Most people think of brown rice as the healthier choice when compared to white rice. It has more fiber, vitamins, and nutrients because it’s less processed. If you’ve ever reached for brown rice at the grocery store or ordered it at a restaurant in hopes of eating better, you’re not alone.
But new research from Michigan State University suggests that the choice between brown and white rice may not be as clear-cut as many assume—especially when food safety is taken into account.
The study, published in the journal Risk Analysis, found that brown rice contains higher levels of arsenic, a toxic substance that can be harmful to health over time. While the arsenic levels found in brown rice are not dangerous for most adults, they may pose a health risk for young children under the age of five.
This is because children eat more food in relation to their body weight than adults do, making them more vulnerable to contaminants like arsenic.
Arsenic is naturally found in the earth’s crust and can end up in the food we eat. Among cereal grains, rice tends to absorb the most arsenic—up to 10 times more than other grains. That’s because rice is usually grown in flooded fields, and wet soil allows more arsenic to be taken up by the plant.
Although both white and brown rice contain arsenic, brown rice tends to have more because it still has its outer layer (bran), where arsenic is often concentrated.
To understand how much arsenic people are exposed to when they eat rice, the researchers looked at food consumption data from a national survey in the U.S. They compared how much rice people typically eat and measured how much arsenic they would be exposed to depending on whether they ate white or brown rice.
They found that, in general, people who eat brown rice are exposed to more arsenic than those who eat white rice. In U.S.-grown rice, about 33% of the arsenic in white rice is in its more toxic “inorganic” form, compared to 48% in brown rice.
For rice grown in other countries, those numbers go up to 53% for white rice and 65% for brown rice. Organic arsenic, which is less toxic and more easily removed from the body, is more common in seafood than in rice.
The study also highlighted certain groups that might be more at risk, including infants, toddlers, Asian immigrant families, and people experiencing food insecurity. For children as young as six months old, regular consumption of brown rice could potentially result in arsenic exposure levels that are concerning.
But this doesn’t mean you should avoid brown rice altogether. Brown rice still provides valuable nutrients, like fiber, protein, and vitamins, that support overall health. Lead researcher Felicia Wu explained that choosing brown rice over white rice leads to higher arsenic exposure, but the levels are not harmful unless large amounts are eaten every single day for many years.
Wu also emphasized that the study should not be taken as a reason to completely switch to white rice. Instead, it should serve as a reminder that food choices involve trade-offs. While brown rice has more nutrients, it also carries a slightly higher risk of arsenic exposure. A full understanding of the health impact of brown rice should include both the nutritional benefits and the potential risks.
The researchers recommend further study to weigh the long-term health effects of brown rice compared to white rice. They also suggest looking at other factors like cost, environmental impact, and accessibility. This could help public health experts and consumers make more informed choices in the future.
As the U.S. Food and Drug Administration works on its “Closer to Zero” initiative to limit harmful substances like arsenic in food, this study adds to the conversation. It’s a reminder that eating “healthy” is not always a simple matter, and even nutritious foods like brown rice can come with hidden risks.
For now, experts suggest eating a variety of grains (like quinoa, barley, or bulgur) to reduce the risk of getting too much arsenic from rice. And if you prepare rice at home, rinsing it well and cooking it in extra water (then draining the water) can help lower arsenic levels.
The takeaway? Brown rice can still be part of a healthy diet, but it’s wise to be aware of how much and how often it’s eaten—especially for young children. Food choices are never just black and white—or in this case, brown and white.
If you care about nutrition, please read studies that vitamin D can help reduce inflammation, and vitamin K may lower your heart disease risk by a third.
For more information about nutrition, please see recent studies about foods that could sharp your brain, and results showing cooking food in this way may raise your risk of blindness.
The research findings can be found in Risk Analysis.
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