How to Avoid the Arsenic in Rice UC Davis Integrative Medicine

Joann M Lakes Elliott

Here is the best way to select and prepare rice to avoid high levels of arsenic:

subheading: Here is the best way to select and prepare rice to avoid high levels of arsenic:

Selection

When buying domestically, look for rice grown in California.

When purchasing imported rice, choose rice from Thailand, India or China.

Preparation

Rinse thoroughly with water (this alone can remove up to 10 to 20 percent of arsenic).

Boil your rice in extra water (like you prepare pasta). Use six cups of water for every cup of rice.

After boiling your rice for 30 minutes, drain the water and return the rice to the pot then let it sit for 10 minutes. (This will remove around 35 to 45 percent of the arsenic.)

Avoid calorie-dense, concentrated and processed forms of rice or products made with them, including rice flour, puffed rice, rice syrup, and rice milk.

Other

Check your water supply. Your drinking water can also be a source of arsenic. Ensure your water is safe to use. If in doubt, use purified water for drinking and cooking.

Vary your rice consumption with other grains such as quinoa, millet, and buckwheat. And choose whole grain brown rice.

In the end, rice does not deserve all the negative press it receives.

Going back to the question, “Should you eat rice?” The answer is a sound yes!

Undoubtedly, brown rice (and its more colorful cousins) will always be a preferred choice over white rice. However, you may decide to eat white rice in moderation, particularly if it will help with your transition to a whole-food, plant-based diet.

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