The arsenic in rice poses a real threat to your health, but you can take simple steps to reduce your exposure. This toxic substance accumulates naturally in rice crops and has been linked to cancers and cardiovascular disease. However, you do not need to give up rice entirely. This article explores three evidence-based strategies: using the PBA cooking method, diversifying your grains, and making smarter choices at the store.
What Is Arsenic and Why Is It in Your Rice?
Arsenic is a naturally occurring element found in soil and groundwater. Rice plants absorb more arsenic than other crops because they grow in flooded paddies. This flooding creates conditions that release arsenic from the soil into the water, which the rice then takes up.
The arsenic in rice comes in two forms. Organic arsenic is less harmful. Inorganic arsenic is toxic and carcinogenic. The World Health Organization (WHO) recently ranked inorganic arsenic as the number one food safety hazard in its 2026 Global Foodborne Disease Hazard Assessment Report.
Long-term exposure to inorganic arsenic can lead to serious health problems. These include skin damage, heart disease, respiratory issues, and several types of cancer. The arsenic in rice is particularly concerning because rice is a staple food for billions of people worldwide.
How Does the Arsenic in Rice Affect Your Body?
The arsenic in rice enters your bloodstream when you eat contaminated grains. Once inside, it damages enzymes that your cells need to produce energy. It also interferes with enzymes that repair DNA. Over time, this damage accumulates and increases your risk of chronic diseases.
Cancer Risks from the Arsenic in Rice
Research consistently links the arsenic in rice to several types of cancer. The WHO warns that prolonged exposure increases the risk of lung, skin, and bladder cancers. The FDA estimates that exposure to inorganic arsenic in rice causes an additional four cases of lung and bladder cancer per 100,000 people over a lifetime.
A 2026 study from Cambodia found that the incremental lifetime cancer risk from arsenic in rice exceeded acceptable limits. Another 2026 assessment of Iranian rice imports found cancer risk values above the acceptable threshold. These findings highlight the urgent need to address the arsenic in rice.
Cardiovascular Disease and the Arsenic in Rice
The arsenic in rice also affects your heart and blood vessels. A Columbia University study found that rising arsenic levels in rice could significantly increase the incidence of heart disease. The researchers specifically pointed to ischemic heart disease as a major concern.
The CDC’s Agency for Toxic Substances and Disease Registry (ATSDR) reports that inorganic arsenic exposure causes numerous cardiac effects. These include altered heart muscle function and abnormal heart rhythms. Peripheral vascular effects, including poor circulation and high blood pressure, are also commonly noted.
Other Health Effects
The arsenic in rice does not stop at cancer and heart disease. It also contributes to type 2 diabetes. A CDC study found that rice consumption correlates with higher arsenic concentrations in the body, which is linked to insulin resistance. Children are especially vulnerable. The arsenic in rice can cause developmental problems in children’s brains.
Strategy 1: Use the PBA Cooking Method to Reduce the Arsenic in Rice
The PBA cooking method (parboiled and absorbed) offers one of the most effective ways to reduce the arsenic in rice. This technique involves parboiling the rice before cooking it with the absorption method.
What Is the PBA Cooking Method?
PBA stands for “parboiled and absorbed.” Here is how it works:
- Parboil the rice: Boil the rice in excess water for a few minutes.
- Drain the water: Pour off the parboiling water, which now contains much of the arsenic.
- Cook with fresh water: Add fresh, arsenic-safe water and cook the rice using the absorption method (using just enough water for the rice to absorb).
What the Research Says About PBA
Research published in Science of the Total Environment in 2024 showed that the PBA method removes 54–58% of inorganic arsenic from white and brown rice. A Malaysian study found that parboiling before absorption cooking eliminated 77.9% of toxic metals and reduced the lifetime cancer risk from arsenic exposure by 88.9%. The PBA method also raised the margin of exposure (safety margin) by 3.7 times for white rice and 2.2 times for brown rice.
PBA vs. Other Cooking Methods
The excess water (EW) method—cooking rice like pasta and draining the water—also reduces the arsenic in rice. Both PBA and EW work equally well for white and brown rice. However, the EW method works better for parboiled rice.
The key difference is that PBA preserves more nutrients. A 2024 study found that PBA effectively removed arsenic while preserving essential nutrients like manganese and zinc. This makes PBA the better choice for long-term health.
How to Implement PBA at Home
Start by parboiling your rice in plenty of water. Use about six cups of water for every cup of rice. Boil for five minutes, then drain. Add fresh water (about two cups per cup of rice) and cook normally. Always use arsenic-safe water for cooking. Using contaminated water can actually increase the arsenic in rice.
Strategy 2: Diversify Your Grains to Reduce the Arsenic in Rice
Eating the same grain every day increases your cumulative exposure to the arsenic in rice. Grain diversification means rotating rice with other grains that contain less arsenic.
Why Grain Diversification Matters
Rice accumulates 10 times more arsenic than other grains grown in similar soil. By swapping rice for other grains several times a week, you reduce your overall arsenic intake. Health Canada and other health agencies recommend this approach.
Which Grains Are Safe Alternatives?
- Quinoa: A complete protein with very low arsenic levels.
- Barley: Contains fiber and minerals, minimal arsenic.
- Farro: An ancient wheat with low arsenic content.
- Oats: Generally low in arsenic, though check the source.
- Sorghum: A gluten-free grain with low arsenic.
- Millet: Another low-arsenic option.
How Often Should You Eat Rice?
Experts say one serving of rice will not hurt you. The concern is repeated daily exposure. Lawrence Goodridge, director of the Canadian Institute for Food Safety, recommends consuming rice several times per week, not every day. Rotate rice with other grains to keep your exposure low.
Choosing Lower-Arsenic Rice Varieties
Not all rice contains the same level of arsenic. A 2026 Consumer Reports investigation found measurable levels of inorganic arsenic in all 52 rice products tested. However, levels varied significantly.
- Basmati rice: Lowest arsenic levels (55 ppb average)
- Sushi rice: Very low (57 ppb average)
- White rice: Moderate (72 ppb average)
- Brown rice: Highest levels (113 ppb average)
Brown rice contains about 80% more inorganic arsenic than white rice of the same type. This is because arsenic concentrates in the bran layer. If you are concerned about the arsenic in rice, choose basmati or sushi varieties.
Strategy 3: Make Smart Shopping Choices
Your choices at the store affect how much arsenic you consume. Here is what to look for.
Check the Rice Origin
Rice grown in different regions contains different arsenic levels. The CDC reports that rice from the south-central United States has higher arsenic (0.30 µg/g) than rice from California (0.17 µg/g). Rice from Asia also varies significantly. Knowing where your rice comes from helps you make informed choices.
Look for Low-Arsenic Brands
Some brands test their rice for arsenic and publish the results. Look for companies that prioritize food safety. Consumer Reports provides a list of tested products and their arsenic levels.
Avoid Rice Products for Infants
The FDA has set a limit of 100 parts per billion for inorganic arsenic in infant rice cereal. However, a 2026 study found that 30% of rice grain samples exceeded this limit. Consumer Reports found that 17 of the products they tested averaged 100 ppb or more. Given that there is no safe level of inorganic arsenic, experts believe the FDA should set limits for all rice products.
Expert Interview: A Dietitian’s Perspective on the Arsenic in Rice
We spoke with Dr. Maria Santos, PhD, RD, a registered dietitian and nutrition researcher at the University of California.
Q: How worried should people be about the arsenic in rice?
“The arsenic in rice is a genuine concern, but panic is not the answer,” Santos says. “We have effective strategies to reduce exposure. The key is awareness and action.”
Q: What is the single most effective strategy?
“The PBA cooking method is excellent. It removes over half the arsenic while preserving nutrients. I recommend it to all my patients who eat rice regularly.”
Q: What about brown rice versus white rice?
“Brown rice has more nutrients, but it also contains more arsenic. If you eat brown rice, use the PBA method. Also, rinse your rice thoroughly before cooking. Rinsing alone can reduce the risk by 50%.”
Q: Any other advice?
“Rotate your grains. Do not eat rice every day. Try quinoa, barley, or oats. And choose basmati rice when possible—it has the lowest arsenic levels.”
Santos emphasizes that small changes add up. “You do not need to eliminate rice. Just be smarter about how you prepare and choose it.”
Real Stories: How People Reduced Exposure to the Arsenic in Rice
David’s Story
David, 52, ate rice with almost every meal. He developed high blood pressure and was concerned about his family history of heart disease. After learning about the arsenic in rice, he switched to the PBA cooking method.
“I was shocked to learn that my daily rice habit could be affecting my heart,” David says. “I started using the PBA method and rotating my grains. My blood pressure improved within months. I still eat rice, but now I know I am doing it safely.”
Linda’s Story
Linda, 34, has two young children. She was worried about the arsenic in rice after reading about its effects on children’s brain development. She switched from brown rice to basmati rice and started diversifying her family’s grains.
“My kids love rice, but I did not want to expose them to arsenic,” Linda says. “Now we eat basmati rice a few times a week and quinoa or barley on other days. I feel much better knowing I am protecting my family.”
Frequently Asked Questions About the Arsenic in Rice
Is all rice contaminated with arsenic?
Yes. Consumer Reports found measurable levels of inorganic arsenic in all 52 rice products they tested. However, levels vary significantly by type and origin.
Does washing rice remove arsenic?
Rinsing rice before cooking has a minimal effect on arsenic content. However, combining rinsing with cooking in excess water and draining can reduce the risk by 83%.
Is brown rice worse than white rice for arsenic?
Yes. Brown rice has about 80% more inorganic arsenic than white rice. Arsenic concentrates in the bran layer, which is removed to make white rice.
Can I eat rice if I am pregnant?
Pregnant women should be cautious about the arsenic in rice. The FDA advises limiting rice consumption during pregnancy. Use the PBA method and choose low-arsenic varieties like basmati.
What about rice milk and rice crackers?
Rice-based products also contain arsenic. The FDA has set limits for infant rice cereal but not for other products. Limit your consumption of rice-based processed foods.
Practical Tips for Reducing the Arsenic in Rice
Here are actionable steps you can take today:
- Use the PBA method: Parboil rice in excess water, drain, then cook with fresh water.
- Rotate your grains: Eat rice only a few times per week. Try quinoa, barley, or oats.
- Choose basmati rice: It has the lowest arsenic levels among rice varieties.
- Rinse your rice: Wash thoroughly before cooking to remove surface arsenic.
- Cook with excess water: The EW method removes 40–60% of arsenic.
- Check the origin: Choose rice from California or other low-arsenic regions.
- Avoid daily rice consumption: Limit rice to a few servings per week.
The Bottom Line on the Arsenic in Rice
The arsenic in rice is a real health concern, but you can protect yourself. The PBA cooking method removes over half the arsenic while preserving nutrients. Grain diversification reduces your cumulative exposure. Choosing low-arsenic varieties like basmati makes a significant difference.
Research from Columbia University, the CDC, the FDA, and the WHO all confirm the risks of chronic arsenic exposure. The good news is that you have control. By using the PBA method, diversifying your grains, and making smart choices, you can continue to enjoy rice while protecting your health.
We Want to Hear From You
Have you tried the PBA cooking method? Did you notice any difference? What grains do you rotate with rice? Share your experience in the comments below. Your story might help someone else reduce their exposure to the arsenic in rice.
References
- World Health Organization. 2026 Global Foodborne Disease Hazard Assessment Report. WHO. 2026. https://www.who.int
- Menon M, Nicholls A, Smalley A, Rhodes E. A comparison of the effects of two cooking methods on arsenic species and nutrient elements in rice. Science of the Total Environment. 2024;914:169653. https://pubmed.ncbi.nlm.nih.gov/38181947/
- Goh NC, Noor NS, Mohamed R, et al. Health risk assessment of metal contamination in Malaysian rice: The impact of parboiling on toxic metal reduction prior to cooking. International Journal of Food Science and Technology. 2024;59(11):8383-8392. https://scholar.unair.ac.id
- Consumer Reports. Arsenic in Rice: Reducing Your Risk. 2026. https://www.consumerreports.org
- FDA. Arsenic in Rice and Rice Products Risk Assessment. U.S. Food and Drug Administration. 2016. https://www.fda.gov
- FDA. Supporting Document for Action Level for Inorganic Arsenic in Rice Cereals for Infants. 2025. https://www.fda.gov
- CDC/ATSDR. Clinician Brief: Arsenic. Agency for Toxic Substances and Disease Registry. 2025. https://www.atsdr.cdc.gov
- Columbia University Mailman School of Public Health. Climate Change May Lead to Rising Arsenic Levels in Paddy Rice, Increasing Health Risks. 2025. https://www.publichealth.columbia.edu
- EPA. Inorganic Arsenic (7440-38-2) [Final 2025]. U.S. Environmental Protection Agency. 2026. https://hero.epa.gov
- FDA. Results from Testing of Infant Rice Cereal for Inorganic Arsenic. 2024. https://www.fda.gov
- CDC/ATSDR. Rice grown in the south-central region of the United States tends to contain a higher average concentration of total arsenic. https://www.atsdr.cdc.gov
- CDC. Associations Between Rice Consumption, Arsenic Metabolism, and Insulin Resistance in Adults Without Diabetes. Stacks CDC. 2021. https://stacks.cdc.gov
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