Brown Rice Contains Almost Double the Arsenic of White Rice

Brown Rice Contains Almost Double the Arsenic of White Rice

Well, that's a bummer...

Back in 2012, Consumer Reports tested 60 different varieties of rice and rice products—and found arsenic in every single one. Pretty scary stuff since regular exposure to arsenic (even in small amounts) may lead to a higher risk of several types of cancer, as well as heart disease and type 2 diabetes. Now, the magazine has tested 128 additional samples of rice-related products and 114 other grains—and found brown rice typically contains about 80 percent more inorganic arsenic (the dangerous kind) than the same type of white rice.

To arrive at this conclusion, Consumer Reports took its 2012 results and had the Food Safety and Sustainability Center test more samples of basmati, jasmine, and sushi rice. They then supplemented these findings with FDA data on arsenic in rice, ultimately collecting data on 697 samples and 114 samples of grains that weren't rice. Why? Arsenic is introduced into the environment via the use of pesticides and poultry fertilizer. So since the chemical collects in the outer layers of grains—and brown rice's outer layers aren't removed the same way white rice's are—the whole-grain version contains significantly more of the dangerous chemical.

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So should you change your standing rice order? Not so fast. "Brown has more nutrients...so you shouldn't switch entirely to white," reads the report. "Brown basmati from California, India, or Pakistan is the best choice; it has about a third less inorganic arsenic than other brown rices."

Also worth noting: Organic and conventional growing methods result in about the same arsenic levels, so going organic won't help you to decrease your exposure. Instead, experts recommend limiting yourself to no more than two servings of brown rice per week (one serving being a quarter-cup of uncooked rice).

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Additionally, the FDA recommends switching up the types of grains you eat (there is no limit set by the Administration right now for arsenic in rice and rice products). Amaranth, buckwheat, millet, and polenta or grits all contain practically no inorganic arsenic, according to Consumer Reports' findings. Bulgur, barley, and faro are also good options; they contain very low levels of arsenic.

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