Rice is a staple food for millions of people around the world. But did you know that it can contain varying levels of arsenic, a toxic metalloid?
In this article, we’ll explore the health risks associated with arsenic consumption and how you can reduce your exposure to this potentially dangerous substance.
Arsenic in the environment
Arsenic is naturally present in the environment. It is found in soil and water as a result of various human activities, such as mining and the use of pesticides.
In the diet, rice is one of the main sources of exposure to inorganic arsenic, a particularly toxic form of this element. Rice absorbs around 10 times more arsenic than other cereals!
Health risks
Prolonged exposure to high levels of arsenic can lead to a variety of health problems, including cancer, cardiovascular diseases and skin lesions.
Young children are particularly vulnerable because of their developing bodies and their tendency to eat rice-rich foods.
Other sources of arsenic exposure
In addition to rice, other rice-based products such as rice milk, baby cereals and rice cakes can also contain high levels of arsenic.
It is therefore important to diversify your diet and limit the consumption of these products, particularly by children.
Authorized limits and consumption
Maximum limits have been set in Switzerland and Europe for arsenic in rice and rice-based products. But it is essential to take precautions, especially for infants and young children, who are most at risk.
How to reduce your arsenic exposure
There are several steps you can take to limit your exposure to arsenic in rice:
- Rinse rice thoroughly before cooking, or even leave it to soak for a few hours, to remove some of the arsenic from the grains.
- Cook rice in plenty of water can further reduce arsenic levels.
- Vary the types of rice you eat, giving preference to less contaminated varieties such as Basmati or Thai rice.
- Limit consumption of rice products, especially for young children.
To find out more…
A recent study led by Manoj Menon and his team examined four rice cooking techniques to determine which was the most effective in reducing arsenic and preserving nutrients.
This is the most effective method, especially recommended for young children:
- Boil four glasses of water for each glass of rice.
- Add the rice and simmer for five minutes.
- Discard this water (which removes a large amount of arsenic from the rice).
- Add two glasses of water for each glass of rice.
- Cover the rice and simmer until all the water has been absorbed.
You can find full details of this study in the article “Improving the method of cooking rice to maximise arsenic removal while preserving nutrients”:
https://www.sciencedirect.com/science/article/pii/S0048969720368728
Conclusion
Although rice is a popular and versatile food, it is crucial to be aware of the risks associated with the presence of arsenic.
By taking simple steps to limit your exposure, you can continue to enjoy the benefits of rice while preserving your health in the long term.
If you have any questions on this subject, please contact me!