenic levels in this specific product or the source of their bran?
What is the best way of detoxifying the body from arsenic? My son has eaten rice and rice products all his short life due to multiple allergies. How can I safely get it out his body?
Thanks!
About the dietary benefit of the brown rice I am afraid you are mistaken by the very important principle that complex carbs are always much less glycemic and less fatening than simple ones!
I would like to here an opinion on the safety/arsenic issue for imported brown rice from Japan. Could it be that they don’t have a history of use of insecticides that cause arsenic in US rice?
My family personally eats a lot of rice. We now eat only Lundberg’s rice, and continue to rinse it as we always have. I think this is sufficient.
Hello. I’ve been on a budget so I recently ate 11 lbs of Lundberg brown rice in less than 4 weeks.. That’s about 25 1/4 cup servings a week. Did I do a lot of damage to my brain and body? Thanks for the article!