Originally published by A Voice For Choice Advocacy on January 08, 2026.

EDITOR’S SUMMARY: Rice feeds nearly half the world, but its role in human health is more complex than calories alone. Environmental contamination, biological vulnerability and differences in arsenic metabolism shape risk across populations. Examining sourcing, preparation and nutritional context makes it possible to reduce exposure while respecting rice’s global significance.

“Rice is life.” In places like the Philippines, this isn’t just a saying—it reflects the grain’s deep cultural, nutritional and economic importance. Rice has shaped traditions, sustained livelihoods and supported civilizations for thousands of years. As the world’s most consumed staple, it’s far more than just a comforting addition to curry or a bowl of beans. In Asia and Africa, rice is central to food security and daily nourishment. Nearly half the global population eats rice regularly, and roughly 900 million people living in poverty rely on it for daily calories and protein. One cooked cup provides 200 to 250 calories, 45 grams (g) of carbohydrates, 0.4 g of fat, and 4 to 7 g of protein. Brown rice offers slightly higher protein and fiber than white rice. Of those who depend on rice most, 400 million are smallholder farmers who grow it both for subsistence and income.

From a nutritional standpoint, rice is not an essential food. Unlike protein, fats, vitamins, or minerals, there is no physiological requirement for rice itself in the human diet. In populations with access to diverse foods, its role is largely caloric rather than nutritionally unique, which means intake can be adjusted without compromising health.

Why Rice Carries Arsenic Risk

Because rice plays such a central role in global diets and food security, its safety matters enormously. Yet the grain carries a risk many people are unaware of. What makes rice safety especially complex is that exposure depends less on the grain itself and more on where it’s grown, how it’s prepared, and who is consuming it. Healthy Babies, Bright Futures, a coalition of researchers and nonprofits, tested more than 200 popular rice products. The results showed that rice products contained two to five times more heavy metals, particularly arsenic and cadmium, than other grains.

Inorganic arsenic is the form of greatest concern because it is more chemically reactive and persistent in the body. This type interferes with DNA repair and increases the risk of lung, bladder, and kidney cancer. Acute exposure to high levels can trigger vomiting, shortness of breath, tingling in the extremities, low blood pressure, and nausea. Long-term exposure to lower levels has been linked to nerve damage, type 2 diabetes, and cardiovascular disease.

Children, and especially fetuses and infants, are particularly vulnerable. Their smaller bodies and rapidly developing brains mean that even relatively low levels of exposure can have lasting effects. Scientific studies have linked higher inorganic arsenic exposure to slower processing speeds, weaker memory and language skills, and reduced IQ scores, with risk increasing as exposure rises. Because brain development from conception through adolescence is especially sensitive to chemical disruption, early exposure can leave permanent marks. From “Exposure to arsenic and cognitive impairment in children: A systematic review”:

“One of the key ways in which arsenic can impact neurodevelopment is through its influence on cellular processes and brain structure. Arsenic is known to interfere with various metabolic pathways, including those involved in neurotransmitter production and signalling. This interference can disrupt the delicate balance required for healthy brain function, leading to deficits in cognitive performance. For example, arsenic exposure has been shown to reduce the activity of acetylcholinesterase, an enzyme critical for breaking down the neurotransmitter acetylcholine. This disruption can impair synaptic transmission, affecting learning and memory functions.”

The effects of inorganic arsenic appear to differ by sex. A Texas A&M University–led study, summarized under the heading “Early Exposure to Arsenic Can Lead to Lingering Respiratory Issues in Males,” followed a single group of children with early-life arsenic exposure and found that males, but not females, continued to experience chronic respiratory problems such as dry cough, asthma, and shortness of breath well into young adulthood. Some boys developed reduced lung function as adults that had not been evident when they were younger. This discrepancy is likely shaped by interacting genetics and hormones, because females tend to metabolize arsenic more efficiently, converting toxic forms into less harmful ones.

Who Is Most Exposed—and Why

For infants and young children, rice is the leading contributor of arsenic exposure in the diet, making this vulnerability especially relevant. Organic arsenic, by contrast, refers to arsenic attached to carbon-containing compounds. While you may assume the word organic implies pesticide-free farming, in chemistry it simply describes molecular structure. Because this form is bound in that way, it is considered less acutely toxic and is generally easier for the body to eliminate through urine. Although organic arsenic is less dangerous, high exposure over many years can still pose health concerns.

Exposure is particularly high among Hispanic and Asian families in the United States, who typically consume more rice than the general U.S. population, but the issue is widespread. About 80 percent of all infants are introduced to rice cereal within their first year of life, making arsenic exposure from rice a concern that extends well beyond any single demographic group. Many infants consume up to 13 grams of rice-based foods every day through cereals, puff snacks, teething biscuits and purees. Rice-based starches are also added to some anti-reflux products and plant-based baby formulas. Despite these risks, there is no federal limit on arsenic in food. In 2020, the U.S. Food and Drug Administration (FDA) recommended that infant rice cereal contain no more than 100 parts per billion of inorganic arsenic—but this remains guidance, not regulation.

Sadly, organically-farmed rice is not necessarily safer. Its arsenic content largely depends on the soil in which it is grown. Fields previously used for cotton production, a common scenario in parts of the southern U.S., were heavily treated with arsenic-based pesticides, and residues can persist for millennia. A study by the Organic Center, “Decreasing Arsenic Uptake in Organic Rice Systems,” in collaboration with the U.S. Department of Agriculture, did not find a significant difference in inorganic arsenic levels between organic and conventional rice. Although organic farming cannot prevent legacy contamination or natural arsenic uptake, overall dietary choices and cooking methods remain the most practical ways to reduce exposure. Even so, selecting organic rice can still offer benefits. Choosing organic varieties reduces contact with other agricultural chemicals, supports healthier soil, and contributes to a cleaner food environment over time.

Rice absorbs arsenic more readily than other grains because it is typically grown under flooded conditions. In the U.S., the highest arsenic levels are found in rice from Arkansas, Texas, and Louisiana, regions with a long history of cotton farming and arsenic-based pesticides. Together, southern states produce nearly half the U.S. rice supply. California, the second largest producer, generally has the lowest arsenic levels in the country, especially in sushi, Calrose, and basmati varieties. The Sacramento Valley, where 90 percent of California rice is grown, has no major legacy of arsenical pesticide use, leaving its soils less contaminated and less prone to arsenic uptake.

California’s rice production has declined in recent years as persistent drought has limited available irrigation water. In 2023, the crop fell to 38 percent of the level produced the year before. This decline increased reliance on imports, with Thailand and India now supplying roughly one-third of the rice consumed in the U.S. Thai rice is often comparable to California rice in its inorganic arsenic levels, though certain varieties have been shown to pose a higher carcinogenic risk depending on soil and irrigation conditions. Background levels of arsenic and other heavy metals in parts of Thailand’s water supply have been influenced by runoff from unregulated mining operations and cross-border contamination from Myanmar, a neighboring country west of Thailand. In 2025, local health authorities in Chiang Rai issued warnings to avoid contact with the Koh River after elevated arsenic and heavy metals were detected in the water, affecting wildlife, livestock, and even large animals.

Brown rice is often promoted as the healthier choice, because it’s richer in fiber, B vitamins, magnesium, zinc, and antioxidants than white rice. Yet because the outer bran layer is retained during processing, brown rice can contain up to 40 percent more inorganic arsenic. This creates a nutritional tradeoff. You gain additional nutrients, but you also increase the likelihood of arsenic exposure. Mineral content, water management, and regional background levels all shape how much arsenic ends up in the final product. Antinutrients such as lectins and phytic acid are also present in the bran layer. Preparation methods like soaking, sprouting, or fermenting can help reduce their impact and improve mineral absorption.

White rice, by contrast, contains less arsenic because the bran layer has been removed. It is also lower in fiber, protein, and trace minerals. One cup of cooked white rice can deliver a large amount of rapidly digestible carbohydrates, often leading to a sharp rise in blood sugar and a corresponding insulin response. Repeated glycemic spikes over time are associated with increased risk of insulin resistance, vascular damage, and type 2 diabetes. Choosing white rice more frequently may ease arsenic exposure, but it can also narrow nutrient intake unless balanced with other foods in your diet. Brown rice slows glucose absorption because its fiber layer delays digestion, producing a more gradual blood sugar response.

More colorful rice varieties contain the highest levels of antioxidants, particularly anthocyanins, with black rice providing the most, followed by red and purple varieties. Although these rices retain their bran layer, the research on their inorganic arsenic content is mixed. Some studies suggest levels comparable to brown rice, while others indicate they may contain less, in some cases even less than white rice, depending on where the rice is grown. Soil composition, water quality, water management, and climate all influence arsenic uptake. Under many conditions, continuously flooded soils increase arsenic availability and plant uptake, but in regions where baseline soil and water arsenic levels are low, such as parts of the Himalayan foothills, rice grown under flooded conditions can nonetheless accumulate relatively low levels. This geographic variability explains why some varieties from those areas rank among the lowest in inorganic arsenic globally.

Reducing Exposure in a Complex Food System

Public health recommendations on arsenic in rice are surprisingly uncertain and inconsistent. Depending on which study you read, what constitutes a safe amount can look entirely different. Some analyses suggest moderate intake carries little concern, while others show clear, dose-dependent health risks. These differences are illustrated in the review, “Arsenic in brown rice: do the benefits outweigh the risks?” published in Frontiers in Nutrition:

“Notably, the FDA assessment focused on lung and bladder cancer. The expert panel concluded that cancer cases would have increased by 148.6% if rice consumption increased from less than one serving per day, the current level, to precisely one serving per day. Although none of the products analyzed in the Consumer Reports study reached the acute toxicity level, the health effects of long-term low-dose exposure are unclear. According to the U.S. FDA, the adverse health effects of arsenic exposure depend on various factors, such as the type of arsenic (organic or inorganic), the level of exposure, and the age of the person exposed to the arsenic.”

Adding to the confusion is the fact that arsenic’s impact depends on the individual. Human bodies differ in how they metabolize and clear the substance, with factors such as age, diet, nutritional status, and genetics playing a role. Detoxification occurs through methylation, a biochemical process that relies on vitamin B12, folate, and choline. When these nutrients are deficient, this pathway can be impaired, potentially contributing to hormonal disruption, DNA repair dysfunction, chronic inflammation, and depletion of glutathione, the antioxidant central to detoxification.

Arsenic clears from the bloodstream relatively quickly, often within four to six hours, but then redistributes to tissues including the liver, muscles, kidneys, skin, and bones, where it can persist for weeks or even years. Because blood tests reflect only very recent exposure, typically within one to two days, urine testing is considered the most reliable way to assess current body burden. Hair and nail analysis can provide a longer view, revealing exposure from the previous six to twelve months, as arsenic becomes incorporated into growing keratin.

Health consequences don’t disappear once exposure stops. A landmark study from Chile, titled “Lung, Bladder, and Kidney Cancer Mortality 40 Years After Arsenic Exposure Reduction,” published in the Journal of the National Cancer Institute, found that cancer risk remained elevated for decades after contaminated water sources were cleaned. In some cases, lung, bladder, and kidney cancers were diagnosed many years after exposure had ended, reflecting one of the longest latency periods documented for any known human carcinogen.

If you’ve eaten rice regularly throughout your life, this can sound discouraging—but it doesn’t mean the damage is done. Nutrition and lifestyle play a meaningful role in how your body processes toxins like arsenic and reduces future vulnerability. Supporting methylation through adequate intake of folate and other B vitamins can help improve arsenic detoxification and limit retention. Ensuring sufficient selenium, zinc, protein, and dietary fiber also supports clearance pathways. Fiber helps bind toxins in the gut and promote elimination, while antioxidant-rich fruits and vegetables, such as berries and dark leafy greens, help protect cells from oxidative stress.

Sulfur-containing foods, including allium vegetables like garlic, onions, and leeks, as well as cruciferous vegetables such as kale, cabbage, and broccoli, support glutathione production, the body’s primary detoxification antioxidant, and help convert arsenic into less toxic, more easily excreted forms. At the same time, foods like kale also contain naturally occurring antinutrients, particularly oxalates, which can bind to minerals such as calcium, magnesium, and zinc and reduce their absorption if eaten in large amounts. The net benefit depends on your individual metabolism, overall diet, genetics, and background arsenic exposure from soil and water. Certain herbs and algae, including spirulina, milk thistle, turmeric, and cilantro, have been studied for their potential to chelate, or bind, heavy metals. Clean hydration matters as well. Drinking filtered water that isn’t contaminated with metals supports renal clearance and helps prevent arsenic recirculation.

Because inorganic arsenic levels in water and food can vary seasonally, even in regions generally considered low in arsenic, you can’t reliably know how much is present in any given bag of rice or how your body will store and metabolize it. Fortunately, cooking techniques can significantly reduce exposure. Research from the University of Sheffield found that specific rice-cooking preparation methods can remove more than half of the arsenic in brown rice and up to 74 percent in white rice, all while preserving micronutrients. By comparison, rinsing rice before cooking offers only modest reductions of about 10 percent. The most effective approach identified, known as the parboiling with absorption method (PBA), removed the majority of arsenic while preserving essential nutrients:

“The PBA method involves parboiling the rice in pre-boiled water for five minutes before draining and refreshing the water, then cooking it on a lower heat to absorb all the water.”

While researchers explore long-term solutions, including the development of arsenic-resistant rice, practical change remains years away. Some experimental rice varieties can convert inorganic arsenic into less toxic organic forms, but a commercially viable crop is not expected for decades. The broader health and environmental implications of genetically modified (GM) rice would also require careful evaluation before widespread adoption. Many skeptics believe that even if GM rice were successfully developed, public acceptance could remain limited. Michael Klein of the U.S.A. Rice Association stated:

“Posed with a choice between [genetically engineered] rice and rice with arsenic in it, consumers may decide they just aren’t going to eat any rice,” he says. “And we think the nutritional benefits of eating rice outweigh the risk of exposure to trace amounts of arsenic.”

When one grain carries both sustenance and cultural meaning, there is no simple alternative. Although structural solutions such as cleaner irrigation systems, improved soil management, and the development of safer rice varieties remain distant, meaningful reductions in exposure are possible now through practical, evidence-based steps that are already within reach.

Choosing lower-arsenic varieties when possible, such as rice from India, Pakistan, or California, rotating other grains into your meals, and using cooking methods proven to reduce contamination can significantly lower risk. Supporting your body’s natural detoxification pathways with nutrient-dense foods that bind toxins and aid methylation can further strengthen your resilience. Rice has sustained civilizations for thousands of years and will continue to nourish families across the globe. By paying attention to sourcing, preparation, and standards, you help ensure that rice remains a reliable staple rather than an unnecessary health risk.

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IPAK-EDU is grateful to A Voice for Choice Advocacy as this piece was originally published there and is included in this news feed with mutual agreement. Read More