**Worrisome levels of toxic heavy metals, particularly arsenic, have been detected in various rice brands sold across the United States.** A **[recent report](https://hbbf.org/sites/default/files/2025-05/Arsenic-in-Rice-Report_May2025_R5_SECURED.pdf)** from Healthy Babies, Bright Futures, an organization committed to reducing toxic exposures, reveals that arsenic was found in **100% of the 145 rice samples** analyzed from grocery stores nationwide. Alarmingly, **one in four samples exceeded the federal limit** of 100 parts per billion of inorganic arsenic set for infant rice cereal as of 2023. However, there are currently **no limits in place for rice itself** in the U.S., despite the Environmental Protection Agency categorizing inorganic arsenic as a known **[carcinogen](https://www.cancer.org/cancer/risk-prevention/chemicals/arsenic.html)**.
Dr. Sung Kyun Park, a professor of epidemiology at the University of Michigan School of Public Health, emphasizes the need for expanding federal regulations to cover all rice varieties: **”Arsenic regulation for rice is very important, but the FDA doesn’t do that right now.”** Fortunately, there are proactive steps you can take to reduce your exposure to arsenic in rice.
**Explore Rice Alternatives**
One of the simplest and most effective ways to limit your arsenic exposure is by diversifying your diet. Dr. Park suggests incorporating other grains into your meals. As he puts it, **”Reducing reliance on rice as a staple is crucial.”** For instance, consider adding quinoa, barley, or couscous to your dishes. In fact, HBBF’s testing showed that these alternatives contain **substantially lower levels of total heavy metals** compared to rice.
**Check the Labels Before You Buy**
Understanding where your rice comes from can make all the difference. Dr. Park points out that rice grown in California tends to have **lower arsenic levels** compared to rice cultivated in the Southeastern U.S. When shopping for rice, always check the **label for the growing region**. This small step could significantly improve the quality of the rice you bring home.
**Cook Rice Like Pasta**
Did you know that you can significantly reduce arsenic content by adjusting how you cook your rice? According to the HBBF report, using **6 to 10 cups of water for every cup of rice and draining the excess** can remove a considerable amount of arsenic—**between 40% to 60%** depending on the rice type. While it may require a bit more effort, your health is worth it: **”Cooking rice like pasta can be a game changer,”** says Dr. Park.
**Choose Wisely Based on Rice Type**
Not all rice varieties are created equal when it comes to heavy metal content. The HBBF report indicates that **white rice** typically contains lower levels of arsenic compared to brown rice. Furthermore, options like **jasmine rice from Thailand and basmati rice from India** have proven to have lower arsenic levels, making them better choices for your pantry.
In conclusion, being informed about the arsenic levels in rice and taking actionable steps can significantly reduce your exposure. Whether it’s switching to alternative grains, scrutinizing labels, or adopting healthier cooking methods, the **power to protect your health lies in your hands**.
