Nutrition Made Simple! | How to reduce Arsenic in rice @NutritionMadeSimple | Uploaded November 2020 | Updated October 2024, 2 hours ago.
A method to reduce arsenic in rice. Rice accumulates arsenic during cultivation. A new study reports a cooking method cutting arsenic in rice by 2-4x.
A common concern with rice is the arsenic content. Arsenic occurs naturally in soil and water but gets concentrated 10X in rice.
Is there a way to reduce arsenic, to get rid of arsenic from rice?
Washing/soaking reduces arsenic but only in white rice, and it also removes nutrients. Cooking rice in an excess of water and discarding eliminates arsenic and also nutrients. Boiling in less water and letting the rice absorb it keeps nutrients but also keeps the arsenic.
Parboiling: cook rice in excess water for 5min, discard, add fresh water, cook until water is absorbed. Arsenic in rice reduced 2-4x.
White rice has less arsenic to begin with. Milling removes the bran, which contains most of the arsenic.
Parboiling removes the most arsenic and preserves nutrition. Reduction in arsenic with this method meant the amount of rice considered safe to eat was increased by ~4x for white rice and ~2x for brown rice
due to the arsenic, recommended daily limit for safety is less than a cup of cooked rice (80-140g) for adults and a couple tablespoons (10-40g) for children (daily average)
with parboiling: safe daily limit = 1-2 cups (180-500g) for adults, (~1 cup for brown, 2 for white rice); ~1/4cup to ½ cup (20-150g) for children, depending on age.
some types of rice have less arsenic than others. basmati rice from California, India or pakistan has less; rice from Arkansas, Louisiana or TX has the most. rice-based foods like rice cereal or rice milks also contain arsenic.
FDA set a limit for arsenic in commercial baby foods.
Arsenic from rice is a concern but keep things in perspective. Instead of stressing out over exact amounts of rice, a simple plan is to have rice sometimes but not lean on it as a daily staple
Connect with me:
Facebook: facebook.com/DrGilCarvalho
Twitter: twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia
References:
sciencedirect.com/science/article/pii/S0048969720368728b
sciencetimes.com/articles/28014/20201103/new-study-reveals-best-way-cooking-rice-remove-arsenic.htm
consumerreports.org/cro/magazine/2015/01/how-much-arsenic-is-in-your-rice/index.htm
consumerreports.org/arsenic-in-food/fda-sets-limits-for-arsenic-in-baby-rice-cereal
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
A method to reduce arsenic in rice. Rice accumulates arsenic during cultivation. A new study reports a cooking method cutting arsenic in rice by 2-4x.
A common concern with rice is the arsenic content. Arsenic occurs naturally in soil and water but gets concentrated 10X in rice.
Is there a way to reduce arsenic, to get rid of arsenic from rice?
Washing/soaking reduces arsenic but only in white rice, and it also removes nutrients. Cooking rice in an excess of water and discarding eliminates arsenic and also nutrients. Boiling in less water and letting the rice absorb it keeps nutrients but also keeps the arsenic.
Parboiling: cook rice in excess water for 5min, discard, add fresh water, cook until water is absorbed. Arsenic in rice reduced 2-4x.
White rice has less arsenic to begin with. Milling removes the bran, which contains most of the arsenic.
Parboiling removes the most arsenic and preserves nutrition. Reduction in arsenic with this method meant the amount of rice considered safe to eat was increased by ~4x for white rice and ~2x for brown rice
due to the arsenic, recommended daily limit for safety is less than a cup of cooked rice (80-140g) for adults and a couple tablespoons (10-40g) for children (daily average)
with parboiling: safe daily limit = 1-2 cups (180-500g) for adults, (~1 cup for brown, 2 for white rice); ~1/4cup to ½ cup (20-150g) for children, depending on age.
some types of rice have less arsenic than others. basmati rice from California, India or pakistan has less; rice from Arkansas, Louisiana or TX has the most. rice-based foods like rice cereal or rice milks also contain arsenic.
FDA set a limit for arsenic in commercial baby foods.
Arsenic from rice is a concern but keep things in perspective. Instead of stressing out over exact amounts of rice, a simple plan is to have rice sometimes but not lean on it as a daily staple
Connect with me:
Facebook: facebook.com/DrGilCarvalho
Twitter: twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia
References:
sciencedirect.com/science/article/pii/S0048969720368728b
sciencetimes.com/articles/28014/20201103/new-study-reveals-best-way-cooking-rice-remove-arsenic.htm
consumerreports.org/cro/magazine/2015/01/how-much-arsenic-is-in-your-rice/index.htm
consumerreports.org/arsenic-in-food/fda-sets-limits-for-arsenic-in-baby-rice-cereal
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
