Arsenic
You might remember arsenic from high school chemistry- it’s an element on the periodic table. But while you may have forgotten all about arsenic, it may be in your daily life more than you realize.
Applications of arsenic
Arsenic is used in many industrial industries such as glass production, metal alloys, and electronic manufacturing. It was also formerly used as a preservative and in agricultural applications. A form of organic arsenic, which is less toxic, was also used as a drug for chickens. Consumer concerns were raised when FDA scientists realized the drug could turn into inorganic arsenic, which is more toxic, in chickens’ livers (1).
Arsenic toxicity
People with arsenic poisoning can have tachycardia, hypotension, shock, altered mental status, delirium, coma, seizures (2), and chronic exposure can cause skin disorders, damage to the nervous system, diabetes, vascular disease, liver damage, and increased risk of cancer (3).
Consumer exposure
While most usage of arsenic in consumer products has been phased out, arsenic is in our soil, which means it can accumulate in our crops. You may have heard concerns about arsenic in apple juice. The FDA monitors the amount of arsenic in apple juice to 10 parts per billion (ppb) (4). What may be of more concern is arsenic in rice.
Arsenic levels in rice
Levels of arsenic are higher in rice because rice grows in water. While all crops require soil and water, both of which have both natural and man-made sources of arsenic, rice tends to be particularly high in arsenic. While many of us have been exclusively eating brown rice due to health claims, brown rice actually has higher levels of arsenic than white rice does (5). The FDA has planned a risk assessment to analyze the levels of arsenic in rice and whether certain groups are at higher risk for health problems due to increased consumption of rice. However, the FDA has not yet imposed a limit for arsenic in rice and rice-based products.
Consumer Reports tested arsenic levels in rice
In the meantime, Consumer Reports released a report in November 2014 that updated consumers on how often they may actually be consuming arsenic (6). They reported that arsenic levels may very well be a concern for consumers. The levels vary by type and where the rice was grown. “White basmati rice from California, India, and Pakistan, and sushi rice from the U.S. on average has half of the inorganic-arsenic amount of most other types of rice” (6).
“Brown rice has 80 percent more inorganic arsenic on average than white rice of the same type. Arsenic accumulates in the grain’s outer layers, which are removed to make white rice. Brown has more nutrients, though, so you shouldn’t switch entirely to white. Brown basmati from California, India, or Pakistan is the best choice; it has about a third less inorganic arsenic than other brown rices” (6).
Higher risk while consuming a gluten-free diet
People who are avoiding gluten due to Celiac or a gluten sensitivity may be consuming excess arsenic. If you eat a wide variety of whole foods and eat different whole grains on a regular basis, you don’t need to worry. However, frequently consuming processed gluten-free rice-based products increases your arsenic exposure. Consumer Reports found that rice cereal and rice pasta can have higher levels of inorganic arsenic than they found in their 2012 tests (6).
Tips to reduce arsenic exposure
Don’t panic if you have been consuming lots of rice or processed rice products. There are plenty of alternatives available. First of all, you can cook rice with a different method to remove up to 30% of the inorganic arsenic. Rinse rice thoroughly before cooking, then cook1 cup of rice in 6 cups of water, draining off the extra water after (6).
Grains with low arsenic levels
Other grains, some of which are also gluten-free, contain very low levels of arsenic. Gluten-free amaranth, buckwheat, millet, and polenta all have very little arsenic. Bulgur, barley, and farro do contain gluten, but very little arsenic. Quinoa, which has become very popular in recent years, generally had lower levels of inorganic arsenic, but some samples tested by Consumer Reports had higher levels.
The takeaway message
Vary your grains on a regular basis, rinse them before cooking, and eat rice-based processed foods infrequently. Review Consumer Report’s excellent article and pictures; they even have a table that you can print out and keep on the fridge to remind you about serving rice products.
To maintain good nutrition eat a rainbow of different fruits, vegetables, beans, grains, and lean proteins of your choice. The more variety and whole foods you get in your diet, the more nutrients you will get, and you won’t need to worry too much about contaminants in a single food.
References
(1) http://www.fda.gov/AnimalVeterinary/SafetyHealth/ProductSafetyInformation/ucm257540.htm
(2) http://emedicine.medscape.com/article/812953-overview
(3) http://www.uptodate.com/contents/arsenic-exposure-and-poisoning
(4) http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm271595.htm
(5) http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm352569.htm
(6) http://www.consumerreports.org/cro/magazine/2015/01/how-much-arsenic-is-in-your-rice/index.htm