Brown Rice: Arsenic Levels & Is It Still Safe?

Brown Rice: Arsenic Levels & Is It Still Safe?**

In the world of nutrition, the question of whether brown rice is still safe to eat has gained significant attention, especially in light of new research. A study published in Risk Analysis has found that brown rice contains more arsenic than white rice, raising concerns among health-conscious individuals. But what does this mean for our diet and overall health? Let's take a closer look.

Understanding Arsenic in Brown Rice

Arsenic is an element that can be found in air, water, soil, and food. While it occurs naturally in the environment, ingesting it can be toxic to humans. Long-term exposure to high levels of arsenic has been linked to various health issues, including cancers of the skin, bladder, and lungs, according to the World Health Organization.

There are two forms of arsenic: organic and inorganic. Organic arsenic compounds contain carbon, while inorganic arsenic compounds do not. Research indicates that inorganic arsenic is more toxic and has more severe health effects. Unfortunately, this is the type of arsenic that is more bioavailable to humans and is typically found in food.

Brown rice tends to contain more arsenic than white rice because arsenic accumulates in the outer bran layer of the rice. Since brown rice retains its bran layer while white rice does not, it naturally harbors more arsenic. However, it's important to note that not all brown rice is created equal. The arsenic content can vary depending on factors such as the type of rice, where it was grown, and how it was processed.

The Study Findings

The Risk Analysis study, conducted by Christian Scott, PhD, a postdoctoral research associate at Michigan State University, aimed to make the food supply in the United States safer by focusing on reducing dietary exposure to food contaminants, specifically heavy metals and children. The study found that while most adults probably don't need to worry about the arsenic content of a stir fry or rice bowl, it may be a concern for parents and caregivers of children under the age of 5.

Scott's research built upon previous studies by consolidating their findings and presenting overall trends. He conducted an extensive review of earlier research literature and estimated arsenic exposure from brown versus white rice based on how much of each Americans eat on average. The data provided a side-by-side comparison, revealing that brown rice consumption led to higher levels of arsenic (relative to body weight) than white rice.

Another key finding was that U.S.-grown rice had lower concentrations of arsenic than the global supply. The reasons for this are not fully clear, but it may be due to lower arsenic levels in U.S. soil and water and processing practices that affect arsenic content.

What These Results Mean for Brown Rice Consumption

While the research may seem alarming, there's good news for rice lovers. The study concluded that, for most people, the arsenic in brown rice is "of limited concern." The average adult American has minimal health risks from consuming normal amounts of rice. However, it's important to note that some arsenic in the diet is inevitable, and brown rice is just one source among many.

To minimize arsenic exposure, experts recommend consuming a varied, balanced diet. Diet quality through variety is key to minimizing the effects of all heavy metals, including arsenic. This means incorporating a variety of fruits, vegetables, whole grains, and lean proteins into your diet.

For parents and caregivers of children under the age of 5, taking extra precautions may be necessary. Jones recommends alternating rice-based cereals and other foods with non-rice foods, avoiding infant formulas sweetened with brown rice syrup, or seeking out rice grown in California or other locations where drip irrigation keeps inorganic arsenic to a minimum.

Is Brown Rice Still a Healthy Food?

Despite its higher arsenic content, brown rice remains a healthy food choice. Compared to white rice, it contains more fiber, magnesium, potassium, iron, and certain B vitamins. And as a whole grain, it's a minimally processed choice that can provide numerous health benefits.

To maximize the health benefits of brown rice, Jones advises sticking to the U.S. Food and Drug Administration's MyPlate dietary guidance to "make half your grains whole." This means incorporating a variety of whole grains into your diet, such as brown rice, quinoa, oats, and barley. Diets that follow this guideline offer a wider variety of phytonutrients than those that focus on any single grain.

If you're concerned about arsenic in your brown rice, there are a few steps you can take. Taylor suggests rinsing it thoroughly before cooking or cooking it in larger amounts of water—up to 6 to 10 parts water to rice. However, it's important to note that this will also decrease the amount of some key vitamins.

Conclusion

In conclusion, while the research on arsenic in brown rice is concerning, it's important to put it into perspective. For most people, the arsenic in brown rice is "of limited concern," and consuming a varied, balanced diet can help minimize the effects of all heavy metals, including arsenic. However, for parents and caregivers of children under the age of 5, taking extra precautions may be necessary.

So, is brown rice still a healthy food? The answer is yes, but it's important to be mindful of your consumption and take steps to minimize arsenic exposure. By following the tips and recommendations outlined in this article, you can enjoy the health benefits of brown rice while minimizing the potential risks.

FAQ

Q: Can I still eat brown rice if I'm pregnant or breastfeeding?

A: While the research on arsenic in brown rice is concerning, it's important to note that the levels of arsenic in brown rice are typically low and regulated. However, if you're pregnant or breastfeeding, it's always a good idea to consult with your healthcare provider before making any significant changes to your diet.

Q: Are there any other foods that contain arsenic?

A: Yes, many foods contain arsenic, including fruits, vegetables, and their juices. However, the levels of arsenic in these foods are typically low and regulated. To minimize your arsenic exposure, it's important to consume a varied, balanced diet and to avoid eating large amounts of any one food.

Q: How can I reduce the arsenic content in my brown rice?

A: There are a few steps you can take to reduce the arsenic content in your brown rice. Taylor suggests rinsing it thoroughly before cooking or cooking it in larger amounts of water—up to 6 to 10 parts water to rice. However, it's important to note that this will also decrease the amount of some key vitamins.