I learned so much.
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| | Recently, I wrote to you about how white rice has been overly villainized as an "empty carb" and that I still loved to eat it because it's an inherent part of my — and many others' — culture. I watched as our inbox flooded with people saying they struggled with this notion too. It was comforting to hear that I wasn't the only person dealing with this stereotype about what we consider "healthy eating." | | But something many of you flagged was the harmful effects of arsenic present in rice. Truthfully, this had never crossed my mind, so I appreciate you sharing your concerns. Is that something I should have at the top of my mind? Registered dietitian Niesje Buaas dives into this topic for us below. | | First, some fun reads to take a look at: | | | | Talk soon!
Kenny Thapoung
Managing Newsletter Editor, Healthline |  | | Written by Kenny Thapoung
December 21, 2023 • 3 min read | | | |  | | | Q: | How concerned should you be about arsenic in rice? | | | A: | It depends.
It's true that rice contains more arsenic than other plants because of how it's grown. One study showed people who ate 2 or more servings of rice in a day had 70% more arsenic in their urine than those who didn't.
Of course, rice is a staple in food cultures across the world. So if you eat a lot of rice, you could cut down your risk of exposure by following these tips:
- Buy basmati or jasmine rice grown in California, North India, Nepal, and North Pakistan. These places have less arsenic in the soil and water.
- Opt for white rice over brown rice. Brown rice has higher levels of arsenic because it still contains the outer shell of the grain.
- Diversify your diet with many types of grains.
- Rinse rice before cooking it.
- Cook rice more like pasta, using 4–10 cups of water per cup of rice. This could cut down on arsenic by 40–60%.
Arsenic exposure is no joke. It has been linked to health problems, including cancers, cardiovascular disease, and diabetes. And pregnant people, infants, young children, and older adults are especially at risk for the health effects of arsenic exposure.
While the Food and Drug Administration has not given official recommendations for how much rice is safe to eat, you might want to try eating a varied diet or limiting the amount of rice you consume. | | | | | Niesje Buaas, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | Some like it hot (and cold) | | | | | | |  | | Zojirushi Rice Cooker | | I'm extremely jealous of all of my friends who've told me to get this rice cooker. Not only is it apparently excellent at making my favorite grain, but I can also use it to steam vegetables and cheesecake(?!). Plus, I've heard it plays an adorable jingle when the food is ready. If anyone would like to get me a birthday present, I'd happily accept this as a gift. | | | | Every product we recommend has gone through Healthline's vetting process. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline is owned by RVO Health. | | | | | | | | | | | | What we're digesting | | 🤢 Unsure if you saw this ... Learn why the Centers for Disease Control and Prevention is warning against eating precut cantaloupe. | | 🍽️ Foods to eat — and avoid — for menopause symptoms. Keep an eye out for these! | | 🍎 The best body fat scales for 2024. Check out some of our top picks. | | 🦷 9 ways to get rid of a toothache at night. Don't forget to brush your teeth before bed. | | | I learned so much from Niesje because of you. Please keep your questions coming! | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | your thoughtful responses. | | | | |
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