Brown rice has been suggested as a healthy replacement for white rice for years. Since white rice is stripped of its nutrients during the refinement process, brown rice, with it's hull and bran still attached, is naturally the healthier choice. However, despite its many health benefits, the environmental factors involved in brown rice production pose a major health risk to those of us who consume it. Brown rice is inherently healthier than it's white counterpart. The refining process that white rice undergoes involves removal of the side hull and bran. It is stripped of iron, vitamins, magnesium, and zinc, along with the proteins, thamine, calcium, fiber, and potassium that the hull and bran contain. Most white rice is labeled "enriched," which means that manufacturers try to make up for the lost nutrients by adding synthetic vitamins. When it comes to health foods, who wants those?
Brown rice, with hull and bran intact, offers the following health benefits:
- It is rich in selenium, which reduces the risk for heart disease, arthritis, and certain cancers.
- It is high in manganese, which benefits the nervous and reproductive systems.
- It contains naturally occurring oils that help regulate cholesterol.
- It is a natural source of antioxidants.
- It is high in fiber, which can help reduce the risk of colon cancer and regulate the digestive system.
- It helps to stabilize blood sugar, making it a great choice for diabetics.
- It can prevent the overgrowth of candida organisms, combating candida yeast infections and boosting the functionality of the digestive system.
- It promotes weight loss by aiding in bowel regularity.
- It is a whole grain, which can reduce the buildup of arterial plaque and minimize the risk of heart disease.
With all of those benefits, what could possibly go wrong?
Brown rice is one of the leading sources of inorganic arsenic, making long-term frequent consumption a huge health risk.
Arsenic is one of the world's most toxic trace elements. While it is naturally present in nature, levels have increased due to a rise in pollution.
There are two kinds of arsenic: organic and inorganic. Organic arsenic is mainly found in plant and animal tissues, while inorganic arsenic is found in rocks, soil, and water. Inorganic arsenic is more toxic, and is being accumulated at alarming rates as a result of environmental changes. High levels of arsenic have been found in contaminated drinking water (often in South America and Asia), seafood (the organic kind), and rice (the inorganic kind).
The main source of arsenic pollution include use of pesticides, herbicides, wood preservatives, fertilizers, mining, coal burning, and smelting. These chemicals produce arsenic which drains into water, which is often used for crop irrigation.
Paddy rice is especially susceptible to arsenic contamination. It is grown in fields in Asia that contain large quantities of irrigation water; the arsenic accumulates in the soil of the paddy fields, and the rice absorbs the toxin from both the water and the soil. This double dose of toxicity differs from many other food crops, which are not exposed to arsenic from multiple sources.
It's easy to see how rice can absorb the arsenic, and since the outer protective hull, which holds the beneficial nutrients, is not removed from brown rice, that arsenic is easily transferred to your body.
Long-term consumption of high levels of arsenic can cause serious health problems, and even death. Risks include:
- Cancer
- Vascular Disease
- Hypertension
- Type 2 Diabetes
- Heart Disease
- Brain Function Defects
- Impaired Concentration, Learning & Memory
- Reduced Intelligence
- Social Incompetence
Keep in mind that babies are often fed rice cereals from about 4 to 6 months old at the urging of pediatricians and nutritionists. However, traditional cultures did not feed their infants these dried grain cereals; if they were given grains they were first soaked. Infants do not have the ability to create amylase, an enzyme responsible for splitting starches. They are literally unable to digest grains until they are approximately 13 to 19 months old. The undigested grains can severely damage your baby's intestinal lining, negatively affect their digestive bacteria, and lead to increased food allergies. Limit grains and discuss alternatives with your baby's pediatrician. At 6 months of age or later, introducing babies to bananas, yogurt, and other solid foods is far more beneficial than feeding them Cheerios, whole grain oatmeal, and other starchy foods.
So why isn't anyone talking about the brown rice debacle?
American diets aren't largely rice-based. Additionally, it's nearly impossible to determine whether the brown rice that ends up on your plate has particularly high rates of arsenic. Ultimately, information regarding whether your rice has been exposed to high levels of arsenic isn't readily available. Manufacturers are not required to label their food products as having been exposed to high levels of arsenic, primarily because it is not easily detectable.
Now that you are aware of the inorganic arsenic affecting the rice you eat, you can take steps to reduce the arsenic content of your rice:
- Wash and cook the rice you eat with clean water. This removes 10-28% of arsenic.
- If you eat a substantial amount of rice, stick to white rice instead of brown rice.
- While it's not likely that you're going to see the packaging details of the rice you eat in restaurants or even from the supermarket, rice that is grown during the dry season likely has higher arsenic levels due to the use of contaminated water. Look for rice that was not grown during the dry season (October through May).
- Choose rice from the Himalayan region: North India, Pakistan, and Nepal. Also, choose aromatic rice instead of plain brown rice. Basmati and jasmine rice are wonderful, safer alternatives.
- Avoid diets that require your reliance on one type of food. Diversify your food intake.
Share this information with your friends and family to ensure that they are aware of the hidden risk of eating brown rice, and keep investigating the foods you eat to stay healthy and informed!
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