Should You Be Eating Brown Rice? Experts Warn About Arsenic Exposure

‎A new study from Michigan State University confirms that brown rice, widely considered a healthier grain option, contains higher levels of arsenic than white rice—adding to a growing body of scientific evidence that raises health questions about its regular consumption.

‎

‎Brown rice has more nutrients—and more arsenic. A new study confirms higher arsenic levels in brown rice vs white, raising questions about long-term risks. Learn how to reduce exposure without ditching rice altogether.

‎Getty Images

‎

‎Researchers have been tracking arsenic levels in rice for decades. Earlier reports, including a 2008 study focused on rice grown in Southern U.S. states and a 2014 analysis by Consumer Reports, flagged brown rice as a consistent source of elevated arsenic. The difference lies in its anatomy: brown rice retains the bran and germ layers, where arsenic accumulates most readily, whereas white rice has these layers removed.

‎

‎New findings published in Risk Analysis reaffirm this concern, but researchers emphasize that both types of rice can contain arsenic. The distinction lies in concentration—brown rice simply holds more of the toxin.

‎

‎Arsenic is a naturally occurring element, but industrial pollution and agricultural practices have contributed to its higher presence in soil and groundwater. The way rice is cultivated—submerged in water—makes it especially susceptible to arsenic absorption. According to Ohio State University, this method facilitates uptake at rates significantly higher than other grains. Tasha Stoiber, a senior scientist at the Environmental Working Group, notes that arsenic contamination affects not only rice but also foods made from rice flour, bran, and even rice-based sweeteners.

‎

‎Despite long-standing awareness of the issue, regulatory progress has been sluggish. The U.S. Food and Drug Administration has issued non-binding guidelines for arsenic in some products, such as apple juice, but has not enforced maximum limits for most rice-based foods. This regulatory gap leaves consumers vulnerable to continued exposure.

‎

‎There are solutions under consideration. Changing the way rice is grown—from flooded paddies to drier fields—could help reduce arsenic uptake. Breeding rice varieties that absorb less arsenic from soil and water is another path researchers are actively exploring.

‎

‎Though the study indicates a higher arsenic risk in brown rice, experts stress that moderate consumption is unlikely to pose a health threat to most adults. Felicia Wu, lead author of the MSU study, clarified that toxic effects would typically require excessive, daily intake over many years.

‎

‎Young children may be at greater risk, however, due to their higher food consumption relative to body weight. This makes them more vulnerable to contaminants, including arsenic. Health agencies such as the World Health Organization caution that long-term exposure may lead to skin lesions, pigmentation changes, and increased risks of bladder and lung cancers. Arsenic and its compounds have been officially classified as carcinogenic by the International Agency for Research on Cancer.

‎

‎Balancing the nutritional benefits of brown rice—such as its fiber and mineral content—with potential arsenic exposure remains a challenge for health-conscious consumers. Diversifying grain intake, rinsing rice thoroughly before cooking, and using excess water during preparation (then draining it) are practical ways to reduce arsenic intake.