Written by
Louise W Lu, PhD, MPH, BMLS
Reviewed by
Alexandra V Goldberg, Registered Dietitian
Concerns about arsenic in rice have made many people wonder:
“Is my daily rice bowl safe?”
“What grains are better for my health and my family?”
The truth is — while rice can sometimes contain harmful levels of inorganic arsenic, most other grains are not only safe, but also full of nutrients. They’re grown differently, absorb minerals differently, and usually pose very little risk of arsenic exposure.
In this blog, we’ll explain everything in simple terms:
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What arsenic is
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Why rice is more vulnerable
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Which grains are safest
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And what you can do at home to reduce your risk
Jump to Section:
- What Is Arsenic?
- Why Rice Is a High-Risk Grain
- Why Most Other Grains Are Safe
- Grains and Flours with Low Arsenic (Check Your Pantry Today!)
- Grains and Products to Be Careful With
- Tips to Eat Safer
- Final Thoughts
What Is Arsenic?
Arsenic is a natural element that exists in rocks, soil, and groundwater. It’s also a toxic substance — and when it builds up in food or water, it can affect your health over time. There are two types of arsenic:
1. Inorganic Arsenic (iAs)
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The harmful type we worry about in food and water
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Found in soil, irrigation water, and rocks
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Linked to lung, skin, and bladder cancer, heart disease, and type 2 diabetes
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This is the kind commonly found in rice and drinking water
2. Organic Arsenic (oAs)
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Found mostly in seafood like shrimp or fish
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Much less toxic and is usually removed quickly by the body
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Not a major concern in your regular diet
So when people talk about “arsenic in food,” they’re talking about inorganic arsenic, especially from rice and contaminated water.
Why Rice Is a High-Risk Grain
Rice is a global staple — but it’s also one of the few grains that easily absorbs arsenic. That’s because of how and where it’s grown, and how rice plants behave biologically. Here’s why:
1. Rice is grown in flooded fields
The water-logged soil causes arsenic in the soil to dissolve into the water. This makes it easier for the rice plant to suck up arsenic through its roots.
2. Rice absorbs arsenic more efficiently
Rice plants absorb nutrients like silicon — but unfortunately, arsenic uses the same pathway. Other grains don’t absorb silicon the same way, so they don’t pull in as much arsenic.
3. Rice is often grown in high-arsenic regions
Some parts of South Asia, China, and even the U.S. have naturally higher levels of arsenic in soil and groundwater. Rice grown in these areas is more likely to contain it.
Why Most Other Grains Are Safe
Most grains don’t carry the same risks as rice — and here’s why:
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Dry soil farming: Quinoa, oats, barley, wheat, millet, and others are grown in non-flooded conditions, so arsenic in the soil stays locked away.
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Different plant biology: These grains don’t use the same silicon pathways, and have lower root absorption of arsenic.
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Different growing regions: Many are grown in drier climates or in regions with less soil contamination.
Grains and Flours with Low Arsenic Content (Check Your Pantry Today)
✅ Very Low Arsenic Risk
These are safest choices — typically grown in dry conditions and naturally absorb very little arsenic.
|
Grain |
Why It’s Low in Arsenic |
|---|---|
|
Millet |
Grown in dry soil, low arsenic uptake |
|
Buckwheat / Raw Buckwheat |
Actually a seed, not a grain; minimal arsenic absorption |
|
Oats |
Grown in upland dry fields, safe for regular use |
|
Barley Grits |
Low uptake in barley; often used for fiber and heart health |
|
Wheat / Wheat Groats |
Absorbs little arsenic and usually grown in clean soils |
|
Couscous |
Made from wheat; inherits low arsenic profile |
|
Bulgur |
Parboiled wheat product; safe and nutrient-rich |
|
Corn Grits |
Low to moderate arsenic depending on source; safest when organic or non-GMO |
⚠️ Moderate Arsenic Risk
These are still generally safe, but may accumulate some arsenic depending on how they’re grown.
|
Grain |
Why It’s Low in Arsenic |
|---|---|
|
Quinoa (not shown, but worth noting) |
Occasionally absorbs arsenic depending on soil, but usually low risk |
|
Parboiled Rice |
Parboiling removes some arsenic before milling, safer than regular rice |
|
Basmati Rice |
Tends to have less arsenic than brown rice, especially from Pakistan/India |
|
Wild Rice |
Technically not rice; arsenic levels are usually much lower, but still possible depending on water source |
🚫 Higher Arsenic Risk
Use sparingly, especially if consumed daily.
|
Grain |
Why It’s High in Arsenic |
|---|---|
|
Brown Rice |
Contains the most arsenic — arsenic concentrates in the outer layer (bran) |
|
Red Rice / Black Rice |
Pigmented rice varieties retain outer layers, so arsenic can be high |
|
White Rice (generic) |
Lower than brown rice, but still significant; varies by region |
Grains and Products to Be Careful With
Not all rice is equal, and some rice-based foods may increase arsenic exposure, especially for young children.
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Brown rice has more arsenic than white rice
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Rice milk, baby rice cereal, rice crackers can concentrate arsenic
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It’s especially important to limit rice-based products for babies and toddlers
Tips to Eat Safer
You don’t need to give up rice — just eat it mindfully and in rotation with other grains. Here’s how:
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Rotate your grains: Use quinoa, oats, barley, millet, and wheat regularly.
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Buy organic when possible: Especially for cornmeal and oats.
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Use the parboil + absorption cooking method: This removes up to 74% of arsenic from rice.
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Always use filtered water when rinsing or cooking rice and other grains.
Final Thoughts
- Most grains (except rice) are naturally low in arsenic
- Focus on variety and smart preparation
- Eating safer doesn’t mean eating less — just eating smarter
Your health begins with your ingredients. Let’s make every grain count.
