Brown Rice Has More Arsenic – But It’s Still Worth Eating

A recent study in the US confirms that brown rice has higher levels of arsenic compared to white rice.

Understandably, this might raise some eyebrows — arsenic is a well-known toxic element. However, the concentrations found in brown rice are far below any threshold that would pose a danger to human health. And just like other whole grains, brown rice remains a key component of a nutritious diet.

To put things into perspective, it’s helpful to recall a fundamental concept from toxicology: the dose makes the poison. Even substances considered harmful can be safe — or even beneficial — when consumed in very small amounts.

Arsenic is naturally present in soil and groundwater, so it’s not unusual for trace amounts to show up in food, rice included.

What this new research emphasizes is that the arsenic levels detected in brown rice are well within safe limits. The real concern depends on both quantity and frequency of intake.

For the average consumer, the amount of arsenic ingested from eating brown rice occasionally is extremely low and not a significant concern.

Despite this, the study’s findings have led to some sensational headlines. Some news outlets declared: Toxic metal linked to cancer and autism detected in brown rice — is it time to rethink this “healthy” food? Or: Brown rice not as safe as you thought? New data reveals high levels of carcinogen.

Words like “pesticides,” “preservatives,” and “heavy metals” can certainly sound scary when taken out of context. But in reality, the biggest threats to public health don’t come from trace amounts of chemicals in our food — they come from our broader dietary habits.

What Actually Deserves Our Attention

In places like the UK, fewer than one in 1,000 people fully meet national dietary recommendations. That means most of us aren’t eating enough fruits, vegetables, or whole grains — and that’s a far more pressing issue.

In fact, unhealthy eating has now surpassed smoking and alcohol as the leading contributor to disease and premature death around the world. Two major dietary problems? Excessive salt consumption and a lack of whole grains.

Heart disease has been the top global killer for years, claiming around 20 million lives annually — even outpacing COVID-19 during the height of the pandemic. One of the simplest ways to protect yourself is to eat more whole grains.

So yes, brown rice does contain more arsenic than its white counterpart. But choosing to skip it altogether (or avoiding whole grains in general) could actually increase health risks. If brown rice isn’t your thing, other whole grain options include oats, quinoa, barley, or whole wheat pasta and bread.

If you’re lucky enough to make decisions about what goes on your plate, it’s worth considering how well your eating habits line up with nutritional guidelines. If you’re already on the right track, fantastic — keep going. If not, start small by adding more whole grains and cutting back on sodium.

And if you still have doubts about brown rice, that’s completely fine. Pick a whole grain that suits your taste. Just don’t let a misunderstood detail about arsenic keep you from making one of the best choices for your long-term health.

Read the original article on: Science Alert

Read more: Genome Editing Used to Create Disease-Resistant Rice