The golden grains of rice caught the late afternoon light streaming through Beatrice Yuen’s kitchen window in East Vancouver. A dietitian who works primarily with seniors in Vancouver’s diverse communities, Yuen was demonstrating how she prepares rice – a process that looks quite different than it did five years ago.
“I always soak the rice overnight now, and then I rinse it thoroughly before cooking,” she explained, her hands working methodically. “I learned about the arsenic concerns from some of my patients who were asking questions, and realized I needed better answers.”
Those questions reflect growing consumer awareness about arsenic in rice – a staple food that feeds more than half the world’s population and is particularly central to many Asian, African, and Latin American diets. For Canadian consumers, especially those who eat rice multiple times per week, understanding the issue has become increasingly important.
Arsenic is a naturally occurring element found in soil and water, but its presence in rice has raised concerns because rice absorbs arsenic more readily than other crops. Long-term exposure to arsenic has been linked to various health issues, including certain cancers, cardiovascular disease, and neurodevelopmental problems.
A 2018 study published in the journal Environmental Health Perspectives found detectable levels of arsenic in most rice products sold in Canada, though the amounts varied significantly depending on where the rice was grown and how it was processed. Researchers from the University of British Columbia who participated in the study noted that while most products fell below Health Canada’s maximum limits, the cumulative effect of regular consumption warranted attention.
“What many consumers don’t realize is that different types of rice absorb different amounts of arsenic,” explained Dr. Maryam Nasr, a food safety researcher at Ryerson University. “Brown rice typically contains more arsenic than white rice because arsenic concentrates in the outer layers of the grain – the parts removed during processing of white rice.”
Data from the Canadian Food Inspection Agency’s recent food safety testing shows that basmati rice from India and Pakistan generally contains lower levels of arsenic compared to rice grown in North America. This geographic variation occurs because soil and growing conditions significantly impact arsenic absorption.
For Canadians who incorporate rice into their regular diet, health experts suggest several practical approaches to reduce exposure while still enjoying this versatile grain.
When I visited Wong’s Market in Richmond last month, I noticed store owner Mei Wong had posted a small handwritten sign next to the rice selection. “For babies and children: choose basmati or sushi rice,” it read, along with a brief note about arsenic levels.
“My customers started asking questions, especially parents,” Wong told me as we stood amid the towering bags of rice in her family’s store, which has served the community for over 30 years. “I did my own research and wanted to share what I learned. It’s not about scaring people – rice is good food – but about making informed choices.”
Wong’s approach reflects the balanced perspective many health professionals advocate. Rather than eliminating rice, they suggest varying grain choices and preparing rice in ways that can reduce arsenic content.
Health Canada recommends that consumers include a variety of grains in their diet beyond just rice – such as quinoa, barley, farro, and amaranth – particularly for young children whose developing bodies are more vulnerable to potential contaminants.
For those who eat rice regularly, cooking methods can make a difference. Research published in Science of the Total Environment demonstrates that rinsing rice thoroughly before cooking and using a ratio of 6:1 water to rice (draining the excess water after cooking) can remove up to 60 percent of arsenic content compared to traditional absorption methods.
Some communities face additional challenges in addressing these concerns. Ken Leung, who runs a community food program in Vancouver’s Downtown Eastside, points out that food security issues complicate the picture.
“Many people we serve rely on rice as an affordable staple,” Leung explained as volunteers prepared the day’s meal. “When you’re on a tight budget or facing food insecurity, you can’t always implement these ideal preparation methods or choose premium varieties with lower arsenic. We need solutions that work for everyone.”
For infant rice cereals, which have received particular scrutiny, Health Canada established stricter maximum levels for inorganic arsenic in 2019, limiting it to 0.1 parts per million. Parents are encouraged to offer varied grain cereals rather than relying exclusively on rice-based options for babies.
Dr. Nasr emphasizes that the overall nutritional benefits of rice, particularly whole grain varieties, should be considered alongside potential risks. “Rice provides important nutrients and is a culturally significant food for many Canadians. The goal isn’t to create fear but to help people make informed choices that work for their families and cultural practices.”
Back in her kitchen, Beatrice Yuen served a fragrant rice dish alongside vegetables and fish. “I think about balance,” she said. “I still eat rice several times a week, but I prepare it differently now, and I mix in other grains more often. My grandmother would probably tell me I’m overthinking it, but I believe in using both traditional wisdom and modern science to guide food choices.”
For Canadian consumers navigating these considerations, experts suggest a measured approach: choose a variety of rice types with emphasis on those known to have lower arsenic levels when possible, use preparation methods that reduce arsenic content, incorporate diverse grains into your diet, and stay informed as research evolves.
As our understanding of food safety continues to develop, so too will recommendations for consuming one of humanity’s most important and beloved foods.
