Arsenic in Rice: What You Need to Know About Contamination and Safe Eating

When you eat arsenic in rice, a toxic heavy metal that naturally accumulates in rice plants grown in contaminated soil or water. It's not added—it seeps in from the ground, especially in places where groundwater is polluted or where rice is grown in flooded fields. This isn't just a global issue—it's a daily reality for millions in India, where rice is a staple and soil conditions vary wildly across states like West Bengal, Uttar Pradesh, and Punjab.

heavy metals in food, including arsenic, lead, and cadmium, enter the food chain through polluted water, industrial runoff, or even old pesticides. Rice contamination happens because rice absorbs arsenic far more easily than wheat or maize. The problem gets worse when rice is grown in flooded paddies, since waterlogged soil releases more arsenic into the roots. Even organic rice isn’t safe if grown in contaminated soil. And while some brands test for this, most don’t—especially local brands sold in small markets across India. safe rice consumption, means knowing which rice types carry less risk and how to prepare them properly. Basmati rice from the Himalayan foothills tends to have lower levels than regular white rice from the Gangetic plains. Brown rice holds more arsenic than white because the outer layers where toxins collect are kept. Rinsing rice before cooking helps a little, but the real fix is cooking it with extra water—like pasta—and draining it afterward. Studies show this can cut arsenic by up to 50%.

You don’t have to stop eating rice. But you should be smarter about it. Swap out some white rice for quinoa or millet occasionally. Buy rice from trusted sources that share test results. Avoid rice grown near industrial zones or coal-fired power plants. And if you’re feeding babies or pregnant women, limit rice cereal and rice milk—they’re common hidden sources of arsenic. The goal isn’t fear. It’s control. You can’t control the soil, but you can control what ends up on your plate.

Below, you’ll find real guides from gardeners and farmers in India who’ve dealt with contaminated soil, tested their own crops, and found ways to grow safer food—even in tricky conditions. Some focus on soil cleanup. Others share how to test water or pick better rice brands. None of them preach. They just show what works.