Recent headlines about levels of arsenic in rice have struck fear into the hearts of gluten-free diet followers everywhere! A Consumer Reports study showed that both organic and inorganic arsenic compounds were quite high in several types of rice, particularly brown rice. The gluten-free community tends to eat a LOT of rice, for example they may eat rice chex for breakfast, rice crackers as a snack, and rice or rice pasta for lunch and dinner. Therefore, the gluten-free community is likely to be eating more arsenic than they realize, which is concerning as arsenic is potentially cancer promoting and may affect brain development and IQ in growing children.
There are no federal regulations for arsenic in food, so technically, no laws have been broken and we really don't even know that the levels are
dangerously high, but it is an interesting finding and one which makes me inclined to remind all my patients that
variety is key! Furthermore, until more information is gathered about this issue (the FDA has a large study underway), there are a couple of things you should consider....but remember, don't panic and ban brown rice from your table! Moderation is key.
What you need to know;
- Brown rice has higher levels of arsenic than white rice
- Rice from the US southern states is particularly high in inorganic arsenic, due to a pesticide that was used decades ago in the same region to protect cotton crops
- Consumer Reports recommends to cut back to just 2-3 serving per WEEK, with less for babies and children.
- Pregnant women, children and babies are at particular risk
What you should consider doing;
- Rinse your rice several times before cooking it
- Cook your rice with excess water and drain it off, similar to the way pasta is cooked. Remember though, this also will discard many of the healthy minerals and vitamins from the rice
- Purchase rice grown in Thailand or India and avoid rice from the southern US (eg, Texmati brand)
- Vary your grains— use Millet, Sorghum, oats, quinoa, amaranth, buckwheat and cornmeal
- Consider adding vegetable-based starches back into your meal plans - potatoes and sweet potatoes, winter squash, corn, dried beans, peas, lentils
With moderation and variety you will reduce your exposure to the food-bourne issue du jour. That's nutrition you can live with!
