The Secret to Safer Rice
The more we know, the better equipped we are to make the right decisions, and take the right actions.
So today I’m focusing on that grain that so many of us love - rice.
And probably consume regularly. But there's a problem with rice that you may not be aware of.
Rice is the single biggest food source of inorganic arsenic.
According to PUB MED/National Library of Science, arsenic is a known human carcinogen, and has endocrine system disrupting properties, which can be associated with developing diabetes 2, among other chronic illnesses.
Why Does Rice Have Arsenic?
Arsenic is a naturally occurring element found in soil and water. Because rice is grown in flooded fields, it tends to absorb more arsenic from the environment compared to other crops.
While this sounds alarming, there’s no need to panic. With an awareness of the right types to buy, and the right cooking methods, you can significantly reduce the arsenic levels in your rice.
White Rice vs. Brown Rice: What's the Difference?
While brown rice is more nutrient dense, it does have more arsenic than white rice. The answer lies in the processing. Brown rice retains its outer bran layer, which is where a significant amount of arsenic can accumulate.
White rice, on the other hand, has this layer removed, resulting in lower arsenic levels - in fact up to 50% less arsenic than brown rice.
Additionally, according to Consumer Reports, some types of rice have lower arsenic levels than others. And where it is grown matters as well.
When buying rice, consider buying …
When we look at the instructions for how to prepare rice on the side of the box or bag, the first step is always “rinse the rice.”
Well, I've always thought that maybe there was a little dirt in the rice, or that sometimes stones can be present.. I didn't realize the true reason is because of this arsenic issue.
When we rinse the rice under water, we are probably getting rid of about 10% of the present arsenic. But there is a cooking method that can get rid of the majority of the arsenic, and it's similar to how we cook pasta.
The Parboiling Method: A Game Changer
Here’s a step-by-step guide:
Rinse the Rice: Start by rinsing your rice thoroughly in a fine mesh strainer under running water until the water runs clear. This helps remove surface starch and some of the arsenic.
Pre-Cook Soak: Soak the rice in a lot of water for at least 30 minutes. Drain and rinse again. (If you don't have time you can skip this step, but it is helpful for reducing the arsenic if time allows).
Parboil: Bring water to a boil (use a ratio of 6 cups of water to 1 cup of rice). You may also want to add a little salt. Add the rice and let it boil for about 5 minutes. Then, drain the water and rinse the rice again.
Cook: Add fresh water (use a 2:1 water-to-rice ratio) and cook the rice as you normally would until tender. At the end of this process, if the rice seems too wet, just let it sit with the top off for a few minutes so some water is absorbed into the air.
This parboiling method can reduce arsenic content by up to 50%, making your rice much safer to eat.
Incorporating a variety of grains into your diet is another great way to minimize your arsenic exposure from rice. Quinoa, barley, and farro are all delicious and nutritious alternatives.
Of course, cauliflower rice is also a game changer. I'm not a HUGE cauliflower lover, but when you rice it up in a food processor, sauté on the stove with some olive oil, it really serves as a tremendous substitute for rice. Honestly, you may not even realize you are not eating rice. And as a cruciferous veggie, cauliflower is nutrient rich (much more so than rice) - so there are many benefits of using this substitution, at least some of the time.
Also remember, there are a lot of products out there made with rice (crackers, pastas, cereals) … so just think through the available options, and keep a balanced approach to what you eat (meaning if you love rice crackers, just don't exclusively eat rice crackers).
Luckily for rice pasta, cooking it in the pot of water also helps get the arsenic out. You may want to parboil it as well - dumping the water after 5 minutes, then resuming the cooking with fresh water.
Cooking rice (and rice products) with these methods can make a big difference in your overall arsenic intake.
It’s all about taking small, manageable steps towards a healthier lifestyle. So next time you’re in the kitchen, give the parboiling method a try and enjoy your rice with a little more peace of mind.
Stay healthy and happy, healthy cooking! Please feel free to share any of your own ideas related to cooking rice - would love to hear from you.