The Spanish Organization of Consumers and Users (OCU) is calling for a rethink on how to cook rice, remembering that this cereal is one of the foods that most contributes to exposure to inorganic arsenic in the diet. The European Food Safety Authority has again confirmed that dietary exposure to this contaminant is a long-term health concern, making it even more important to reduce what is possible indoors.
The alert gained strength by touching on a very common habit: cooking rice without washing it and letting it absorb all the water. The OCU highlights that there are simple ways to reduce the amount of arsenic that can remain in finished rice, without drama or complicating the recipe.
In addition to “how you cook”, “how much you eat” comes into play here. The OCU reinforces that the risk increases when rice (and rice products) become the basis of the diet, and that children and babies, due to their lower weight, can approach reference values more quickly.
Why is rice at the center of the warning
Inorganic arsenic is a widespread contaminant in the environment and can appear in food for natural reasons and also associated with human activity, such as industrial and agricultural practices. In the case of rice, the problem is known: it tends to accumulate more arsenic than other cereals under certain conditions.
The EFSA assessment points to food as the main route of exposure in Europe, with emphasis on rice and rice-based products, as well as grains and cereal products. The concern is mainly about long-term effects, including risks associated with some types of cancer.
In an analysis work cited by the OCU, 136 foods were evaluated (rice of various types and derivatives), and the results indicated a greater presence in brown rice and in products such as rice cakes/crackers, although without the intention of “pointing out brands”, as the levels vary with the origin and other factors.
The “mistake” that the OCU wants to avoid
The practical point of the warning is this: cooking rice without washing it and without discarding water may be a bad idea if the goal is to reduce contaminants. The OCU recommends washing, draining and, if possible, reinforcing the reduction with lots of cooking in water, eliminating the excess.
In simple terms, it means cooking the rice more “in the dough”: plenty of water, cook, drain at the end. According to the OCU, some of the arsenic can end up in the water, and by disposing of that water you are cutting a slice of the problem.
For those who want to keep the rice loose and with a better texture, washing also helps to remove some of the starch from the surface, and, in this case, it also has the “bonus” of reducing what can go on the dish in terms of contaminants.
Who should pay more attention
This draws attention to children and babies: because they are lighter, the daily allowance is shorter and a diet heavily focused on rice and derivatives can become more sensitive. The warning is even more relevant when specific rice-based products, such as baby food and snacks, enter the routine.
In the case of instant rice baby food, the OCU says it found references in which two daily portions could exceed reference values for a baby, reinforcing that it is not a question of “prohibiting”, but of varying and not always insisting on the same.
The most repeated recommendation is the oldest — and continues to be the most effective: a varied diet. Alternating rice with pasta, potatoes, legumes and other cereals helps reduce accumulated exposure and prevents a single food from “pulling” the total up.
What can you do now, without changing everything
If you cook rice several times a week, the simplest change is this: wash it well, let it drain and, when it makes sense for the dish, cook it with plenty of water and drain it at the end. And, if you usually buy mostly whole grain or a lot of rice snacks, think about switching it up more.
The warning is not to panic about rice, it is to cook smarter and prevent a repeated habit (rice almost every day, always in the same way) from increasing exposure to a contaminant that, according to EFSA, continues to justify concern when we look at the long term.
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