Despite warnings about the levels of arsenic in U.S rice potentially increasing cancer risk, a study by Harvard has shown that long term consumption of rice (white or brown) was not associated with a risk of developing cancer.

That being said, the levels of arsenic in brown rice has still been a cause for concern. Do the benefits of brown rice outweigh the risk?

My Daily Dozen recommendation of at least three servings of whole grains a day was associated with a 10 percent lower risk of dying from cancer, a 25 percent lower risk of dying from heart attacks or strokes, and a 17 percent lower risk of dying prematurely across the board, whereas rice consumption in general was not associated with mortality and was not found to be protective against heart disease or stroke.

Do the Pros of Brown Rice Outweigh the Cons of Arsenic?

Related: Stop Eating Like That and Start Eating Like This – Your Guide to Homeostasis Through Diet

Many studies have found brown rice to have benefits. One study showed an improvement in insulin levels after five days of eating brown rice compared to white rice. Another study showed that eating a cup of brown rice a day could reduce weight, BMI, and diastole blood pressure.

You should be prioritizing fresh produce above grains in your diet to be as healthy as possible but you don’t have to completely cut out brown rice. Lundberg Farms, in California, produces brown rice with low levels of arsenic and continues to find ways to lower their arsenic levels further.

Related: Detox Cheap and Easy Without Fasting – Recipes Included

The number of people with celiac disease or gluten sensitivity is on the rise. When they eliminate wheat and other gluten containing grains from their diet, they usually significantly increase their consumption of rice. Unfortunately, as it is growing, rice soaks up heavy metals like arsenic, mercury, and cadmium from the soil and water. According to a new study,  researchers found those who have been on a long-term, gluten-free diet have double the amount of arsenic in their systems and 70% more mercury than their gluten eating counterparts.

The Metal Sponge

Why does rice suck up arsenic and other heavy metals? Rice is flooded while it’s growing, in part to keep weeds in check and to discourage pests. Water enables the rice’s root system to draw in more nutrients from the soil. As it draws up nutrients, it also sucks up other things in the soil, like mercury, cadmium, arsenic, and tungsten.

Most of the rice in the U.S. is grown in Arkansas, Louisiana, Mississippi, Missouri, Texas, and California on farmland that was formerly used to grow cotton. Arsenic-based pesticides were used on much of the land to combat boll weevils. Combine those specific pesticides with rice’s extraction abilities, and high levels of heavy metals are the result.

What to Look For in Rice

This does not mean a gluten-free diet dooms you to heavy metal poisoning. With some smart planning and healthy choices, a gluten-free diet can leave you feeling great.

Not all rice is created equal. Though organic rice still has arsenic in it, it’s the best choice to avoid excessive pesticides on top of the metals naturally found in the rice. Brown rice has higher levels of arsenic than white rice. The hull or bran of the rice that gives brown rice its’ higher levels of magnesium, fiber, zinc, and folate also stores arsenic. Of the places where rice is grown, Basmati rice that is grown in California, India, and Pakistan contains less inorganic arsenic.

Variety is the Spice of Life

Another answer to the rice problem? Eat less rice and a greater variety of gluten-free grains. Rotating rice with grains like quinoa or millet will both decrease arsenic exposure and increase your body’s exposure to another nutritional profile. The same rotation can be applied to alternate flours. If you chose processed or pre-made foods, look for ones with alternative flours like chickpea or coconut. Switching up the type of flour you use at home can also limit your arsenic intake.

Get Them Out!

There are also foods that pull heavy metals from the body. Garlic, onions, and cilantro all help detox heavy metals and add extra flavor to food. Other edibles like chlorella, spirulina, and activated charcoal are also great at attracting heavy metals and helping the body process them out. Learn about Diatomaceous Earth, Total Nutrition, and read Top 5 Foods that Detox Heavy Metals and Toxins – With Protocol.

A Healthy Diet is The Best Defense

Someone on a gluten-free diet is more likely to eat rice and foods made with rice flour. The trade-off for this is higher levels of arsenic and mercury. This doesn’t negate the benefits of a gluten-free diet. It can even be seen as a motivation to incorporate new foods and grains into your diet. And check out How To Reduce the Arsenic in Your Rice by 80%.

Related Reading:

• Is Wheat Poison? What’s Behind the Rise of Celiac Disease and Gluten Intolerance
• Mercury Fillings, Root Canals, Cavitations – What You Need to Know
• Dangerously High Arsenic Levels Found in Rice
• Still Have Candida? How Mercury Fillings Cause Candida Overgrowth

Sources:

• Think Your Gluten-free Diet is Healthy? You’re Exposed to Twice as Much Arsenic and Mercury, Study Finds – Daily Mail
• The Trouble With Rice – New York Times
• There’s Arsenic in Your Rice — and Here’s How it Got There – Grist.org
• How Much Arsenic Is In Your Rice? – Consumer Reports
• Top 5 Foods That Detox Heavy Metals and Toxins – With Protocol – Organic Lifestyle Magazine
• Plant-based Cooking Demos by Dr. Vanita Rahman – Lentils with Brown Rice (Image credit)

In the past year, many articles have been published to raise concern about the alarming levels of arsenic found in rice. Although arsenic levels should be a health concern for anyone who consumes rice, it is certainly more of a concern for those who eat rice frequently or on a daily basis.

High levels of arsenic are toxic to humans, and arsenic is associated with cancer, heart problems, developmental problems, and diabetes.

The Telegraph has published an interesting article about the safest way to prepare rice to eliminate most of the arsenic. Andy Meharg, a much-published scientist and a professor at the school of Biological Sciences, Queens University Belfast, conducted an experiment comparing methods to cook rice. The telegraph article outlines the following methods:

1. Cook with 2 parts water to 1 part rice. Water is “steamed out” during cooking.
2. Cook with 5 parts water to 1 part rice. Excess water is washed off.
3. Soak rice overnight, then thoroughly rinse before cooking.

The article, which is sourced below, reported the results incorrectly. The article stated that choice #2 removed close to 50% of the arsenic while soaking (#3) removed 80%.

I was curious as to what percentage would be removed if the rice were soaked and it was cooked with a 5:1 water ratio so I questioned Professor Meharg directly. He stated that soaking and cooking with 5 parts water removed 80% of the arsenic (a combination of #3 and #2) was the action that resulted in the 80% reduction. He said he couldn’t tell me what soaking alone would do to reduce arsenic as that particular test was not conducted. He stated, “We did not check the intermediate stage, primarily as we were concerned with levels in the final product.” 

I’ve asked him to please let us know if he ever does test the arsenic levels after soaking before cooking. In the meantime, if we want to remove 80% of the arsenic, we need to do the following:

• Soak rice overnight and rinse thoroughly until the water runs clear.
• Cook with 5 parts water and pour off the excess water after the rice is done.

There you have it: an 80% reduction in arsenic.

Recommended Reading:

• How Himalayan Salt Lamps Work
• Diatomaceous Earth – Mother Nature’s Secret Weapon: What Is It and Where to Find It
• Aluminum – The Silent, Pervasive, and Insidious Toxin Eroding Our Health
• Top 5 Foods that Detox Heavy Metals and Toxins – With Protocol
• Mercury Fillings, Root Canals, Cavitations – What You Need to Know
• Dangerously High Arsenic Levels Found in Rice

Sources:

• How we are all cooking rice incorrectly – and could be endangering our health – The Telegraph
• Professor Andy Meharg – direct Q&A