Which Rices Have the Less Arsenic? - Consumer Reports
Answering consumers’ questions
After our 2012 report, we got many questions. Two of the most common: “Are there any types of rice that are lower in arsenic?” and “Do other grains, such as quinoa, contain arsenic, too?” We now have the answers.
In addition to analyzing the FDA data on rice products, scientists at our Food Safety and Sustainability Center tested 128 samples of basmati, jasmine, and sushi rice for arsenic. We combined the data with the results of our 2012 tests and FDA data on arsenic in rice for a total of 697 samples of rice. We also looked at the inorganic arsenic levels in 114 samples of nonrice grains. (You can read the details of our testing in our full report.)
Nicer rices
Our latest tests determined that the inorganic arsenic content of rice varies greatly depending on the type of rice and where it was grown. White basmati rice from California, India, and Pakistan, and sushi rice from the U.S. on average has half of the inorganic-arsenic amount of most other types of rice.
Our findings led us to treat those specific rices from those areas differently from other types of rice and rices grown in other regions. Based on our data, we calculated that consumers could have about twice as many weekly servings as we previously recommended if that was the only rice or rice product someone ate. For adults, that adds up to 4½ servings per week; children could have 2¾ servings.
All types of rice (except sushi and quick cooking) with a label indicating that it’s from Arkansas, Louisiana, or Texas or just from the U.S. had the highest levels of inorganic arsenic in our tests. For instance, white rices from California have 38 percent less inorganic arsenic than white rices from other parts of the country.
Brown rice has 80 percent more inorganic arsenic on average than white rice of the same type. Arsenic accumulates in the grain’s outer layers, which are removed to make white rice. Brown has more nutrients, though, so you shouldn’t switch entirely to white. Brown basmati from California, India, or Pakistan is the best choice; it has about a third less inorganic arsenic than other brown rices.
Rice that’s grown organically takes up arsenic the same way conventional rice does, so don’t rely on organic to have less arsenic.
Grains lower in arsenic
The gluten-free grains amaranth, buckwheat, millet, and polenta or grits had negligible levels of inorganic arsenic. Bulgur, barley, and farro, which contain gluten, also have very little arsenic. Quinoa (also gluten-free), had average inorganic arsenic levels comparable to those of other alternative grains. But some samples had quite a bit more. Though they were still much lower than any of the rices, those spikes illustrate the importance of varying the types of grains you eat.
Cooking to lower arsenic levels
You may be able to cut your exposure to inorganic arsenic in any type of rice by rinsing raw rice thoroughly before cooking, using a ratio of 6 cups water to 1 cup rice, and draining the excess water afterward. That is a traditional method of cooking rice in Asia. The modern technique of cooking rice in water that is entirely absorbed by the grains has been promoted because it allows rice to retain more of its vitamins and other nutrients. But even though you may sacrifice some of rice's nutritional value, research has shown that rinsing and using more water removes about 30 percent of the rice's inorganic arsenic content.