Brown rice contains higher levels of arsenic, a toxic chemical element, compared to white rice, raising concerns about long-term health risks, including cancer, according to a study from Michigan State University (MSU).

The study published in the journal Risk Analysis led by senior investigator Felicia Wu, John A. Hannah, distinguished professor at MSU’s College of Agriculture and Natural Resources, found that brown rice has elevated levels of inorganic arsenic, a known carcinogen linked to lung, bladder, and skin cancers, as well as heart disease. Unlike white rice, which is polished to remove its outer layers, brown rice retains its nutrient-rich bran (outer layer), where arsenic tends to accumulate.

“This research is important because it acknowledges the importance of considering food safety along with nutrition when consumers make choices about food,” Wu said.

“While we found that choosing brown rice over white rice would result in higher arsenic exposure on average, the levels should not cause long-term health problems unless someone ate an enormous amount of brown rice every day for years,” she added.

What is arsenic?

It is a naturally occurring element found in soil, water, and the atmosphere. It occurs in two forms: organic and inorganic, the latter being more dangerous and designated as a carcinogen by the World Health Organization. Rice produced in flooded paddies is especially susceptible to absorbing arsenic from contaminated water and soil.

Arsenic, particularly inorganic arsenic, promotes cancer by destroying DNA, altering cell repair systems, and increasing oxidative stress. This harmful element, which can be found in contaminated water or foods such as brown rice, can build up in the body and increase the risk of lung, bladder, and skin cancers over time.

Should you quit eating brown rice?

While the study highlights higher arsenic levels in brown rice, experts say there’s no need to eliminate it from your diet. Simple steps like rinsing rice thoroughly, cooking it in excess water (e.g., a 6:1 water-to-rice ratio), and eating a varied diet with other grains can significantly reduce exposure. 

Wu emphasized that the findings should not demonize brown rice, which remains a nutritious choice. “The results of the study should not be interpreted as evidence that brown rice is unhealthy or that you should now consume only white rice,” she said. “Brown rice does contain important ingredients such as fiber, protein, and niacin, which all benefit consumers.”

The study also calls for a broader perspective. “This exposure assessment is only one side of the equation when examining the potential trade-offs between brown and white rice consumption,” Wu said. “Even if arsenic levels are slightly higher in brown rice than white rice, more research is needed to demonstrate if the potential risks from this exposure are mitigated in part by the potential nutritional benefits provided by the rice bran.”

Also read: Fact-check: Pros and cons of brown rice, white rice – First Check