Dr. Joel Fuhrman, author of several books including “Eat to Live,” is a recognized nutrition authority. When he spoke in Carbondale a few years ago, he mentioned concerns about arsenic in rice. Arsenic is a naturally-occurring element in the earth’s crust, and is present in our water and our atmosphere. All living organisms have minimal although some arsenic. It has been known for centuries that arsenic is poisonous at high levels.  

 Arsenic is present in higher levels in the vicinity of coal-fired power plants, fracking and mining sites, and treated lumber. Arsenic was used years ago in pesticides used to kill boll weevils that damaged crops such as cotton in the southeast U.S. and Texas. In the past arsenic was also used in food and medications given to chickens raised in factory farms, and was present in chicken manure used to fertilize crops. Fortunately, arsenic was finally banned from agricultural use about a decade ago.

Symptoms of arsenic toxicity include nausea and vomiting, diarrhea, headache, insomnia, loss of appetite, abnormal taste, decreased short term memory, and difficulty concentrating. Arsenic damages DNA, and is considered a carcinogen, leading to increased rates of lung, liver, skin, and bladder cancer. Women with high levels of arsenic are more apt to have miscarriages; and infants with low birth rates and lower IQs. High arsenic levels also increase risk of kidney, cardiovascular disease, and diabetes. Arsenic can also cause immune system damage

Rice is a grain, and there is overwhelming evidence that whole (unprocessed) grains are good for us (processed grains are not). White rice is processed, and most of the nutrients are removed in the processing. Black rice has the most nutrients, followed by red and then brown. Unfortunately, rice has a propensity to suck up arsenic when grown in contaminated fields.  

Here are take-home messages about rice and arsenic, from the FDA, Dr. Greger’s nutriitonfacts.org, and other sources:

• Other grains such as oats, quinoa, rye and barley have lower arsenic levels than rice, so consider eating them instead.
• Pregnant women should avoid rice and rice products.
• Infants and young children (less than 6 or so) should avoid all rice products, including rice cereal; rice-based toddler formula; rice-based snacks and drinks (e.g. rice milk).
• People of any age should avoid ready-to-eat rice cereal, rice cakes, rice syrup, rice pasta, and rice milk.
• Stick to black, red or brown rice, where you are at least getting some nutrients, that seem to cancel out many of the harmful effects of the arsenic.
• Cooking rice with 5-6 parts water to 1 part rice and then draining before eating helps remove arsenic.
• Basmati rice from California, India, or Pakistan have low levels of arsenic; as does rice from Japan.  Up to 4.5 servings of these products are considered safe (1 serving is 1/4 cup of uncooked rice).
• Avoid rice grown in the southeast U.S. and Texas.
• People who don’t stick to the preferred rice varieties mentioned above should not eat more that 2 servings of rice a week..
• Avoid other products known to have high arsenic content, such as hijiki seaweed and apple and grape juice (avoid fruit juices anyway, because they are basically flavored sugar water).

It’s disturbing to learn that in our polluted world there are concerns about rice — a staple for over 50% of people in the world. It would help if there were tighter regulations on industries that contribute to high arsenic levels. For more information, go to Dr. Greger’s nutritionfacts.org and search “arsenic in rice.”

Dr. Greg Feinsinger is a retired family physician who started the non-profit Center For Prevention and Treatment of Disease Through Nutrition. For questions or to schedule a free consultation about nutrition or heart attack prevention contact him at gfmd41@gmail.com or 970-379-5718.