New research found that brown rice has more arsenic, a potentially harmful heavy metal, than white rice

Study Finds Brown Rice Has More Arsenic Than White—Is It Still Safe to Eat? Experts explain the risk and weigh in on whether brown rice is still healthier than white rice

• New research confirms that brown rice contains more arsenic than white rice.
• For most healthy adults, the amount of arsenic in brown rice isn’t worrisome for health.
• Concerns are more pronounced for children under age 5. To be on the safe side, parents and caregivers may want to take steps to limit exposure.

Brown rice is well known as a nutritious food—but does this whole grain have a dark side for health? A new study published in Risk Analysis found that eating brown rice increases the risk of exposure to arsenic compared to white rice.

Though the study found no significant health risk to the general adult population from arsenic in brown rice, it noted that brown rice consumption in young children substantially increased their arsenic exposure from food.

In other words, 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. 

However, experts emphasize that consuming a varied, balanced diet can mitigate much of this concern (for both children and adults). “Diet quality through variety is key to minimizing the effects of all heavy metals, including arsenic,” Julie Jones, PhD, CNS, distinguished scholar and professor emerita at St. Catherine University, told Health. 

Here’s a closer look at why brown rice tends to contain more arsenic than white rice, and whether it’s worth making any changes to your eating habits.

Adding to the Research on Arsenic in Brown Rice

According to study author Christian Scott, PhD, a postdoctoral research associate in the Department of Food Science and Human Nutrition at Michigan State University, the Risk Analysis research is part of an ongoing effort to make the food supply in the United States safer.

“This study is in conversation with the FDA’s Closer to Zero effort to reduce dietary exposure to food contaminants, specifically focusing on heavy metals and children,” he told Health.

That said, the study isn’t the first to identify higher levels of arsenic in brown rice than white. In fact, it’s been clear for many years that arsenic accumulates most in rice’s outer bran layer. Because brown rice retains its bran layer while white rice does not, it naturally harbors more arsenic.  

Scott’s research built upon this knowledge by consolidating the findings of previous studies and presenting overall trends. He conducted an extensive review of earlier research literature, then estimated arsenic exposure from brown versus white rice, based on how much of each Americans eat on average. This 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.

Scott also divided this data into age ranges. Notably, children under 5 were the highest average rice consumers per bodyweight unit. This isn’t because young children eat a lot of rice but because they consume considerably more food relative to their body weight than adults. 

Another key finding: U.S.-grown rice had lower concentrations of arsenic than the global supply. Though the reasons for this aren’t fully clear, Scott said it may be due to lower arsenic levels in U.S. soil and water and processing practices that affect arsenic content.

What is Arsenic?

Arsenic is an element found in air, water, soil, and food. Although it occurs in the natural environment, ingesting it is toxic for humans. Long-term exposure to high levels of arsenic could cause cancers of the skin, bladder, and lungs, according to the World Health Organization.

Arsenic exists in two forms. Organic arsenic compounds contain carbon, while inorganic arsenic compounds do not. Research indicates that inorganic arsenic is more toxic and its health effects are more severe. Unfortunately, this is the kind that’s more bioavailable to humans, typically found in food.

What These Results Mean for Brown Rice Consumption

While this 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,” Scott confirmed.

And though high levels of arsenic are indeed toxic, some arsenic in the diet is inevitable—and brown rice is just one culprit among many. “Avoiding arsenic would make getting a healthy diet impossible since vegetables, fruits, and their juices supply over 40% of the dietary arsenic,” said Jones.

You can also take comfort in the fact that arsenic poisoning from food is not very common, according to Matt Taylor, senior manager of food consulting at NSF. “Though some foods, such as rice, may contain arsenic, these levels are typically low and regulated," he said.

However, parents and caregivers may want to take some extra precautions for children.

Jones recommends a few strategies for keeping kids’ arsenic exposure low, including 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?

Brown rice’s higher arsenic content doesn’t negate its overall healthfulness. 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.

For maximum health benefits, Jones advises sticking to the U.S. Food and Drug Administration’s MyPlate dietary guidance to “make half your grains whole.” Diets that follow this guideline offer a wider variety of phytonutrients than those that focus on any single grain, she said.

“Making half your grains whole also optimizes intake of essential minerals while reducing intake of arsenic or other heavy metals," she added.

If you’re concerned about arsenic in your brown rice, try rinsing it thoroughly before cooking, Taylor said. Or cook it in larger amounts of water—up to 6 to 10 parts water to rice. (Just note that this will also decrease the amount of some key vitamins.)

On the whole, though, Jones emphasizes the importance of eating brown rice in moderation as part of a broader healthy diet pattern. “This provides the body with the strongest defense," she said.

Edited by Health with a background in health, science, and investigative reporting. Previously, she wrote full time about parenting issues for the app Parent Lab. Before that, she worked as a reporter for National Geographic covering wildlife crime and exploitation." tabindex="0" data-inline-tooltip="true"> Jani Hall Jani Hall Jani Hall is a news editor for Health with a background in health, science, and investigative reporting. Previously, she wrote full time about parenting issues for the app Parent Lab. Before that, she worked as a reporter for National Geographic covering wildlife crime and exploitation. learn more

This story originally appeared on: Health News - Author:Sarah Garone