New studies have increased worries over high arsenic in rice, particularly brown rice. In response, experts are going public with information about safe consumption. Christian Scott, PhD, is a postdoctoral research associate in the Department of Food Science and Human Nutrition at Michigan State University. In doing so, he plays a starring role in an ongoing effort to map the impact of arsenic exposure on public health. Specifically, past research has found that brown rice has higher concentrations of arsenic than white rice.
Julie Jones, PhD, CNS, believed that all consumers need to be informed about arsenic in their food. This is particularly important for kids under the age of five, since they eat the most rice in proportion to their bodyweight. She suggests mixing rice-based cereals and foods with non-rice foods to reduce arsenic levels in young children’s diets.
Understanding Arsenic in Rice
As more industries expanded arsenic was introduced in the workplace and environment. Arsenic is naturally found in soil and water. Rice absorbs this toxic element as it grows, depositing it in the grain. Brown rice holds onto its outer bran layer, where arsenic tends to accumulate. Due to this process, it often contains more arsenic than white rice. Studies indicate that cooking techniques make a difference in arsenic levels in brown rice. By rinsing rice to remove surface arsenic and cooking with six to ten times as much water, arsenic can be reduced by 50-80 percent.
Scott’s research was one of the first studies to break down data into narrower age ranges to better understand arsenic exposure for younger populations. Addressing the concern that all foods are toxic, he explains that many foods have minimal arsenic content. These foods are typically monitored and pose very low health risks for most adult Americans consuming typical servings of rice.
“The average adult American has minimal health risks from consuming normal amounts of rice,” – Christian Scott, PhD
Though this news is certainly welcome relief to adults, efforts continue to ensure the protection of other at-risk groups, most especially children. Dietary variety is one of the most important strategies Jones supports to help reduce heavy metal exposure.
Recommendations for Safe Consumption
Jones recommends not using infant formulas that are sweetened with brown rice syrup to reduce the amount of arsenic that infants are exposed to. She’s a big believer in the power of a diverse diet. It remains a key tool in alleviating the negative health effects associated with heavy metals like arsenic.
“Diet quality through variety is key to minimizing the effects of all heavy metals, including arsenic,” – Julie Jones, PhD, CNS
She encourages families to incorporate more whole grains into their meals. By replacing a portion of brown rice with other whole grains, they can promote a more diverse nutrient intake while reducing heavy metal exposure.
“Making half your grains whole also optimizes intake of essential minerals while reducing intake of arsenic or other heavy metals,” – Julie Jones, PhD, CNS
Scott’s important new work digs into a potentially staggering discovery. Fortunately, lower arsenic levels in US soil and water, along with some processing practices, can contribute to lower arsenic content in US-grown rice. Rice cultivated in California and other areas with similar climates generally has less inorganic arsenic. This is particularly the case for rice grown with drip irrigation technology.
The Bigger Picture on Dietary Arsenic
Though the prospect of arsenic in rice can be frightening, scientists argue that it’s impossible to completely eliminate arsenic. Jones emphasizes that vegetables, fruits and their juices are among the top contributors to dietary exposure to arsenic.
“Avoiding arsenic would make getting a healthy diet impossible since vegetables, fruits, and their juices supply over 40% of the dietary arsenic,” – Julie Jones, PhD, CNS
These results should encourage consumers to continue an overall healthy diet perspective. They need to look beyond the community too, at every potential source of nutrition. As always, moderation and variety are key to your diet, experts stress. You can minimize health risks and enjoy the nutritional benefits that rice provides by including a variety of foods in your diet.
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