- Growing concern over arsenic in the food supply, including foods such as rice, is valid.
- High arsenic levels are linked to cancer, developmental delays in babies, diabetes, and heart disease.
- You don’t have to avoid foods like rice altogether. Experts offer tips on how to reduce your exposure.
In May 2025, the “What’s in your family’s rice?” report was published by the organization Healthy Babies Bright Futures. This report evaluated heavy metal exposures found in rice and raised concern over the high levels of arsenic found in over 145 samples of rice purchased throughout the United States. While heavy metals, like arsenic, lead, cadmium and mercury, are inherently present in the environment and foods we eat to some degree, this report shed light on the increasingly high levels of arsenic found in rice, and the health concerns it poses. With rice being the No. 1 solid food globally, this raises a red flag for human health—especially among children, who are at greater risk.
Malina Malkani, M.S., RDN, CDN, explains, “Arsenic is considered particularly insidious from a public health perspective because in many countries, it is naturally present in the groundwater at high levels, which causes exposure not only through drinking water, but also through crops that are irrigated with contaminated water.” The issue Malkani brings up is not that one consumes small amounts of arsenic through foods, but rather that repeated exposure over time (especially from a young age) can increase one’s risk of developing cancer, diabetes, cardiovascular disease, early mortality and even developmental delays in children.,
Rice is a cultural staple in many diets around the globe, which begs the question—should you worry about the arsenic levels it contains? While the evidence is becoming increasingly clear, the answer isn’t so black and white. Here’s what you need to know as you decide what works best for you and your family.
What Is Arsenic and Where Is It Found?
Arsenic is a naturally occurring element present in the environment, including air, water and soil. It comes in two forms: organic and inorganic. The difference lies in their chemical structure. The latter, commonly found in contaminated water used for drinking and irrigation, is associated with adverse health effects.
Crops that have been grown in contaminated soil or irrigated with contaminated water, and meats from some animals that feed off these crops or water sources, have been found to contain inorganic arsenic as well. On the other hand, seafood and fish are common sources of organic arsenic, the less harmful form.,
How Does It Get into Our Food?
While contaminated water is an avenue of exposure, that’s not the only way inorganic arsenic can affect our food supply. Sharon Palmer, M.S.F.S., RDN, points out that in some areas of soil, such as the Southeastern United States, where rice is grown, there is more arsenic due to the history of cotton production that required the use of arsenic-based pesticides. “Rice can have more arsenic than other foods because rice production requires flooding the fields, thus increasing the likelihood of arsenic being taken up by the roots into the plant and grain,” says Palmer.
This isn’t an anomaly to the United States, though; other regions globally, including Argentina, Chile and areas of South and Southeast Asia, have arsenic in their soil too., Unfortunately, wherever contaminated water and soil exist, so do heavy metal compounds, like arsenic.
The Health Risks of Arsenic
Increased Risk of Some Cancers
Cancer is the second leading cause of death in the United States. While genetics plays a role in the onset of many forms of cancer, environmental effects do as well, including arsenic exposure. In fact, research shows that repeated exposure to arsenic and accumulation in the body has led to and increased risk of tumors in the bladder, lungs, kidneys and liver. Once consumed, scientists have found that 70% to 90% of inorganic arsenic is absorbed in the gut and distributed to organs.
Increased Risk of Cardiovascular Disease and Diabetes
When high levels of arsenic are consumed, it can accumulate in organs throughout the body, disrupting healthy physiological processes, including blood sugar balance and blood pressure control. Researchers have found increased rates of arsenic-induced diabetes related to both pancreatic beta-cell dysfunction and death, impaired insulin secretion, insulin resistance and blood sugar imbalances.
It’s believed arsenic-induced hypertension is due to an increase of oxidative stress and other mechanisms that disrupt signaling of nitric oxide (which regulates blood pressure). While diet and lifestyle interventions have been suggested, more research is needed on the complexities of the systems involved and targeted approaches to mitigate the effects of these arsenic-induced diseases.
Increased Risk of Developmental Delays in Babies
During the first 1,000 days of life (starting with pregnancy to their second birthday), babies’ brains are constantly evolving, growing and developing at a rapid speed. This is why emphasis is placed on nutrient density during the child’s early years to supply necessary vitamins, minerals and nutrients to support optimum development.
Unfortunately, when babies are exposed to arsenic in utero through the mother’s food choices or after birth from the food supply, negative health effects have been shown. Researchers identified negative impacts on cognitive development from arsenic exposure in babies and a greater risk for developing other conditions later in adulthood., The key is accumulation, chronic exposure and how this affects molecular changes long-term, potentially setting the stage for disease-prone alterations in the future.
Why the Growing Concern?
The concern over arsenic—and the detrimental health effects that come with chronic exposure—isn’t new. However, it has received growing attention due to increased awareness of contaminants in foods through reports like the 2025 Healthy Babies Bright Futures and a recent Lancet Planetary Health feature.,
“I think the growing concern is because we are now measuring environmental contaminants in foods. This data wasn’t readily available before. There is more emphasis on understanding the impacts of environmental contaminants, such as arsenic, mercury, cadmium, PFAS and microplastics now,” Palmer says.
These reports have raised awareness of the importance of education surrounding limiting arsenic exposure to mitigate the effects it can have on health long-term. Plus, it’s opened up dialogue on how climate change may be affecting contaminant levels in the soil, like arsenic. In fact, research found increased carbon dioxide and temperatures resulted in higher levels of inorganic arsenic in rice—demonstrating the profound impact soil biogeochemistry has on contaminant levels. More research is certainly welcomed in this area as the climate change discussion continues to evolve.
Should I Avoid Rice?
Maybe–maybe not. This isn’t a yes or no answer. While arsenic is found in both white and brown rice (with brown rice containing more than its white counterpart), that doesn’t mean rice is off-limits—especially if it’s a cultural staple for your diet. Malkani says, “As with most aspects of nutrition, variety and moderation are key when it comes to reducing arsenic exposure. There is no need to eliminate rice altogether from your diet, but it’s wise to prepare rice mindfully, consume it moderately and consider diversifying grains by incorporating others, like quinoa, barley and millet.”
On the other hand, if you’re pregnant or planning to become pregnant, it’s important to be extra cautious of your dietary choices and the long-term health effects they can have on your baby. With this in mind, it may be worth choosing other grains during this period of time due to the higher levels of arsenic found in rice. Similarly, if you have a health condition, such as cancer, diabetes or cardiovascular disease, it may be wise to choose other grains that contain fewer heavy metals to prevent the accumulation of these in your body when it’s already trying to fight off chronic inflammation.
What Levels of Inorganic Arsenic Are Allowed?
There are “allowed” levels of arsenic in our food and water supply, in the U.S. These standards and regulations have been put in place by government authorities to help ensure consumer safety. With this in mind, it’s the dose and accumulation, so consider the varying amounts of arsenic you may be consuming from total cumulative sources—and check out our tips below to reduce exposure.,
- Drinking water: 10 parts per billion (overseen by the Environmental Protection Agency)
- Baby food: 100 parts per billion in rice cereal (overseen by the Food and Drug Administration)
Based on the 2025 report, more than 1 in 4 samples tested exceeded the level allowed for infant rice cereal.
Ways to Lower Risk
Some arsenic in your food is inevitable; however, there are things you can do to reduce exposure and lower your risk, note Malkani and Palmer. Consider these tips to help you make the best choices for you.
- Cook rice like you would pasta. Cooking rice in a larger amount of water (6 to 10 parts water to 1 part rice), then draining the excess, significantly reduces arsenic levels by 40% to 60%.
- Choose lower-arsenic rice varieties. This list includes California-grown rice, Thai jasmine or Indian basmati. These varieties can be more expensive, so if it’s outside of your budget, consider other whole grains, like quinoa, that are cost-effective.
- Get your drinking water tested. Higher levels of arsenic in water can lead to a greater accumulation in your body over time. Finding out the levels in your own home water system can be a great step in the right direction to understanding your daily intake of arsenic.
- Diversify your diet. Whole grains come in a variety of forms, and while others may also contain some heavy metals, they’re in much lower quantities. Think beyond rice and try a new grain in your weekly routine.
- Eat more plants. Fruits, vegetables and even whole grains provide fiber and phytonutrients—a dynamic duo that can help lower inflammation while helping to reduce the level of arsenic buildup in the body.
Our Expert Take
Growing concern over arsenic in the food supply, including in foods such as rice, is valid. High levels of arsenic in the body have been linked to cancer, developmental delays in babies and chronic diseases, like diabetes and cardiovascular disease. But that doesn’t mean you have to avoid culturally relevant foods, like rice, if you enjoy them. Instead, nutrition experts urge consumers to think smart and use this knowledge to their advantage.
Malkani encourages patients to focus on preparation methods when it comes to white rice, utilizing a high volume of water to cook rice as a means to significantly reduce arsenic levels. Similarly, both Malkani and Palmer promote variety, with Palmer sharing, “Diversifying your diet with a variety of foods can help reduce your exposure. Try other whole grain kernels like quinoa, sorghum or farro to help vary your diet.” Plus, adding more high-fiber, phytonutrient-dense options, like fruits and vegetables, can help reduce arsenic buildup in the body.
