Rice is a staple food for billions around the world, and for good reason. It’s filling, affordable, and easy to cook. But while many people view brown rice as the healthier alternative to white rice—thanks to its high fibre and nutrient content—a new study is raising eyebrows over a potential hidden danger: arsenic.
Yes, you read that right. Brown rice may carry a greater risk of arsenic exposure than its more refined counterpart, white rice. The concern? Long-term exposure to arsenic has been linked to cancer and other serious health issues, especially in young children.
Let’s break down what the study says, why brown rice is still good for you in many ways, and how you can make smart choices when it comes to your daily meals.
The Brown Rice Buzz: What Makes It Healthy?
Brown rice has long been considered a health hero. Unlike white rice, which is milled and polished, brown rice keeps its outer layers—the bran and germ—making it richer in fibre, vitamins, and minerals. Here’s why many people love it:
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High in fibre: Aids digestion and promotes fullness, great for weight management.
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Packed with nutrients: Includes magnesium, phosphorus, selenium, and B vitamins.
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Antioxidant-rich: Helps combat inflammation and protect your cells.
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Slow-burning carbs: Keeps blood sugar levels stable longer.
No wonder it’s often recommended for people trying to eat cleaner or lose weight.
The Hidden Problem: Arsenic in Rice
Despite its benefits, brown rice has a downside that not many are aware of—it tends to absorb more arsenic than white rice. Arsenic is a naturally occurring element found in soil, water, and air. Inorganic arsenic, the more toxic kind, is often a by-product of industrial pollution or the overuse of pesticides.
Rice, especially brown rice, absorbs arsenic more efficiently than other grains. That’s because it’s typically grown in flooded fields, where arsenic present in water and soil dissolves easily and is taken up by the plant. Since brown rice retains the outer bran layer, which holds more arsenic, it ends up with higher levels compared to white rice.
What Did the Study Find?
A new study by researchers from Michigan State looked into the arsenic levels in brown versus white rice in the U.S. The results were eye-opening:
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Brown rice contained higher levels of total and inorganic arsenic compared to white rice.
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White rice had about 33% inorganic arsenic, while brown rice had 48%.
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The amount of arsenic varied by region, based on where the rice was grown.
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Children and infants are at greater risk because they consume more rice relative to their body weight.
While the levels of arsenic found in the study aren’t likely to harm most adults, researchers warned that long-term, consistent consumption of brown rice in large amounts could be risky, particularly for vulnerable groups like young children and pregnant women.
What Is Arsenic, Exactly?
Arsenic exists in two forms: organic (found naturally in some foods) and inorganic (the more dangerous kind, often linked to pesticides and industrial waste). Long-term exposure to inorganic arsenic is associated with:
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Skin, lung, bladder, and kidney cancers
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Heart disease
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Developmental delays in children
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Skin thickening and pigmentation changes
Most exposure happens through contaminated groundwater, but food—especially rice—is becoming an increasing concern.
Should You Stop Eating Brown Rice?
Not necessarily. The study’s authors made it clear that the benefits of brown rice can still outweigh the risks if eaten in moderation. It’s unlikely that eating brown rice a few times a week will cause harm for most healthy adults.
However, here are some things you can do to reduce your risk:
Smart Tips to Lower Arsenic Exposure from Rice
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Rinse your rice thoroughly
Washing rice before cooking can reduce arsenic content by up to 30%. -
Cook with excess water
Use a water-to-rice ratio of 6:1 and drain the extra water after cooking. This method can cut arsenic levels almost in half. -
Choose rice from safer regions
Rice grown in California, India, and Pakistan typically has lower arsenic levels than rice grown in the southern U.S. (like Arkansas, Louisiana, or Texas). -
Limit rice-based processed foods for kids
Products like rice cereal, rice crackers, and rice milk can be high in arsenic. Diversify their diet with other grains like oats, quinoa, or barley. -
Alternate grains in your meals
Try swapping out rice occasionally for safer options like bulgur, buckwheat, millet, amaranth, or couscous. These grains have lower arsenic content and still offer plenty of health benefits.
Balance Is Key
There’s no need to panic or completely cut brown rice from your diet. The goal is to be aware and eat smart. Brown rice can still be part of a healthy, balanced diet if consumed in moderation and cooked with care. For infants and young children, however, it’s worth being extra cautious.
This new research helps highlight an important point—“healthy” doesn’t always mean “risk-free.” As consumers, it’s important to stay informed and make food choices that consider both nutrition and safety.
So, while brown rice continues to be a go-to for many health-conscious individuals, it’s smart to diversify your plate and mix things up every now and then.
