Whether you're savoring sushi or nourishing your infant rice Whether it's cereal or indulging in rice pudding, it's clear why rice is among the most popular choices. widely loved essentials globally .
However, new studies indicate that this popular grain might be tainted with arsenic —a harmful component associated with severe health issues such as delayed brain development, cancer, and heart disease.
This occurs due to rice's distinct capability to accumulate arsenic, resulting in concentrations that may be as much as tenfold greater compared to other cereals such as wheat. The cultivation method significantly influences this; since rice is often grown under conditions where paddies are inundated with water, the saturated soil enhances the solubility of arsenic, making it simpler for the plant to absorb. studies show .
However, arsenic is a naturally occurring mineral present in soil and water, implying it can be found in numerous types of food products. including apples , Brussels sprouts and even consuming water in certain regions .
Video: Arsenic concentrations exceed safe limits for potable water
If it's present in so many foods, can it really be that harmful for your health?
Molly Kile, an environmental epidemiologist from Oregon State University, stated that within rice and water, arsenic exists as an inorganic substance. She further clarified that this inorganic arsenic represents a toxic chemical.
However, the impact on human health largely hinges on the quantity and length of time an individual has been subjected to it. Therefore, it is the level and extent of exposure to inorganic arsenic that dictate the degree of health risk involved.
As she mentioned, long-term exposure to inorganic arsenic, has been linked leading to an increased likelihood of various severe health problems, which can include forms of cancer like those affecting the skin, bladder, and lungs, along with type 2 diabetes and premature births.
Health Canada along with the International Agency for Research on Cancer categorize arsenic as a carcinogen. However, its level of toxicity varies based on the type; inorganic arsenic poses the greatest concern for human health and is found more frequently in water and rice compared to fruits.
Of greater concern for human health is inorganic arsenic compared to its organic counterparts. Prolonged exposure (spanning several years or even decades) to significantly high concentrations of inorganic arsenic can lead to an elevated risk of developing cancer as well as various other detrimental health outcomes. The Health Canada website indicates .
But unlike the U.S., Canada has enforceable limits For instance, white rice may include a maximum of 0.2 parts per million (ppm) of inorganic arsenic, whereas brown rice might contain as much as 0.35 ppm.
One part per billion (ppb) is roughly like one drop of water in a swimming pool, according to the U.S. Environmental Protection Agency.
When discussing 0.2 ppm, imagine dispersing roughly 200 drops of arsenic uniformly across the entire pool. As for 0.35 ppm, think of approximately 350 drops of arsenic distributed equally throughout the same volume of water.
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The U.S. Food and Drug Administration has set limits on the amount of inorganic arsenic permitted in infant rice cereal, establishing an upper limit of 100 parts per billion. Similarly, Health Canada has imposed regulations for arsenic levels in infant rice cereal, setting the threshold at the same rate.
Even though it appears as a minor quantity, due to arsenic's toxicity, these small amounts can be quite significant, particularly for infants, according to Kile.
"If a toddler and an adult consume the same portion of rice with 10 parts per billion of arsenic, the toddler will ingest three times as much arsenic for each kilogram of body weight compared to the adult. This is one explanation for why young children are more susceptible to arsenic poisoning—they have a larger intake of food and liquids proportional to their smaller size, resulting in greater exposure from identical foods or drinking water," she explained.
A fresh report released by Healthy Babies Bright Futures (HBBF) A non-profit group based in the United States discovered that rice available for sale in America has elevated amounts of arsenic.
In their latest report, HBBF analyzed 145 rice products sourced from different stores throughout the United States, encompassing both local and foreign varieties. The results indicated that every single sample contained arsenic, with over twenty-five percent showing particularly high levels. exceeding the federal limit setup for baby rice cereal.
The study indicated that brown rice cultivated in the southeastern United States or marked with "Produced in the USA" showed the highest mean concentrations of heavy metals.
The reason brown rice has so much arsenic, Kile said, is that when it's present in the soil and water, it builds up in the outer layers of the rice grain (the layers that brown rice keeps intact).
"This outer layer is removed during processing to make white rice. Brown rice retains these outer layers. So brown rice has more nutrients and fibre, which are good for you, but it will also have more inorganic arsenic than white rice. So it is a trade-off," she said.
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The report also found that alternative grains, such as quinoa, couscous and barley, have significantly lower total heavy metal contamination than rice. Precooked rice is convenient, but comes with potential risks from an unusually toxic form of arsenic, it added.
The study revealed the presence of four harmful heavy metals in rice: arsenic, cadmium, lead, and mercury. Although these contaminants have varying impacts on human health, they can collectively pose significant dangers such as an increased risk of cancer, developmental issues including reduced intelligence quotient (IQ), and gradual buildup within the body. The analysis indicated that arsenic was present in the highest concentrations, followed by cadmium.
Adding to these worries, a study from May published in The Lancet Planetary Health alerted that escalating CO2 concentrations and temperatures from global warming are boosting arsenic levels in rice, which could lead to long-term health issues, particularly in areas where rice is a staple food.
A February study in Risk Analysis It was also discovered that Americans who frequently consume brown rice experience increased levels of arsenic exposure, with young children being especially susceptible due to their higher food intake compared to their body size.
Although the amounts of arsenic found in food products available for sale in Canada tend to be low, Health Canada said There are methods to decrease your vulnerability via diet.
Begin by consuming a range of nutritious meals daily. This involves diversifying your whole grains—don't limit yourself to just rice. Consider adding choices such as oats, barley, quinoa, or whole wheat into your diet.
If you choose to prepare rice, Health Canada recommends using excess water (a ratio of at least six parts water to one part rice) and then draining it afterwards as this process can assist in reducing the arsenic content.
For infants and toddlers, providing a variety of healthy starter foods is essential. When selecting iron-enriched baby cereals, opt for those prepared from various grains rather than solely relying on rice varieties. Additionally, Health Canada recommends avoiding rice-based beverages as an alternative to milk for kids younger than two years old.
Video: Tips on making your own baby food
Kile echoed this advice.
The positive aspect is that individuals can adopt several measures known to reduce their exposure: maintain a diversified diet, prepare rice using additional water and then draining it—as one would do with pasta—and if your water source is a well, have it checked for arsenic levels,” she explained.
Groundwater may contain arsenic at concentrations far greater than those found in rice, and the only method to determine its presence in your well water is through testing.
She mentioned that rice can remain an integral part of a balanced diet because it is a nourishing basic food item. However, make certain to vary your choices and always wash the rice thoroughly prior to preparing it.
"That way, you get the benefits of rice while lowering any potential risk that is posed by arsenic," she said.
