Doctor in integrative biology and neuroscientist, with a specialization in neuro-nutrition, Emilie Steinbach (@thebraingutscientist) recalls a simple idea: there is no need to ban ricebut a few preparation steps can help reduce exposure to arsenic when eating it often.
Rice and arsenic: what you really need to remember
Rice may contain inorganic arsenic, a contaminant naturally present in the environment and monitored by health authorities. The EFSA confirms that there is a concern with chronic exposure, particularly because rice and some rice products may contribute to dietary exposure.
But this does not mean that every bowl of rice would be dangerous, nor that this food should be eliminated. Levels vary depending on the products, origins and types of rice. The reasonable objective is rather to reduce some of the arsenic found in rice when possible, especially if you consume it very regularly. To go further, True Medical also details how to reduce exposure to arsenic present in rice.
In her video, Emilie Steinbach also anticipates the concerns of certain consumers. She points out that rice is a special case, but insists that we can continue to eat it by changing a few preparation habits.
The important nuance: the proposed actions do not completely “decontaminate” the rice. Above all, they allow reduce exposurewith a more solid level of proof for certain actions than for others.
The 5 useful reflexes when preparing rice
The best supported point is cooking in a large volume of water, then draining. The FDA says cooking with 6 to 10 parts water to 1 part rice can reduce inorganic arsenic by about 40 to 60 percent. This method is similar to cooking pasta: you cook, then throw away the cooking water.
- Soak the rice if you have time : this gesture can help depending on the method, but its effect varies. If you do this, it is best to discard the soaking water before cooking;
- Rinse the rice before cooking : This may be part of the routine, but rinsing alone seems to have a limited effect on arsenic in cooked rice. It therefore does not replace cooking in a lot of water;
- Cook rice like pasta : use a large excess of water rather than cooking by absorption, especially if rice comes up very often in your meals;
- Drain after cooking : this is essential, since the principle is precisely to evacuate the water into which part of the arsenic has passed;
- Maintain a varied diet : alternating starchy foods and cereals avoids always depending on the same food.
The expert also advises not to favor absorption cooking when the objective is to reduce arsenic. This recommendation is consistent in principle: with this method, all the water is absorbed, therefore less arsenic is evacuated. To be nuanced, however: cooking in a large volume of water can also lead to a loss of certain nutrients, particularly in enriched rice. It is therefore especially interesting for people who eat rice very frequently.
Eat better without frustration, not by eliminating everything
Optimizing your plate is not about turning every food into a problem. Rice remains a common, practical and appreciated food. The correct approach is to choose simple actions that can be applied on a daily basiswithout feeling guilty or unnecessarily complicating meals.
If you are wondering can you eat rice every day, the answer depends mainly on the frequency, quantities, the rest of the diet and the alternatives available. Alternating with other starchy foods allows you to maintain pleasure, vary intake and limit repeated exposure to the same potential contaminant.
In practice, the priority reflex is therefore clear: if you eat rice often, cook it in plenty of water then drain it. Soaking and rinsing can complement this habit, but it should not be presented as a guarantee. And to place this food in the overall balance of meals, you can also consult the nutritional values of rice.