Arsenic exposure is becoming a health issue around the world, and one of the largest culprits is rice, and the water used to cook rice and rice based products.
Inorganic arsenic is more toxic than organic arsenic, and makes up about 90% of the arsenic found in rice. It is known to be carcinogenic as well as contribute to issues with the lungs, heart and brain. Infants and children are at a higher risk!
Some areas have an increased concern for arsenic related health risks due to high amounts of this element found in their groundwater. Asia is especially susceptible, and studies have found that some Cambodians are consuming over 24 times more than what is consider safe In many areas this groundwater is being used to both cook and grow rice, which exacerbates arsenic levels even further.
So how does this affect you? Unfortunately, due to today’s global food market, EVERYBODY is at risk, as high arsenic containing rice and rice products are being imported around the world.
Methods to reduce arsenic include:
Removing the bran (think white rice). This also means key nutrients from the bran will be lost such as vitamin b1, b2, magnesium, manganese and iron
Rinse raw rice before cooking for at least 30 seconds with filtered water
Use extra water to cook rice, then strain
Cook rice using filtered water
This one may sound weird, but using a percolator to cook rice is proven to be the most effective method, which rids the rice of over 95% inorganic arsenic, while keeping the nutrients intact.
Diversify your rice intake between brown, white, basmati, etc.
If you live in an area with high amounts of arsenic in the ground water, rain water is your safest alternative
Gluten-free folks: you are probably consuming more rice and rice based products if you're gf. Use the methods above to help keep your arsenic exposure down!
Reference:
Kumarathilaka, P., Seneweera, S., Ok, Y. S., Meharg, A., & Bundschuh, J. (2019). Arsenic in
cooked rice foods: Assessing health risks and mitigation options. Environment International, 127, 584–591. Retrieved from https://www.sciencedirect.com/science/article/pii/S0160412018331283
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