New research published in Risk Analysis has shed light on the varying levels of arsenic in brown rice compared to white rice, confirming that brown rice generally contains more of this element. While the study indicates that for most healthy adults, the amount of arsenic in brown rice poses a minimal health concern, particular attention is drawn to children under the age of five due to their higher relative food consumption per body weight, which can substantially increase their exposure to arsenic from food.

Experts stress that a varied and balanced diet is crucial for mitigating the effects of heavy metals, including arsenic, for both children and adults. Dr. Julie Jones, distinguished scholar and professor emerita at St. Catherine University, highlighted that “Diet quality through variety is key to minimizing the effects of all heavy metals, including arsenic.”

The reason for brown rice’s higher arsenic content lies in its structure. Arsenic tends to accumulate most in the outer bran layer of rice. Since brown rice retains this bran layer while white rice undergoes a milling process that removes it, brown rice naturally harbors more arsenic. This finding builds upon years of existing research, with the recent study consolidating previous findings and analyzing overall trends. Christian Scott, PhD, a postdoctoral research associate at Michigan State University and author of the study, noted that this research contributes to the FDA’s “Closer to Zero” initiative, aimed at reducing dietary exposure to food contaminants, especially in children.

Scott's research involved an extensive review of literature and an estimation of arsenic exposure from brown versus white rice based on average American consumption. The data confirmed higher arsenic levels (relative to body weight) from brown rice, particularly for children under five, who, despite not necessarily eating large quantities, consume significantly more food relative to their body weight than adults. An interesting finding was that U.S.-grown rice exhibited lower arsenic concentrations than the global supply, possibly due to lower arsenic levels in U.S. soil and water, and specific processing practices.

Arsenic, a naturally occurring element found in air, water, soil, and food, is toxic to humans when ingested long-term at high levels, potentially leading to cancers of the skin, bladder, and lungs, according to the World Health Organization. It exists in organic and inorganic forms, with inorganic arsenic being more toxic, more bioavailable to humans, and typically found in food.

Despite these findings, the research offers reassurance for most rice consumers. The study concluded that for the average adult American, arsenic in brown rice is “of limited concern,” with minimal health risks from consuming normal amounts. It's also recognized that some dietary arsenic is unavoidable, with vegetables, fruits, and their juices contributing over 40% of dietary arsenic. Matt Taylor, senior manager of food consulting at NSF, added that arsenic poisoning from food is uncommon as levels are typically low and regulated.

However, parents and caregivers are advised to take extra precautions for children. Recommendations include alternating rice-based cereals with non-rice foods, avoiding infant formulas sweetened with brown rice syrup, and seeking out rice grown in locations like California where drip irrigation helps minimize inorganic arsenic. Crucially, brown rice remains a healthy food, offering more fiber, magnesium, potassium, iron, and B vitamins compared to white rice, and it is a minimally processed whole grain.

The U.S. Food and Drug Administration’s MyPlate guidance, which suggests making half your grains whole, supports consuming a wider variety of phytonutrients and optimizing essential mineral intake while reducing heavy metal exposure. For those concerned about arsenic in brown rice, rinsing it thoroughly before cooking or cooking it with larger amounts of water (6 to 10 parts water to rice) can help, though the latter may reduce some vitamin content. Ultimately, moderation and inclusion of brown rice as part of a broad, healthy diet pattern are emphasized for the strongest defense against potential health risks.