Rice: A Few More Precautions

Rice safety graph from Healthy Babies Bright Future

Twelve years ago we switched back to white rice because brown rice was found to have higher levels of arsenic. Additional research has now shown that the safest rice is uncooked white rice grown in California [bold added]

The type of rice and how it’s grown and processed can impact levels of arsenic and other heavy metals, experts say. Brown and wild rice often contain the highest levels because the milling process used to create white rice removes the outer layers of the hull, where heavy metals are concentrated.

Lab testing found purchased samples of US-grown brown rice contained 151 parts per billion of heavy metals — 129 of that due to arsenic. Arborio rice grown in Italy, which is typically used to make risotto, and white rice grown in the Southeast US (often labeled as simply “USA”) were almost as high in total heavy metals as brown rice, the report said.

Arborio rice from Italy contained 101 parts per billion of arsenic — total heavy metal load in the purchased samples was 142 parts per billion. White rice grown in the US contained 95 parts per billion of arsenic, with a total heavy metal count of 118 parts per billion.

Basmati rice from India, jasmine rice from Thailand and California-grown sushi and Calrose rice (a form of sushi rice) were at or below the 100 parts per billion levels set by the FDA for arsenic in infant rice cereals. However, the Indian basmati and Italian Arborio varieties contained the highest average levels of cadmium.

The California-grown rice had the lowest overall heavy metal content — 65 parts per billion, with 55 parts per billion from arsenic — making it an excellent choice to reduce overall exposure, [Jane] Houlihan said.

Consumers should be wary, however, of precooked rice, including instant (one-minute and five-minute rice), parboiled (10-minute rice), and ready-to-heat-and-eat packaged rice, she said.

“Studies have shown the processing used to create instant rice can create additional toxins, and the ready-to-heat products are cooked inside the plastic containers, potentially releasing toxic chemicals,” Jane Houlihan said.

The report also says that arsenic and heavy metals can be reduced by soaking rice for at least half an hour, not just rinsing it. This step requires just a little more planning, and we'll start doing it immediately.