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Rice is a staple food for more than half of the world’s population. Still, researchers have long warned that it can contain traces of arsenic—a naturally occurring toxic element linked to cancer, heart disease, and developmental problems. Unlike other grains, rice plants absorb arsenic more efficiently from soil and water, meaning the risk of exposure can be higher for frequent rice eaters.
The good news: how you cook rice can make a big difference.
The Problem with Arsenic in Rice
Arsenic exists in two forms: organic and inorganic. The inorganic form, often found in groundwater used for rice irrigation, is the one linked to health risks. While occasional rice consumption is unlikely to cause harm, consistent exposure adds up over time. Children and people who rely heavily on rice-based diets are most vulnerable.
The Cooking Fix
Recent studies show that rinsing and cooking rice in excess water—similar to how pasta is boiled—can reduce arsenic levels by up to 40–50 percent. Here’s how it works:
- Rinse thoroughly: Wash raw rice under cold running water until the water runs clear. This removes some of the surface arsenic along with starch.
- Use extra water: Cook rice with a high water-to-rice ratio—at least 6 cups of water per 1 cup of rice.
- Drain the excess: Once cooked, drain off the leftover water instead of letting it absorb.
This “parboil and drain” method significantly lowers arsenic compared to the standard absorption method, where rice is cooked in just enough water to soak it all up.
Does Nutrient Loss Cancel Out the Benefit?
Some critics worry that using excess water also washes away vitamins and minerals, especially if the rice isn’t enriched afterward. Nutrition experts point out that the trade-off may be worth it for people who eat rice frequently. Pairing rice with other nutrient-rich foods can help fill any gaps.
Safer Choices Beyond Cooking
Not all rice carries the same risk. Studies show that basmati rice from India or Pakistan and jasmine rice from Thailand tend to have lower arsenic levels than U.S.-grown varieties, especially those from the southern states. Brown rice generally contains more arsenic than white rice, since the toxin collects in the outer layers that milling removes.
Bottom Line
Rice will likely remain a global dietary cornerstone, but the way we prepare it matters. A simple shift in cooking method—rinsing well and boiling in plenty of water—can cut arsenic exposure nearly in half, making a big difference for those who rely on rice daily.
- Hector Pascua/picture:
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