Brown rice: More fibre, but more arsenic? How to enjoy the health benefits with reduced risks

For weight-watchers, brown rice is a dream come true. Packed with whole grains and fibre, it's often the go-to swap for a healthier alternative to white rice. But here's the catch: While it's a nutritious choice, it might also be carrying high levels of arsenic, much more than white rice.

 Sigh, the dieting fairytale seems to have hit a bump in the road. The grain we thought was doing our health a solid could actually have a toxic twist. But before you toss your rice cooker out the window, hold up. Here's the real science behind why arsenic shows up in rice. Don't worry, there are ways that you can still enjoy your favourite grain bowls without compromising your health.

Why rice has higher levels of arsenic

 Arsenic is a naturally occurring element found in soil and groundwater, and unfortunately, rice happens to be particularly good at soaking it up. Dubai-based consulting physician Sailaja Mittal explains, “It’s in almost everything we eat and drink, but usually in tiny amounts. The problem starts when those levels creep higher.”

 Take seafood, for instance. Fish, shrimp, and shellfish do contain arsenic, but mostly in its organic form, which the human body can process more easily. “But here’s the twist,” she adds, “Mussels and certain types of seaweed can contain inorganic arsenic, which is the more toxic kind.”

And the biggest culprit? Rice. Of all the food crops, rice acts like a sponge, absorbing more arsenic than most grains. It’s also considered to be the top dietary source of inorganic arsenic. “This is largely because rice is typically grown in flooded paddies,” Mittal explains. “That environment dissolves arsenic in the soil, making it easier for the plant to absorb.”

However, brown rice tends to have even more arsenic than white rice and here’s why: “The outer bran layer in brown rice, which is stripped away during milling to produce white rice, is where most of the arsenic accumulates,” says Mittal. That nutritious outer layer may come with added fibre and minerals, but it also holds on to the toxins, leaving brown rice with up to 80 per cent more arsenic than its white counterpart.

What research says

This isn’t just hearsay.  Multiple studies, including those conducted by the U.S. Food and Drug Administration (FDA) and Consumer Reports, have consistently found that brown rice contains more arsenic than white rice. The key reason? Arsenic tends to concentrate in the outer layers of the grain—particularly the bran and germ, which are left intact in brown rice. White rice, on the other hand, is milled and polished to remove those outer layers, which results in lower arsenic content.

 In a 2012 analysis by Consumer Reports, brown rice was found to have up to 80 per cent more inorganic arsenic than white rice of the same type. Similarly, the FDA’s comprehensive 2016 report on over 1,300 rice samples confirmed this, showing that brown rice typically had 1.6 times the arsenic concentration of white rice. This makes sense chemically: The bran layer acts absorbs arsenic in the environment, so when it’s left in brown rice, you get more of it.

 Another peer-reviewed study published in Food Additives and Contaminants reinforced this point, finding that inorganic arsenic levels were consistently higher in whole grain (brown) rice across a range of global samples compared to milled white rice.

The harm in arsenic in rice

 Arsenic is a known carcinogen, meaning it has the potential to cause cancer in humans, explains Mittal. Research has shown the strong link between arsenic exposure, various cancers, including liver and lung cancer, she adds. “One of the most significant studies on this topic, published in Environmental Health Perspectives, revealed that long-term arsenic exposure—even in low doses, can increase the risk of skin cancer and bladder cancer. This happens because arsenic damages DNA and leads to mutations in the cells. Over time, these mutations accumulate, increasing the risk of cancer development.”

 A 2017 study in The Lancet also supported this link, finding that populations exposed to high levels of arsenic through drinking water had higher rates of lung and bladder cancer. The body accumulates arsenic over time, making these cancers more likely to develop after years of exposure.

 That’s not all, arsenic also wreaks havoc on heart health, contributing to high blood pressure, stroke, and coronary artery disease. May Kelly, a London-based clinical dietician explains to us, “It compromises the immune system, leaving you more vulnerable to infections, and messes with metabolism, heightening the risk of type 2 diabetes and obesity. For children, the stakes are even higher: arsenic exposure can impair cognitive development, lowering IQ and triggering developmental delays,” she says.

 The worst part? This toxic buildup happens without immediate symptoms, making arsenic the silent health threat hiding in our food and water.

 So, before you swear off brown rice for good, it’s worth noting that it still holds nutritional advantages, like higher fibre, magnesium, and antioxidants. The real trick is knowing how to reduce the arsenic while keeping the benefits.

Mitigating arsenic exposure

 To reduce arsenic intake without eliminating rice from your diet, consider the following strategies, explain both the specialists:

 Diversify your grains: Incorporate a variety of grains such as quinoa, barley, and millet into your meals to minimize arsenic exposure. ​

Rinse rice thoroughly: Washing rice before cooking can remove some surface arsenic, though it may also wash away water-soluble nutrients. ​

 To wash rice thoroughly, follow these simple steps:

 Place the rice in a large bowl: Use a bowl that’s large enough to allow the rice to move around freely when you add water. This will help you wash away more arsenic and other impurities.

 Rinse with cold water: Fill the bowl with cold water, just enough to cover the rice. Swirl the rice around gently with your fingers. This agitation helps to loosen any surface starch and contaminants, including some arsenic.

 Drain and repeat: After swirling the rice for 20-30 seconds, drain the water through a fine mesh sieve or colander. The water should look cloudy from the starch and any impurities. Refill the bowl with fresh cold water and repeat the swirling and draining process two to three times, or until the water becomes clearer.

 Soak (optional): For extra arsenic removal, you can soak the rice in water for about 30 minutes before draining it. Soaking can help to release more arsenic, but keep in mind that it may also affect the texture of the rice when cooked.

 Drain well: Once you’ve rinsed the rice thoroughly, drain any excess water to ensure the rice is dry before cooking, especially if you’re using a rice cooker or stovetop method.

While brown rice offers nutritional advantages, it also tends to have higher arsenic levels than white rice. By diversifying your grain intake and employing specific cooking techniques, you can enjoy the benefits of rice while minimising potential arsenic exposure.