Nutrition

How A lot Arsenic in Rice is Too A lot?

What strategies are there to reduce arsenic exposure in rice?

Who are exposed Most of the arsenic in rice are those who are exposed to the most rice, such as people who eat plant-based, gluten-free, or dairy-free foods. So populations at risk are not just infants and pregnant women, but also those who are prone to them eat more rice. What a “terrible irony for the health conscious” who try avoid Dairy products and eat lots of whole foods and brown rice – so much so that they may not only theoretically have a theoretically increased lifelong cancer risk, but actually Suffer Arsenic poisoning. For example, a 39-year-old woman had celiac disease, so she had to avoid wheat, barley and rye, but turned to rice so much that she experienced sky-high arsenic levels and some typical symptoms including “diarrhea, headache, insomnia, loss of appetite, more abnormal Taste and impairment of short-term memory and concentration. “As I discuss in my video How much arsenic in rice is too muchAs doctors, we should look out for signs of arsenic exposure in people who eat a lot of rice every day.

As you can see in mine at 1:08 Video, in his 2012 Arsenic-in-Rice Exposé, Consumer Reports recommended Adults don’t eat more than an average of two servings of rice per week or three servings of rice cereals or rice noodles per week. In his later analysis, however saw like “Rice grains and rice noodles can contain much more inorganic arsenic – a carcinogen – than [its] The data for 2012 showed this, ”said Consumer Reports dropped Recommendations range from three servings a week to a maximum of two, and only if you are not getting arsenic from other rice sources. As you can see in mine at 1:29 Video, Consumer reports came With a points system, people can add up all of their rice products for the week to ensure they stay below seven points on average per week. For example, if your only source of rice is just rice, no more than one or two servings are recommended for the entire week. However, I recommend 21 servings of whole grains per week in my dozen daily. What to do? Learn about sorghum, quinoa, buckwheat, millet, oatmeal, barley or one of the dozen other non-rice whole grain products. They tend to have negligible amounts of toxic arsenic.

rice accumulated ten times more arsenic than other grains, which explains why arsenic levels in urine samples from those who eat rice are consistently higher than those who don’t eat rice, as you can see in mine at 2:18 Video. The FDA recently checked A few dozen samples of quinoa and most had arsenic levels below detection or just trace amounts, including the red quinoas which are my family’s favorite which I was delighted to have. However, there were still some that were about half the height of rice. Overall, however, quinoa was ten times less toxic than rice on average. So instead of two servings a week, you could have 20 as recommended by Consumer Reports. You can see the table of the quinoa samples and their arsenic levels at 2:20 am in mine Video.

In order to, diversify Diet is the number one strategy for reducing arsenic exposure in rice. We can also consider alternatives to rice, especially for infants, and minimize our exposure by cooking rice like pasta with plenty of extra water. We found that a water to rice ratio of 10: 1 seemed best, although the data suggests that rinsing doesn’t seem to do much. We can also avoid processed foods that are sweetened with brown rice syrup. Is there anything else we can do at the dinner table while we wait for federal agencies to set some legal limits?

What if u eat many fiber foods with your rice? Could that help bind some of the arsenic? Apparently not. In one study, the presence of fat appeared to have an effect, but in the wrong direction: fat increased estimates of arsenic absorption, likely due to the extra bile we release when we eat fatty foods.

We know that tannic acid can be found in coffee and especially in tea to reduce Iron intake, which is why I recommend not drinking tea with meals, but maybe also to decrease Arsenic intake? Yes, maybe by 40 percent or more, so the researchers suggested that tannic acid might help, but they used mega-doses – 17 cups of tea or 34 cups of coffee – so it’s not really practical.

What are the experts doing propose? Well, the arsenic levels in rice from certain regions like California and parts of India are lower. So why not mix it with a little higher arsenic rice to balance things out for everyone?

What?!

Another shaky idea for thinking outside of the rice box involves an alga discovered in the hot springs of Yellowstone National Park with an enzyme that can volatilize arsenic into a gas. Aha! Researcher genetic developed this gene into a rice plant and was able to extract a little arsenic gas from it, but the rice industry is hesitant. “Posed with a choice between [genetically engineered] Rice and rice with arsenic in it can be consumed by consumers decide You just won’t eat rice. “

This is the corresponding article for the 11th in a 13 video series on arsenic in the food supply. If you missed any of the first ten videos, check it out here:

You might also be interested in Benefits of turmeric for arsenic exposure.

Only two main questions remain: should we moderate or minimize white rice intake? And are there any unique brown rice benefits that would justify keeping it on despite the arsenic in our diet? I describe these topics in the last two videos: Is white rice a food with a yellow or red light? and Do the benefits of brown rice outweigh the disadvantages of arsenic?.

In health,

Michael Greger, MD

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