Tips for Reducing Arsenic in Prepared Rice
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Rice often contains the poisonous cancer-causing chemical called arsenic. Yes, rice. However, there’s a small step in the meal prep process that can lower arsenic levels in the food we eat. What to do?
Simply rinsing rice before cooking is one way to lower the risks of arsenic exposure. More details below.
Why is arsenic in rice?
First, we know that there are different types of arsenic, much of it naturally found in the ground. Some is also there due to pollution, even from years ago. And, different types may have different health effects. We also know that no arsenic is needed in our bodies and that too much is certainly a bad thing.
Arsenic in food for babies and children
This is even more relevant for kids and babies. Smaller amounts of arsenic can have a bigger impact on a smaller body with a developing brain.
As I’ve mentioned previously, rice is common in baby food products. (It’s why I suggest limiting baby rice cereal in this post about introducing solid foods). So, in my opinion, any arsenic in any rice is worth paying attention to.
What can families do to lower arsenic levels in rice?
Here’s a step that families can take in reducing arsenic exposure from rice prepared at home: rinsing the rice in clean (low arsenic) water.
If rice is rinsed before being cooked (and the rinsing water discarded), this reduces the arsenic in the rice by substantial amounts. The studies vary in the actual percentage, but it has consistently been shown to reduce arsenic levels.
The majority of arsenic is on the outer part of the rice grain, so rinsing it off just removes some of the arsenic.
Soaking and cooking methods can also help.
Soaking the rice before cooking for about an hour (and then discarding that water) also reduces the amount of heavy metals, including arsenic.
It’s also worth noting that cooking methods also affect the arsenic content in the rice. Boiling in excess water (then discarding the excess, like in pasta preparation) lowers arsenic more than cooking it in a smaller amount of water until the excess water has evaporated).
But first, rinsing.
Again, rinsing alone is significantly helpful. So, if someone eats rice regularly and wants to focus on an achievable starting point without changing cooking methods or recipes, they might just focus on rinsing.
As might be expected, rinsing can also rid the rice of some of its nutrients, like essential metals. If rice is a large part of someone’s diet, especially a child’s, it may be a good idea to ensure other sources of essential nutrients. A multivitamin is an option, of course.
The same study about cooking methods also notes that rinsing and cooking method alone may not always be enough to remove sufficient amounts of arsenic in all types of rice. So, if one has the luxury of choice, varying rice sources may also be reasonable.
Water Sources When Cooking Rice
Lastly, water source is worth mentioning. The above ideas are only possible if the water is clean and arsenic free. This is not the case everywhere in the world. (The Environmental Working Group is one resource for learning about arsenic levels in tap water in the United States. It’s searchable by zip code).
Summary: Limiting arsenic exposure from rice is possible.
Cancer-causing arsenic is commonly found in rice. Soaking and rinsing rice before cooking can significantly lower arsenic levels. As always, we should strive for a variety of foods in our kids’ diets, both for nutrition and safety reasons.
Maya M. Mahmood, D.O., F.A.A.P. is a board-certified pediatrician and mom. She is passionate about parents having evidence-based information to help their families be healthier. Subscribe to the newsletter or follow on social media @mayapeds.
