Arsenic & Rice: What You Can Do
Arsenic & Rice: What You Can Do.
Jeff Novick, MS, RD
Rice and arsenic are in the news again as a result of a recent investigation by Consumer Reports.
We have addressed arsenic in rice (and in juice) before, which you can see in the two articles linked below. These articles will give you an overview of the situation.
In addition, here is a link to the full press release from Consumer Reports on their investigation into the situation.
This time, we are going to focus on what you can do to minimize your exposure.
Steps you can take…
When choosing rice…
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1)When buying domestically grown rice, choose rice from California. In addition, look for companies that have documented low levels of Arsenic through independent testing.
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2)When choosing imported rice, choose imported rice from Thailand, India and China.
When preparing rice...
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1)Rinse it thoroughly with water, which depending on the type of rice, can remove up to 10% of any arsenic.
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2)Boil the rice in extra water similar as you would do with pasta. Use at least 6 cups of water for every cup of rice. After boiling the rice for 30 minutes, drain the extra water, then return the rice to the pot and let sit for 10 minutes. This can remove around 35-45% of any arsenic.
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3)Avoid calorie dense, concentrated and processed forms of rice and products made with or from these items, as this can concentrate the arsenic. This includes:
- rice flour & products made from it (cakes, crackers, dry cereals,
breads, tortilla’s etc.
- puffed rice
- rice syrup
- rice milk
In General...
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1)Check your water supply as drinking water can also be a source of arsenic. Since you will be washing and cooking your rice in water, make sure your water is safe and if not, use purified water for drinking and cooking. To find a certified lab to test your water for Arsenic, contact your local health department or call the federal Safe Drinking Water Hotline at 800-426-4791.
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2)Vary your rice consumption with other whole grains such as quinoa, barley, millet, buckwheat.
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3)Choose whole grain brown rice
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4)Apple and grape juice are also high in arsenic so avoid them.
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5)Avoid Hijiki, a type of seaweed, as it can be high in Arsenic.
Got to run... off to enjoy a bowl of brown rice and veggies!
In Health
Jeff
Thursday, October 11, 2012