The Truth About Rice – Part 1

In the expansive landscape of dietary staples, few grains enjoy as much global popularity as rice, a culinary cornerstone featured on tables worldwide in an array of delectable preparations.

By, Kelley Herring

Ubiquitous and versatile, rice contributes to the foundation of countless diverse dishes consumed across cultures and continents.¹

Whether steamed, boiled, fried, or transformed into delectable sushi, rice stands out for its adaptability and widespread use.

Much like potatoes, rice boasts a broad spectrum of varieties, with white, brown, jasmine, basmati, and other rice types offering unique flavors, textures, and culinary applications.

From creamy Italian Risotto and sticky short-grain rice … to saffron-infused Spanish Paella and gingery Chinese Fried Rice, the culinary creations you can make with this blank-canvas grain are practically endless.

As our understanding of nutrition has evolved, many ancestral health advocates have proclaimed rice to be a “safe starch”, stating this grain poses fewer concerns than other “less Paleo” foods.

But is rice actually a healthy choice? And what are the potential risks associated with eating rice?

The truth is, consuming rice presents a spectrum of potential health risks, including exposure to toxic arsenic, adverse effects on blood sugar, insulin levels, and hormonal balance. What’s more, rice contains lectins and other inflammatory anti-nutrients, posing particular challenges for individuals with pre-existing digestive or immune concerns. Understanding these potential pitfalls is vital for making informed dietary choices and tailoring rice consumption to your individual health needs.

In this two-part exploration into the world of rice, you’ll discover the nutritional intricacies of this dietary staple, shedding light on both its virtues and potential drawbacks. You’ll learn culinary tips and tricks to reduce the health risks associated with rice, the easy ways to boost its nutritional content… and even how to make rice into a superfood for your microbiome.

Is There Arsenic in My Rice?

Arsenic (As) is a toxic metalloid chemical that has been associated with a number of chronic health conditions. Ranging from skin conditions, cardiovascular diseases, and neurotoxicity, to an elevated risk of skin, lung, and bladder cancers, research is mounting for the serious health effects of arsenic – at much lower levels of exposure than previously thought. ^2,3

Found naturally in rice, arsenic contamination is a growing concern in this culinary staple. In fact, rice has a unique ability to accumulate large amounts of arsenic, amassing concentrations ten times higher than other cereals such as wheat ⁴

The reason arsenic is found in rice is due to an intricate chemical relationship with selenium or silicic acid, which share a similar chemical structure to arsenic.^5,6 Because they look similar on a molecular level, arsenic competes with selenium for uptake by rice roots, influencing arsenic accumulation in the grain.⁷

Research shows that when selenium is lacking in the soil arsenic will be taken up more readily, increasing the risk of arsenic toxicity in rice, according to research published in the Journal of Agricultural and Food Chemistry. ⁸

Certain growing regions also exhibit different risks of arsenic contamination in rice cultivation. Factors such as soil composition, water quality, and chemical agricultural practices influence this risk.

For instance, research published in the Environmental Science and Technology journal identified regions in South and Southeast Asia with higher arsenic levels, while volcanic soils in Italy and Japan were associated with lower concentrations.⁹ Another study found rice produced in Taiwan and Bangladesh contains higher levels of arsenic than rice produced in other countries.¹⁰

What’s more, the choice of rice cultivars (or types) also significantly impacts arsenic levels. In fact, research shows there is a 3-to-37-fold variation in the ability of different rice types to accumulate arsenic!¹¹

And that so-called “healthier brown rice”? Researchers in Archives of Toxicology found that brown rice contains more arsenic than white rice as the chemical accumulates in the bran layers.¹²

Low Arsenic Rice Guide: Cheat Sheet by Region + Varietal

Now that’s you’ve learned about the factors that can influence the content of arsenic in rice, let’s take a look at this “cheat sheet” list of rice varietals and regions that are considered to have lower arsenic levels:

• Basmati Rice: Basmati rice, particularly varieties grown in regions like India and Pakistan, is often associated with lower arsenic levels.¹³
• Jasmine Rice: Jasmine rice, commonly grown in Thailand and other Southeast Asian countries, is another option known for having lower arsenic content.¹⁴
• California-Grown Rice: Rice produced in California, particularly in the Sacramento Valley, has been reported to have lower arsenic concentrations compared to certain international sources.
• Italian Rice: Regions with volcanic soils such as those around Mount Vesuvius cultivate rice. Some traditional Italian rice varieties that might be cultivated in volcanic soils include Carnaroli, Arborio, and Vialone Nano. These varieties are well-known for their use in risotto dishes.
• Japanese Rice: In Japan, where volcanic soils are found in regions like Niigata and Akita, various rice varieties are cultivated. Popular Japanese rice cultivars include Koshihikari, Sasanishiki, and Akita Komachi. Keep in mind, Japanese rice may have risks with regards to radioactivity due to the Fukushima incident, studies are ongoing.^15,16

Internationally, be sure to avoid rice from Taiwan and Bangladesh. In the US, avoid rice from Arkansas, Louisiana, Missouri, and Texas, which account for 76 percent of domestic rice, according to Consumer Reports. ^17,18

Now, let’s talk a little more about the controversial subject of…

Brown Rice vs White Rice (Is Brown Rice Really Healthier?)

There is a prevailing notion that brown rice is inherently healthier than its white counterpart, due to its fiber and additional nutrient content. However, recent research challenges these assumptions.

A study published in the American Journal of Clinical Nutrition found that the differences in nutrient content between brown and white rice are not as significant as commonly believed.¹⁹ The study highlighted that while brown rice contains more fiber and certain micronutrients, the variations may not be substantial enough to label it definitively healthier.

Especially when you take into consideration the unique inflammatory and anti-nutrients present in brown rice, such as lectins and phytic acid…

Lectins are proteins found in many plant foods, including brown rice. These little compounds are no small risk for many people, especially those with a history of cardiovascular, digestive or autoimmune disease. In fact, lectins have been found to increase systemic inflammation, alter gut function, impair immune function and even hamper hormonal status. ^20,21

These toxic compounds can even be deadly, in some cases. Ricin from the castor bean is one example of a deadly lectin that attacks our cell directly, preventing them from creating the proteins needed for life. Kidney beans are another that contain the toxic lectin phytohaemagglutinin. Consumed raw or undercooked these innocuous-seeming beans can cause “kidney bean poisoning” resulting in severe abdominal pain, vomiting, and diarrhea from a rapid unhealthy shift in the microbiome. ^23,24

Lectins in rice can even act like gluten. In fact, researchers discovered that while rice is technically “gluten free” it does contain gluten-like compounds that can be problematic for those who are sensitive to gluten or suffer with Celiac disease. ²⁵

A study published in the Journal of Agricultural and Food Chemistry investigated the lectin content in various rice varieties.²⁶ They found that lectin levels varied widely among different rice cultivars, highlighting the need to consider your unique sensitivity to lectins when it comes to consuming rice.

Phytic acid is another anti-nutrient compound in rice. It is known to bind minerals, reducing their bioavailability, or the ability for your body to utilize them. A study published in the European Journal of Clinical Nutrition explored the phytic acid content in different rice types.²⁷ They discovered that brown rice generally contains higher levels of phytic acid than white.

Understanding the presence of toxins and anti-nutrients in our food supply can help us make informed decisions based on our own individual health needs, and within the context of a healthy nutrient-dense diet.

In part two of this article, you’ll discover the specific, proven methods you can use to reduce harmful compounds in rice, the two key ways to prepare your rice shown to promote blood sugar balance and toxin reduction, plus the grain-free and keto-friendly rice alternatives you can enjoy.

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REFERENCES:

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