Updated: The Truth About Arsenic in Rice—And What to Eat Instead
This post is updated to include the latest studies and information on the high amounts of Arsenic in rice and rice products.
Arsenic is a natural mineral found in the earth’s crust, but human activities—like the use of pesticides and poultry fertilizers—have significantly increased its presence in our soil and water. Unfortunately, rice tends to absorb arsenic more readily than many other plants, due to being grown in flooded fields.
Despite the growing body of research, I’m still surprised at how many people are unaware of the risks. So, let’s talk about what the science says—and more importantly, what you can do to minimize your exposure to arsenic and make healthier choices.
Rice and Arsenic: What You Need to Know
Whether conventionally grown or organic, all rice contains some level of arsenic. Brown rice typically has higher arsenic levels than white rice because the outer layers of the grain—the bran and germ—remain intact and store more of this heavy metal.
And while we may joke that the old movie “Arsenic and Old Lace” could have swapped the poison for rice wine, the truth is no laughing matter.
Health Risks of Long-Term Arsenic Exposure (WHO):
- Bladder, lung, and skin cancer
- Heart disease
- Type 2 diabetes
- Neurological and developmental issues in children
A recent report by Healthy Babies Bright Futures (HBBF) found arsenic in 100% of the 145 rice samples tested from U.S. stores—including both domestic and imported rice. More than a quarter of these exceeded the federal limit set for infant rice cereal, and yet no such limits exist for rice consumed by adults and families. Additionally, cadmium was present in nearly every sample, with some showing elevated lead levels, particularly in seasoned rice products.
7 Key Takeaways from the HBBF Report
- Heavy metals were found in every brand of rice tested, but some rice types had far lower levels than others.
- Alternative grains, such as quinoa, couscous, and barley, have significantly lower total heavy metal contamination than rice.
- Instant and precooked rice comes with potential risks from an unusually toxic form of arsenic.
- Many rice brands exceed federal and state health benchmarks for toxic metals.
- Every rice sample tested by HBBF contained toxic heavy metal residues, but certain rice samples stood out with significantly elevated concentrations, including surprisingly high lead levels in seasoned and flavored rice.
- Families of Asian, Latino, and Hispanic heritage, who eat more rice per capita, are especially affected.
- FDA and industry action to reduce arsenic levels in rice has been minimal to nonexistent.
Smarter Rice Choices
If you’re not ready to give up rice entirely, the type and origin of rice you eat matters.
Lower in Arsenic:
- California rice (e.g., Calrose, sushi rice, jasmine, white)
- Jasmine rice from Thailand
- Basmati rice from India
Higher in Arsenic (Limit or Avoid):
- Brown rice (any origin)
- White rice grown in the Southeast U.S.
- Arborio rice (risotto) from Italy
- Precooked rice (instant, parboiled, microwave-ready)
Global Standards & Warnings
The World Health Organization and FAO recommend a maximum of:
- 200 parts per billion (ppb) of arsenic in white/polished rice
- 400 ppb in brown rice
The European Food Safety Authority recommends a more cautious limit of 100 parts per billion of arsenic for products marketed to infants and children, because children have shown to be more sensitive to arsenic than adults.
What I’m Doing—and What You Can Do Too
When I first wrote about this back in 2016, I made a conscious choice to STOP eating brown rice and cut back on rice in general. Now, I use quinoa a couple of times a week. Not only is it safer, but it’s also high in protein, which is vital as we age. When I do eat rice, it’s Basmati.
I also encourage my clients to look beyond just plain rice. Rice shows up everywhere—in processed foods, rice syrups, crackers, cereals, gluten-free breads, and even protein powders. Your total exposure may be much higher than you think.
Better Alternatives to Rice-Based Foods
If you’re gluten-free, rice-based products can feel like the only option—but they’re not. Here are some low-arsenic grains and flours to consider:
Gluten-Free Options:
- Quinoa
- Amaranth
- Buckwheat
- Millet
- Oats (certified gluten-free)
- Cornmeal, grits, polenta
If You’re Not Avoiding Gluten:
- Barley
- Farro
- Couscous
- Bulgur wheat
Read labels carefully and investigate products with these alternative grains.
There is not enough room in one post to discuss the many rice products, sugars, etc., in our grocery baskets, but most processed foods contain rice, so your total intake may be higher than you think. Be on the lookout for alternatives to rice-based foods like breakfast cereals, rice flour, rice pasta, cakes, and crackers. Consumer demand for gluten-free alternatives to wheat-based processed foods has spurred a proliferation of rice-based products, but they’re not our only option. Low-arsenic grains include barley, faro, couscous, and bulgur wheat. If you are avoiding gluten, consider amaranth, buckwheat, millet, quinoa, oats, cornmeal, grits, and polenta.
Most of you know, I bake my own breads, muffins, and birthday cake and am gluten free. I use Bob’s Red Mill Gluten Free Flour which is made from fava and garbanzo beans, tapioca flour potato starch and whole grain sorghum flour. While that may not sound tasty, I can tell you that in all my recipes it tastes the same as what’s made with white flour, but is MUCH better for you!
Final Thoughts
A question that often comes up is what about Asian people who eat lots of rice? They don’t seem to be affected. The answer is most likely the amount of Chlorella they also consume. Sea weed is also a staple in their diets and it contains Chlorella. Chlorella is known for its ability to bind to heavy metals and toxins, aiding in their removal from the body. So, try Chlorella, or eat more seaweed!
An informed public is a healthier public. So, thank you to the ladies of Cancer House of Hope for originally asking this question, and for my current clients who recently brought it up again! You’re the reason I keep digging into the research and updating what I share.
Stay curious. Stay aware. And let’s continue to age with grace, strength, and knowledge.
Best of Health
Kathi
