Why rice is not a healthy food:
28. April 2025
Why rice is not a healthy food:
Rice is a staple for millions of people worldwide. It is versatile, nutritious and used in many kitchens as a daily side dish. But the reason why rice is warned about is due to its arsenic content, which poses a serious health risk.
What is arsenic and why is it dangerous?
There are two types of arsenic:
– Inorganic arsenic, which is particularly dangerous for humans.
– Organic arsenic, which is generally considered less harmful.
Inorganic arsenic is released into the environment through natural geological processes, but also through human activities such as mining and the use of pesticides. When it enters the food chain, especially in staple foods like rice, it becomes dangerous for the human body.
Long-term exposure to arsenic can lead to serious health problems, including:
– Cancers (especially skin, lung and bladder cancer)
– Cardiovascular diseases
– Diabetes
– Damage to the nervous system and much more.
Why is rice so affected?
Rice absorbs a lot of arsenic compared to other plants, due to the way it is grown:
– Water-intensive cultivation: Rice grows in wet conditions, usually in flooded fields. The water transports arsenic from the soil to the plant, and the constant contact with arsenic-containing water means that rice absorbs a lot of arsenic.
– Geographical factors: In some regions, especially in Southeast Asia, the soil and groundwater are more heavily polluted with arsenic. Here, the rice that comes from there is more affected.
How to minimize the risk:
Despite the potential dangers, this does not mean that we have to eliminate rice completely from our diet. There are some measures that can significantly reduce the risk of taking in too much arsenic:
1. Wash rice thoroughly: before cooking, rice should be rinsed under running water to remove some of the arsenic.
2. Cooking rice with plenty of water: A ratio of 6 parts water to 1 part rice can help to flush out another part of the arsenic. The excess water should be poured off after boiling.
3. Change rice varieties: studies show that different types of rice have different arsenic concentrations. Brown rice often contains more arsenic than white rice because the arsenic is deposited in the outer layers of the grains. Jasmine or basmati rice usually have lower arsenic levels.
4. Take note of origin: rice from certain regions, such as the USA or Europe, usually has less arsenic than rice from heavily affected regions in Southeast Asia.
5. Eat a variety of foods: instead of using rice as the main source of carbohydrates, you can also use alternatives such as quinoa, couscous or millet, which usually contain less arsenic.
Conclusion
Arsenic in rice is a serious but preventable health problem. The risk of consuming too much arsenic can be significantly reduced by proper preparation and conscious purchasing. A balanced diet with different cereals and careful cooking can help to minimize the intake of arsenic and thus protect health in the long term.
Sources:
– World Health Organization (WHO)
– European Food Safety Authority (EFSA)
– German Society for Nutrition (DGE)