Brown rice is one of those foods that is as beloved for its perceived health benefits as it is for its versatility. It’s no wonder that this food is a staple ingredient for billions of people around the world.
And yet no food is perfect — not even brown rice, which among other things has nutritional merit because of its decent amount of fiber, linked to a slew of health perks like a reduced risk for type 2 diabetes and a healthier gut. For all there is to celebrate about brown rice, there is one area of concern about eating it often: exposure to arsenic, which is considered a contaminant. Compared with less fibrous white rice, brown rice typically contains more arsenic, research shows.
That might sound scary, but don’t swear off brown rice just yet. Here’s the lowdown on arsenic, why it’s present in brown rice, and expert insight on whether you need to be concerned.
What Is Arsenic?
“Arsenic is a poison and carcinogen,” says Manoj Menon, PhD, a lecturer in soil and environmental science at the University of Sheffield in England, and the coordinator of the Arsenic in Rice Research Network (ARRNet), a research organization that investigates arsenic in the food chain and works to develop solutions to reduce peoples’ exposure to the toxic substance. According to the World Health Organization (WHO), arsenic is one of the top 10 chemicals affecting public health in the world.
Arsenic is found naturally in the earth’s crust, and water that comes in contact with rocks and soils that are rich in arsenic may contain the heavy metal. That’s why arsenic levels tend to be higher in groundwater sources, such as wells, compared with lakes and reservoirs. The most common way people become exposed to arsenic is through contaminated drinking water, according to the National Institute of Environmental Health Sciences (NIEHS).
Because arsenic is a naturally occurring element that’s in the soil, water, and air, it’s not possible to remove it entirely from the environment. According to the NIEHS, arsenic may be found in foods, including rice and some fish.
Frequent high exposure to arsenic has been linked to health concerns such as a heightened risk for certain cancers, cardiovascular disease, and diabetes. “Long-term exposure is commonly through food and water, and it is known to cause several acute and long-term mental and physical health impacts including skin [cancer] and other types of cancers if you are constantly exposed,” says Dr. Menon.
Why Brown Rice Contains Arsenic
Brown rice contains more arsenic than white rice because of the way white rice is processed.
Like other grains, rice starts out as a whole grain, which means a kernel of rice consists of three components: the endosperm, the bran and the germ.
According to the Whole Grain Council:
The bran is where much of the dietary fiber, important antioxidants, and B vitamins are found.
The germ contains lots of B vitamins and minerals along with some protein and healthy fats.
Theendosperm consists of starchy carbohydrates, proteins, and small amounts of vitamins and minerals.
Arsenic accumulates in the bran layer, which is removed in the process that makes white rice.
Whole grain rice such as brown rice is milled to have just the hull removed, leaving the bran layer intact. Therefore, brown rice still has the bran, endosperm, and germ — and is rich in nutrients.
To make white rice, on the other hand, the bran and germ are removed, leaving behind what is mainly only endosperm. Because the endosperm is mostly starchy carbohydrates, white rice is a nutritionally pared-down version of its original form.
Should I Be Concerned About Arsenic in Brown Rice?
Yes and no. If you’re eating rice every day, your exposure levels will be higher. “We know arsenic is harmful to humans in large quantities, and that long-term exposures may have some accumulated effect, because humans do not have an ability to excrete arsenic efficiently,” says Joseph Su, PhD, MPH, a professor and an associate dean for academic affairs at the Peter O’Donnell Jr. School of Public Health at UT Southwestern Medical Center in Dallas. But if you eat it occasionally as part of a healthy diet, there’s likely no need to worry. Dr. Su coauthored a paper to inform consumers about the risks of arsenic exposure.
Another thing that may give you reassurance is that measures are being taken by federal agencies in the United States to mitigate the risks of arsenic exposure. “Many countries have regulations on the maximum amount of arsenic in food such as rice,” notes Menon. “Rice sold in Europe or the U.S. and other developing countries have to follow these limits, and so they are generally safe to eat.”
Since there is no information on arsenic content in package labels, there is no way for customers to know the exact amount of arsenic in each product, notes Menon. “The best thing you can do [to reduce your risk of exposure] is cook it, regardless where it came from,” he says.
There are certain people for whom brown rice is specifically not recommended: babies, young children, and people who are pregnant. According to the American Academy of Pediatrics (AAP), children are at increased risk of exposure to arsenic because compared with adults, they eat more food, breathe more air, and drink more water per pound of body weight. They are also more likely to put their hands in their mouths.
The AAP notes that exposure to arsenic in early childhood is linked to increased risk of a host of health issues, including infection, lung damage, liver problems, neurodevelopment and cognitive problems, and more. For pregnant women, arsenic exposure can increase risk of miscarriage, stillbirth, premature delivery, gestational diabetes, and other complications.
Avoid giving children younger than 7 years old brown rice and opt for white instead, says Menon. He also advises steering clear of rice-based snacks or rice milks, which he notes can be risky for younger kids.
How to Reduce Your Arsenic Exposure if You Eat Brown Rice
In addition to exercising moderation when eating brown rice, certain strategies can help you lower your likelihood of arsenic exposure.
Be Picky About the Origin of Your Rice
Check the label on your bag or box of rice to see where it was grown or imported from. Rice varieties grown in California or imported from southeast Asia may have lower arsenic levels than ones sourced from other regions, including other parts of the United States, according to the Environmental Working Group. (Alas, organic varieties are not necessarily lower in arsenic than their conventional counterparts.)
Prepare Your Rice This Way
Pay attention to how you prepare your brown rice. A study in the journal Science of the Total Environment, which was led by Menon, found that the following cooking method can reduce the arsenic level of brown rice by as much as 54 percent while still retaining nutrients.
Step 1 Bring 4 cups of water to a boil in a large saucepan. Add 1 cup brown rice and boil for 5 minutes.
Step 2 Drain the cooking water out of the pot.
Step 3 Add 2 fresh cups of water to the pan and cook rice over medium-low heat until kernels are tender and liquid has been absorbed.
When rice is cooked, let it stand covered for 5 to 10 minutes before serving to give the starches a chance to firm up. Then fluff rice with a fork, not a spoon.
Mix in Some White Rice or Other Grains
When using brown rice, add in some white rice to further reduce your arsenic exposure, suggests Su.
“You could also mix it with other grains such as pulse grains [dried beans, lentils, or chickpeas] and other whole-grain cereals, and that can reduce the risk massively too,” says Menon.
Avoid Products Containing Brown Rice Syrup
Many products such as energy and granola bars, cereal, and even salad dressing contain brown rice syrup as a sweetener. According to Menon, ingesting these products regularly can increase your exposure to arsenic. Read ingredient labels carefully and steer clear of foods containing brown rice syrup.
Learn About the Latest Research and Recommendations on Arsenic in Food
Stay up-to-date on data and developments concerning arsenic in food and the environment with the latest info from the U.S. Food and Drug Administration (FDA). In addition to news about what’s being done to reduce arsenic risk to consumers, the FDA has tips on how to reduce your arsenic exposure, such as by having your well water tested.
While arsenic in tap water is not a concern in many places, says Menon, you should avoid using well water for cooking unless you know it’s free of this and other contaminants. If your drinking water comes from a well, the FDA advises testing the water in the spring or early summer to make sure arsenic levels do not exceed 10 parts per billion (.01 milligram per liter), which is the standard for safe drinking water set by the U.S. Environmental Protection Agency.
The Takeaway
Brown rice has been touted for its nutritional value, but it contains more arsenic than white rice. Measures such as cooking brown rice in a certain way and eating it in moderation can reduce your risk of getting too much arsenic. By staying informed about how to eat brown rice safely, and how you can minimize your exposure to arsenic from other sources, you can enjoy the nutritional benefits of brown rice while finding ways to do it safely.
Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.
Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press.She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.
Matthew Kadey is a registered dietitian who specializes in nutrition writing and recipe development. His work has appeared in a range of online and print outlets, including Men's Health, Oxygen, Runner's World, The Arrow, and Clean Eating.
Katherine Lee is a writer and editor who specializes in health, science, and parenting content. She has written for Verywell, where she covered school-age parenting, and worked as an editor at Parenting and Working Mother magazines. She has written and edited numerous articles and essays on science, parenting, and children's health and development for What to Expect, the American Association for the Advancement of Sciences, the American Psychological Association, and Newsweek, among others
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Yu J et al. White Rice, Brown Rice and the Risk of Type 2 Diabetes: A Systematic Review and Meta-Analysis. BMJ Open. September 27, 2022.
Um CY et al. Grain, Gluten, and Dietary Fiber Intake Influence Gut Microbial Diversity: Data From the Food and Microbiome Longitudinal Investigation. Cancer Research Communications. January 11, 2023.
Karagas MR et al. Rice Intake and Emerging Concerns on Arsenic in Rice: A Review of the Human Evidence and Methodologic Challenges. Current Environmental Health Reports. November 23, 2019.
Menon M et al. Improved Rice Cooking Approach to Maximise Arsenic Removal While Preserving Nutrient Elements. Science of the Total Environment. February 10, 2021.
