Rice, Arsenic, and the Power of Variety

Why a Varied Diet Matters: Arsenic in Rice and What You Can Do About It

When I think about healthy eating, I often focus on what to eat more of—whole grains, fruits and vegetables, lean protein and what to eat less of- processed foods.

And due to simplicity, taste preferences and habits, we all get used to eating some favorite meals on repeat, but we do need to make sure that plate is varied.

A varied diet is essential to ensure you're getting a wide range of nutrients and to help minimize your exposure to any one food's potential drawbacks. And a recent reminder of that came with the resurgence of recent headlines about arsenic in rice.

What's the Deal With Arsenic in Rice?

Arsenic is a naturally occurring element found in soil and water, but due to pollution and agricultural practices, it can accumulate in certain crops— rice being the most concerning.

Rice plants are grown in flooded fields that make it easier for arsenic to be absorbed from the soil.

Over time, eating large amounts of rice-based products may contribute to higher arsenic exposure.

According to recent research highlighted by Michigan State University (MSU article), efforts are underway to reduce arsenic in rice, but it still remains a concern—especially for young children, who are more vulnerable to toxins because of their small size and developing bodies.

Even more troubling, a recent article by the BBC (BBC Future) explains that climate change may make this issue worse. As temperatures rise and water becomes scarcer in many parts of the world, rice-growing conditions may further elevate arsenic levels in rice crops.

And if you think eating more rice in the aim of going gluten-free will help you lose weight, ease digestion or be “healthier”… it’s not that simple. Carbohydrates are necessary to fuel your body, and with the proliferation of rice-based crackers, breads, chips and desserts, you may be ingesting too much arsenic. 

Don’t panic! Most of the arsenic ingested leaves through your urine. 

Why This Matters for Your Family

Rice is often a go-to food—especially for babies, toddlers, and gluten-sensitive folks. Rice cereals, crackers, and milk are staples in many pantries. 

And if you have a baby or toddler at time, they could be more susceptible to the harmful effects of arsenic as they haven’t yet developed fully functioning systems to rid their bodies of harmful chemicals- and they eat about three times more food (per pound of body weight) than adults, and could proportionally ingest more arsenic. 

But relying too heavily on any single grain (or any single food, for that matter) can mean you're not only missing out on a broader nutrient spectrum-

but you might also be increasing your intake of unwanted substances- like arsenic.

But this is not about fear. It’s about informed, empowered choices.

Here’s What You Can Do:

1. Diversify Your Grains:
Rotate rice with other whole grains like quinoa, millet, barley, oats, buckwheat, or amaranth. Many of these are naturally lower in arsenic and rich in fiber, minerals, and plant-based protein.

2. Rinse and Cook Rice Properly:
Rinse rice thoroughly before cooking, and cook it in a 6:1 water-to-rice ratio (similar to how you cook pasta), draining the excess water afterward. This can cut arsenic levels by up to 60%.

3. Choose Basmati or Jasmine Rice:
Basmati rice (especially from California, India, or Pakistan) and jasmine rice tend to have lower arsenic levels compared to other types like brown rice or rice grown in the southern U.S.

4. Read Labels—Especially for Kids:
Be mindful of rice-based snacks and cereals, particularly for children under five. Look for alternatives made with oats, corn, or other grains.

5. Mix It Up—Across the Board:
This isn’t just about rice. A diverse diet—rotating proteins (like chicken, lentils, tofu, fish), vegetables, grains, and even cooking oils—gives your body a broader mix of nutrients and limits overexposure to any one potential contaminant.

Progress Over Perfection

No food is perfect, and that’s okay. Our goal isn't to eliminate foods like rice entirely, but to avoid relying on any single food too much. By creating variety on your plate, you protect your health, support your family’s well-being, and build food resilience in a changing world.

As the climate warms and our food systems evolve, our eating habits need to be just as adaptable. Variety isn't just the spice of life—it’s a core strategy for long-term health.