The recent Consumer Reports article on the high content of inorganic arsenic in rice created quite an understandable stir. Inorganic arsenic is a known carcinogen (cancer-causing substance), and the possibility that we may be inadvertently consuming more of it than we realize is concerning.
Arsenic is a metal that occurs naturally in soil in trace amounts, but its concentration can be increased significantly from a variety of environmental pollutants. The use of arsenic-containing fertilizer, for example, can cause soil to have higher concentrations of arsenic, and adjacent groundwater can be contaminated with runoff from these soils. Here in the United States, the Environmental Protection Agency sets limits for arsenic content in public water, but no government agency monitors or regulates arsenic content in food.
While excessive arsenic levels in rice are of concern to everyone, they may be particularly problematic for people on a gluten-free diet for whom rice is arguably the staple grain. It's used in place of wheat for everything from breads and cereals to pastas and pancake mixes. Depending on which brands of rice-based products you're consuming and in what quantities, you may be getting more than you bargained for.
Scientific research on the potential health risks associated with excess arsenic consumption focuses on exposure from tainted water; it is not yet known to what extent dietary exposure to arsenic may pose a comparable risk. Until the science catches up, however, it's not unreasonable to take precautionary measures toward reducing exposure to arsenic in the diet. Indeed, this latest scare is a good reminder as to why we should never put all of our proverbial eggs into one, single basket. Just as a diversified financial portfolio helps protect you from overexposure to losses from a single economic sector or stock, so too a diversified nutritional portfolio helps protect you from overexposure to a contaminant found in a single food. Of course, dietary variety also helps ensure you get the range of necessary nutrients. If your diet is seriously bullish on rice, consider the latest headlines an impetus to start diversifying your diet.
Here's how:
The rice: Gluten-free brown rice pasta
The alternative: Ancient Harvest gluten-free quinoa/corn pasta
Why it's a great swap: Quinoa is a higher-protein, higher-iron alternative to rice, which, when combined with corn, produces a delicious and well-textured gluten-free pasta. The garden pagoda shape is my personal favorite!
The rice: Iron-fortified infant rice cereal
The alternative: Iron-fortified infant oatmeal
Read more:
Reducing the Rice in Your Diet
