High Levels of Arsenic Discovered in US Rice

• Heavy metal content varied dramatically by grain type — On average, rice contained three times more total heavy metals than the other grains tested. Arsenic was the most abundant contaminant in rice, averaging 84.8 parts per billion (ppb), while alternative grains averaged just 3.1 ppb — 28 times less. While cadmium levels were slightly higher in some substitutes, the overall toxic burden from non-rice grains was far lower.

• A few simple actions cut arsenic exposure by 69% — HBBF identified three strategies that, when used together, reduced heavy metal intake from rice significantly. These included cooking rice in extra water and draining it like pasta, choosing lower-contamination rice varieties and rotating in grain alternatives like barley, farro, or quinoa. This empowers you to take control without needing to eliminate rice completely.

• Cooking methods matter more than most people realize — Boiling rice in six to 10 parts water per one part rice, then draining it before serving, removed up to 60% of arsenic content. Soaking rice overnight beforehand further increased removal. This cooking method is both cost-free and highly effective, especially for families who cannot afford imported or specialty rice varieties. HBBF made it clear that rinsing rice alone is ineffective.

• Safer rice types aren’t always easy to afford — The report highlighted that California-grown white rice, Indian basmati, and Thai jasmine consistently tested lowest in heavy metal content. In contrast, Arborio rice from Italy and U.S.-grown white rice labeled simply as “USA” carried significantly higher contamination levels.

However, the lower-risk rice types are more expensive, averaging five times the cost per serving compared to standard rice. This puts lower-risk options out of reach for many families.

• Homemade doesn’t always mean healthy — Many parents make their own rice cereal assuming it’s safer than store-bought baby food. But HBBF found that rice used in homemade meals often exceeds the FDA’s infant safety limit for arsenic, meaning it would be considered unsafe if sold in stores. This is especially true when using brown rice or rice grown in southeastern U.S. regions.

• The FDA has set limits but only for one product category — Currently, the FDA has an action level of 100 ppb of inorganic arsenic for infant rice cereal. Yet this standard doesn’t apply to the rice served to the rest of the family, even though it’s consumed just as often by young children and pregnant individuals. Without regulation for regular rice, consumers have no guaranteed protection.

• Families need transparent labeling and enforceable safety standards — The HBBF report calls for three actions: enforceable federal limits for arsenic and cadmium in all rice, a certification label for rice that meets infant safety standards and mandatory testing with results shared publicly. These steps would not only help you make informed decisions — they would also push companies to improve their sourcing and processing methods.

• Children, infants and pregnant women face the greatest risk — According to HBBF’s analysis, rice is one of the top sources of arsenic exposure for children under 2, making up 7.5% of total intake in the general population. Arsenic and cadmium both cross the placenta, meaning exposure starts during pregnancy. These metals are linked to reduced IQ, neurodevelopmental damage and increased lifetime risk for cancers and kidney disease.

• Other toxic metals were found as well — Cadmium appeared in all but one of the 145 samples. Lead and mercury also showed up, though at lower levels. While these weren’t as high as the arsenic values, their presence in food consumed daily raises serious concerns for cumulative toxicity and long-term health effects.

• Asian American, Latino and Hispanic infants carry the highest toxic load — Children under age 2 in these communities consume more rice per day than other groups, resulting in far greater arsenic intake. Rice accounts for up to 30% of arsenic exposure in Asian American infants — four times more than the general population.

• Pregnancy is a key window for harm — The brain is especially vulnerable during this period, and even low-level, chronic exposure to these metals has been associated with developmental delays, learning difficulties and lower IQ scores. According to the article, “early-life exposure to these contaminants is especially dangerous during pregnancy and infancy, when the brain is most vulnerable.”⁶

• Cadmium exposure is also widespread and just as dangerous — Cadmium was found in all but one of the 145 rice samples tested, and while it wasn’t always as concentrated as arsenic, the long-term effects are serious. The article linked cadmium to kidney and bone damage, and emphasized that it, too, is a known carcinogen. This makes the combined exposure from arsenic and cadmium even more hazardous over time.

• Labels often hide where rice is grown — Most rice products don’t clearly state where the rice was cultivated — yet this is the most important factor in determining risk. This means if you’re buying based on brand alone, you’re flying blind — and could be choosing one of the worst options without even knowing it.

1. Choose white rice over brown, and go for lower-risk varieties — White basmati rice from India, Thai jasmine rice and California-grown white rice are consistently lower in both arsenic and cadmium. Brown rice retains its outer layers, which are high in heavy metals and contains linoleic acid (LA). LA impairs mitochondria, makes inflammation worse and slows down your energy production. White rice strips these out and gives you a clean, starchy fuel without the added baggage.

2. Cook it like this to reduce the toxic load — Soak white rice for at least 30 minutes before cooking, then boil it in a large amount of water — 6 to 10 cups per 1 cup of rice — and drain it like pasta. This simple method removes up to 60% of the arsenic. Rinsing alone won’t cut it. The key is flushing the water, and the toxins, away before you eat it.

3. Avoid parboiled, instant and prepackaged rice products — These processed options are convenient, but they come with a tradeoff: more contamination and fewer nutrients. High-heat processing increases levels of inorganic arsenic, and plastic packaging often adds chemical residues. Stick with whole, unprocessed rice and cook it yourself to stay in control of what you’re putting on your plate.

4. Pair white rice with nutrient-dense sides — White rice doesn’t have to be the main event — what you serve with it makes all the difference. Combine it with protein, healthy fats, and vegetables to keep your blood sugar steady and your meals balanced. This is how rice has been used for centuries in traditional cultures.

5. For infants and toddlers, ditch brown rice-based baby food — If you’re feeding little ones, avoid rice cereal or porridge from brown rice, even if it’s homemade. Absolutely nothing compares to breast milk in terms of nutrition for infants, so if you are a new mother and still lactating, breastfeeding is the best choice for both you and your child. However, I understand that not all moms can breastfeed.

In this case, I recommend making your own infant formula using this recipe based on nutrient-rich animal foods like raw grass fed cow’s milk, organic raw cream, and grass fed beef gelatin. For children who are unable to tolerate milk proteins, I recommend trying this hypoallergenic meat-based formula instead.