Arsenic Levels in Rice: What You Need to Know

Arsenic in Rice – Reversing Its Damage

Exactly five years ago, the FDA published a report highlighting arsenic levels in rice. Advances in laboratory testing allowed them to distinguish between organic and inorganic arsenic, with inorganic arsenic being more toxic. The report found dangerous concentrations of inorganic arsenic in rice, prompting the FDA to propose a limit for arsenic in infant rice cereals, though not for other rice products.

Arsenic is a naturally occurring metal found in the earth’s crust and is absorbed by plants, with rice particularly adept at this absorption, leading to high concentrations. A historical example of arsenic poisoning occurred in Bangladesh when UNICEF installed water tube wells to provide pathogen-free water. Unfortunately, they did not test for arsenic in the groundwater, leading to widespread arsenic toxicity. This incident is considered the largest mass poisoning in history, with 10% of the affected population expected to develop arsenic-induced cancers and many more suffering other adverse effects.

Children's Health Priorities

News of arsenic's potential to cause skin, lung, and bladder cancer, type 2 diabetes, heart disease, and possibly neurological issues has alarmed many, especially parents of children on gluten-free diets. Children with health and developmental problems often struggle with detoxification, making them more susceptible to arsenic accumulation and its harmful effects. Arsenic causes toxicity through oxidative stress, which depletes the body of antioxidants like glutathione, leading to damage in DNA and mitochondria.

Mitigating Arsenic in Rice – and Reversing Its Damage

Children on gluten-free diets, such as those on the autism spectrum, may have mitochondrial dysfunction, exacerbating their inability to combat oxidative stress. However, there is hope. Researchers have found ways to wash some of the arsenic out of rice, and a study showed that 500mg of curcumin taken twice daily by adult Bangladeshis reversed DNA damage caused by arsenic.

Supporting Kids Health & Reducing Arsenic Exposure in Rice

Here are steps to reduce arsenic exposure:

1. Choose Low-Arsenic Rice Types

   • White Basmati from India, Pakistan, and California contains the least arsenic.
   • Brown rice has more arsenic as the toxin accumulates in the husk. However, the fiber in brown rice interferes with arsenic absorption, making it a healthier option compared to white rice, despite similar arsenic absorption levels.
   • Organic rice may be safer since arsenic-containing pesticides are still being phased out.

2. Reduce Arsenic Through Proper Preparation

   • Soak the rice overnight and rinse it under running water.
   • Cook 1 cup of rice in 5-6 cups of water (like pasta) and drain the water at the end. Traditional cooking methods, which absorb all the water, leave higher arsenic levels in the rice.

3. Eat Less Rice and Diversify Your Diet

   • Opt for gluten-free, low-arsenic grains such as quinoa, buckwheat, and millet.
   • Limit rice consumption to 2 servings per week and avoid rice milk.
   • A varied diet, rich in different plants, is healthier and minimizes arsenic exposure.

4. Consume Plenty of Vegetables and Herbs

   • Vegetables and herbs are high in antioxidants, providing vitamins C, E, and other antioxidants that help produce glutathione, protecting against arsenic toxicity.
   • Higher intake of vegetables and fruits boosts beta-carotene levels, a precursor of vitamin A, which guards against arsenic’s harmful effects.

5. Cook with Turmeric

   • Turmeric contains curcumin, which has been shown to reverse the toxic effects of arsenic. Consider taking curcumin supplements for additional protection.

By following these strategies, you can reduce your family’s exposure to arsenic and mitigate its potential health effects.