A recent report has raised significant concerns regarding the levels of arsenic and lead found in store-bought rice, a staple food for millions worldwide. Arsenic is a toxic metalloid element known to be associated with cancers and several other serious health effects. It builds up in rice plants more so than in other grain crops. These findings highlight the need for appropriate cooking practices to reduce these hazards.
The report details the grave public health threat posed by arsenic exposure. It is known to increase multiple cancers, such as breast, lung, prostate, nasopharynx, pancreas, and kidney. Apart from its addiction liability, it produces dangers including osteoporosis and destruction of the liver and kidneys. Due to these concerning links, consumers are advised to take preventative measures when cooking rice.
Understanding Arsenic Levels in Rice
Concentrations of arsenic in rice differ greatly based on rice variety and growing region. Consumer Reports found that brown rice contains on average 151 parts per billion (ppb) of arsenic. By contrast, Arborio rice imported from Italy has notably lower arsenic levels, at 142 ppb. Southeast United States white rice contains 118 ppb. Precooked rice increases this risk, as this processing technique tends to have even higher concentrations of toxic, inorganic forms of arsenic.
Rice plants have an unintentionally impressive ability to draw heavy metals from the soil. They’re able to store up to ten times as much arsenic than other grain crops. Tasha Stoiber highlights this phenomenon, stating,
“While all plants can absorb some heavy metals, rice plants are especially effective at pulling it from the soil, because of their physiology and growing conditions.”
This increase raises concerns about the effects of long-term exposure, even at lower levels. It’s been associated with endocrine disruption and increased risk for type 2 diabetes.
Effective Cooking Methods to Reduce Heavy Metals
Luckily, no one needs to stop eating rice—here’s how consumers can lower arsenic levels in rice before they eat it. In fact, rinsing your rice thoroughly before cooking can remove over half the heavy metals that may be lurking in your grains. The report notes that rinsing raw rice two to four times can decrease arsenic concentrations by 13% to 84%, provided the rinsing water is not contaminated with arsenic.
When it comes to cooking, soaking the rice for at least 30 minutes before cooking makes a world of difference. In fact, it removes nearly all of the heavy metals. Note that rinsing or soaking rice will likely cause you to lose beneficial vitamins and minerals. This is something to keep in mind when planning your meals. Gentile cautions consumers:
“Rinsing raw rice two to four times can decrease arsenic concentrations by 13% to 84%.”
This balancing act of eliminating unwanted substances while maintaining nutrient content is a monumental task. That’s particularly hard for those most dependent on the crop as their staple food.
“Keep in mind that extra rinsing of rice will also lead to a loss of vitamins and minerals.”
The discussion naturally begins with heavy metal concentrations in rice, which vary based on where rice is cultivated. This lack of uniformity can pose severe impacts on food safety and public health. California-grown white rice contains less arsenic than other varieties. Further, Thai jasmine rice has lower arsenic levels. This variability is an important factor for consumers to consider if they are looking to choose rice that best fits their preferences.
Variability in Heavy Metal Content
Gentile suggests incorporating various grains into meals:
Her advice to consumers is to try something new, like quinoa, barley, or buckwheat and yes, even spaghetti squash or cauliflower rice.
“Published data show that arsenic concentrations in rice vary based on the variety and the region where the rice crop is grown.”
As consumers become increasingly aware of food safety issues, they are encouraged to diversify their diets. Gentile suggests incorporating various grains into meals:
“This report highlights the importance of diet variety, and we should remember this applies to all foods, not just grains.”
She encourages consumers to explore alternatives such as quinoa, barley, buckwheat, and even spaghetti squash or cauliflower rice.
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