Let's learn how to cook rice: How to cook rice without harmful arsenic

Madhuri, a 32-year-old mother of two, who came to my clinic that morning, asked me with great curiosity and trepidation.

"Dr. Priya, I always cook rice for our family in a rice cooker. But recently I saw in a newspaper that rice may contain arsenic, a chemical that is harmful to the body. Is this true, doctor? Will this harm my young children? Is there no way for us to avoid this?" Madhuri asked.

I calmed Madhuri down and said, "Madhuri, the question you asked is very important. Nowadays, 95% of households cook rice in a rice cooker by measuring the water. This method of cooking without filtering the water increases the chances of arsenic in rice getting into our bodies. So today, let's talk about how arsenic gets into rice, how it harms our bodies, and how to remove arsenic from rice using the scientific methods used by our ancestors."

Where does arsenic come from in rice?

Arsenic is a chemical element that occurs naturally in very small amounts in soil, water, and air. However, arsenic is also found in significant amounts in pesticides and herbicides (weedicides) and chemical fertilizers commonly used in modern agriculture.

Since rice plants absorb more water than other plants during growth, arsenic dissolved in soil and water is easily absorbed and deposited in rice grains. Research has shown that rice is the main dietary source of arsenic entering the human body. Arsenic is mainly of two types:
1. Organic Arsenic: Relatively less toxic.
2. Inorganic Arsenic: This is the most toxic form of arsenic.

🚨 Red Flags of High Arsenic Poisoning That Require Immediate Medical Treatment

The following dangerous symptoms may occur due to excessive arsenic accumulation in the body (Arsenic Poisoning), and in such a case, immediate medical attention should be sought:

• Severe stomach cramps and persistent vomiting.
• Watery diarrhea with a strange odor, similar to the smell of garlic.
• Numbness/tingling in the hands and feet.
• Dark spots on the skin that are not obvious and muscles that are tight and painful.

Long-term damage to the body from arsenic

Long-term accumulation of inorganic arsenic in rice can cause serious illnesses:

1. Impact on young children:

Young children are very sensitive to arsenic because their metabolism is fast compared to their body size.

• Reduced IQ (intelligence quotient): The growth of brain cells may be disrupted, resulting in impaired learning and intellectual development in children.
• Weakened immunity: Increased tendency to get sick frequently.

2. Impact on adults:

• Cancer risk: Long-term exposure to arsenic increases the risk of skin cancer , lung cancer, and bladder cancer .
• Heart disease and diabetes: It damages the artery walls, increasing the risk of heart attacks, and impairs insulin function, leading to diabetes.

Scientific research on rice cooking methods

Scientists have conducted several tests on the amount of arsenic removed during cooking rice:

• Research by Andrea Raab and team: They showed that if we use the minimum water ratio that we usually use to cook rice in a rice cooker (such as 2.5 cups of water for 1 cup of rice), the arsenic in the rice is not removed at all, and it is added to the body with the rice.
• Research by M. Azizur Rahman and team: They found that by adding more water while cooking rice and then filtering the remaining water after the rice is cooked (Draining Method), more than 50% of the inorganic arsenic contained in the rice is removed along with the water.

The scientific wisdom of our ancestors

Our grandparents used to cook rice on the stove by adding more water to a large pot. After the rice was cooked, they used a strainer to strain out the excess bran water (rice porridge water).

Although they did not know the scientific reason for this at the time, modern chemistry research has confirmed that the best and healthiest way to remove arsenic from rice was the "porridge straining method" used by our ancestors.

5 steps to follow to cook rice safely

You can easily reduce the amount of arsenic in rice at home by following these steps:

1. Wash the rice thoroughly: Before cooking, rinse the rice thoroughly. Washing removes about 10% of the arsenic on the outside of the rice.
2. Soaking Rice: Soak rice in water for at least 4-8 hours or overnight before cooking. Then drain and rinse again.
3. Adding more water: Add 6 times the normal amount of water (6 cups of water for 1 cup of rice) and cook.
4. Drain off excess water: After the rice is cooked, drain off any excess water remaining in the rice cooker or pot and completely remove it.
5. Use clean water: If you live in areas where arsenic is abundant in water (e.g. Rajarata areas), use purified (Filter/RO Water) water instead of well water for washing and cooking rice.

Do's & Don'ts

Scientific sources (References)

• 📚 Drinks and cups for babies and young children - NHS
• 📚 Arsenic and Rice: Translating Research to Address Health Care Providers' Needs - PMC