Researchers Find Worrying Levels of Arsenic in 42% of Rice Products. Should You Worry?

According to the U.S. Food & Drug Administration (FDA), nearly 40% of Americans eat rice at least once a week. Whether you prefer brown rice, white rice, or even black rice, it’s a staple of many cuisines. Truly, the grain is all but ubiquitous—which makes it all the more concerning that, according to a new report, many popular rice products may harbor worrying levels of arsenic.

Testing conducted by Consumer Reports found “measurable levels of inorganic arsenic” in samples of over 50 different rice products, adding to previous research that’s raised concerns about high arsenic levels in rice. So, should you be worried?

Here’s what you need to know, and how to minimize your risk.

How much arsenic is in rice?

The Consumer Reports researchers tested samples of 52 rice products, including arborio, basmati, brown, jasmine, sushi, white, and precooked, microwavable types, plus seasoned rice side dishes. They analyzed samples for levels of inorganic arsenic, as well as cadmium, lead, and mercury.

While the researchers found “measurable” arsenic levels in every product tested, “in 42% of the products, the average inorganic arsenic levels were high enough that an adult eating just one serving a day over time would have a significantly increased risk for skin cancer, bladder cancer, and type 2 diabetes,” according to James E. Rogers, P.h.D., director of food safety at Consumer Reports. The researchers also found “detectable levels” of cadmium and mercury in all of the samples, and lead in slightly less than half.

However, arsenic levels varied significantly between different types of rice, so it’s possible to limit your exposure by making strategic choices when you’re shopping. On average, basmati and sushi rice had the lowest arsenic levels (55 and 57 ppb, respectively), and brown varieties (averaging 113 ppb) consistently had higher levels than white varieties (averaging 72 ppb). A full list of products tested and their arsenic levels can be found in the report.

Does eating rice come with health risks?

The FDA has set a limit for inorganic arsenic levels in infant rice cereal (100 ppb), but not for general rice consumption. Ultimately, experts agree that the levels of arsenic and other heavy metals in food likely make up just a small part of our overall exposure, and are not a cause for panic.

Still, while arsenic in rice specifically hasn’t been extensively studied, previous research has linked arsenic exposure with several health problems, including an increased risk of several cancers (particularly bladder cancer, lung cancer, and skin cancer), type 2 diabetes, and heart, kidney, and respiratory diseases.

How to eat rice safely

“Since no amount of arsenic is considered safe, everyone should take steps to minimize arsenic exposure from the rice they eat,” Rogers says. Based on the data, the researchers recommend sticking to the following serving amounts per week, with one serving equaling a quarter cup of dry rice:

• For adults: Five servings of sushi rice; five servings of white basmati rice grown in California, India, or Pakistan; 2.75 servings of any other type of rice
• For children: 2.75 servings of sushi rice; 2.75 servings of white basmati rice grown in California, India, or Pakistan; 1.25 servings of any other type of rice

In addition to adhering to recommended weekly servings and opting for rice products with lower arsenic levels, the researchers suggest following the guidelines below to reduce your exposure.

• Eat a healthy diet. The vitamins, minerals, and antioxidants in nutritious fruits and vegetables can help the body better eliminate arsenic.
• Consider your cooking method. Soaking rice in water before cooking it in fresh water and parboiling were both found to reduce arsenic levels better than boiling immediately.
• Skip pre-packaged side dishes. The researchers found that the spice mixes in these products often contributed to higher lead and sodium levels.
• Rotate your grains. Occasionally swapping rice for substitutes like barley, bulgur, farro, polenta, quinoa, and more can add more variety to your meals while reducing your arsenic exposure. (To be clear, there are also trace amounts of arsenic in other grains. However, the researchers tested 10 other grains and found that even the one with the highest arsenic levels, oats, contained “less than a quarter” of the inorganic arsenic present in sushi rice.)

The bottom line

While any level of arsenic found in food may sound scary, it’s not a cause for panic—there’s no need to throw out all of the rice in your house. However, it’s not a bad idea to be mindful of which products you buy and how you prepare them, so as to limit your exposure over time as much as possible.