Recent research highlights that brown rice contains higher levels of arsenic compared to white rice, a finding attributed to arsenic accumulating in the grain's outer bran layer, which is retained in brown rice but removed from white rice. While this information might raise concerns, experts emphasize that for most healthy adults, the amount of arsenic typically consumed from brown rice does not pose a significant health risk. However, concerns are more pronounced for young children under the age of five, primarily because they consume a larger quantity of food relative to their body weight than adults, leading to a substantially increased arsenic exposure from rice.

The study, published in Risk Analysis, is part of ongoing efforts like the FDA’s "Closer to Zero" initiative, aimed at reducing dietary exposure to food contaminants, particularly heavy metals in children. This research consolidates previous findings, confirming that the bran layer is where arsenic preferentially accumulates. By reviewing existing literature and estimating average American rice consumption, the study provided a clear comparison, demonstrating higher arsenic levels (relative to body weight) in brown rice consumers. Interestingly, U.S.-grown rice was found to have lower arsenic concentrations than the global supply, possibly due to lower arsenic levels in American soil and water or specific processing practices.

Arsenic is a naturally occurring element present in air, water, soil, and various foods. Ingesting it can be toxic, with long-term exposure to high levels potentially leading to cancers of the skin, bladder, and lungs, according to the World Health Organization. There are two forms: organic, which contains carbon, and inorganic, which does not. Inorganic arsenic is considered more toxic and bioavailable to humans, and it is the form commonly found in food.

Despite these findings, the research offers reassurance: for most individuals, the arsenic in brown rice is "of limited concern." Experts like Julie Jones, PhD, CNS, stress that a varied, balanced diet is crucial for minimizing the effects of all heavy metals, including arsenic. Avoiding arsenic entirely is impractical, as vegetables, fruits, and their juices contribute significantly to dietary arsenic. Moreover, arsenic poisoning from food is rare, as levels are generally low and regulated, according to Matt Taylor of NSF.

Nevertheless, parents and caregivers are advised to take extra precautions for young children. Recommended strategies include alternating rice-based cereals and foods with non-rice alternatives, avoiding infant formulas sweetened with brown rice syrup, and selecting rice grown in regions like California where drip irrigation helps minimize inorganic arsenic. For everyone, rinsing rice thoroughly before cooking or cooking it with larger amounts of water (up to 6 to 10 parts water to rice) can help reduce arsenic content, though this might also reduce some vitamins.

Crucially, brown rice retains its reputation as a healthy food. It surpasses white rice in fiber, magnesium, potassium, iron, and various B vitamins, and as a whole grain, it is a minimally processed dietary choice. Adhering to the U.S. Food and Drug Administration’s MyPlate guidance—specifically, "make half your grains whole"—ensures a diverse intake of phytonutrients and essential minerals while concurrently reducing exposure to arsenic and other heavy metals. In moderation, as part of a broad and healthy eating pattern, brown rice continues to offer significant nutritional benefits.