Expert explains hidden arsenic risks found in brown rice outer layers

Public health concerns regarding global rice consumption have intensified following an advisory by UK-based nutritionist Zib Atkins.

In an Instagram post titled 'The best rice for health' shared on 18 March 2026, he highlighted how flooded growing conditions allow rice to absorb arsenic effectively.

"The problem here is that arsenic, that toxic heavy metal, builds up in our soil," Zib explained. He warned that arsenic acts as a known carcinogen and neurotoxin, potentially damaging the brain if consumed in high quantities over time.

Why should you avoid US rice?

A primary element of the guidance involves avoiding rice grown in the United States due to historical pesticide residues.

Zib noted that research often shows these varieties have far higher arsenic levels. To minimise exposure, he suggested the following aromatic alternatives:

• Basmati rice: often sourced from the Himalayan foothills in India or Pakistan.
• Jasmine rice: typically sourced from Thailand.
• Organic options: to avoid additional exposure to modern pesticide sprays.

The brown rice paradox

Despite its reputation for fibre, brown rice may carry more risk than white varieties. Zib argued that arsenic concentrates in the outer bran layers.

"Yes, it has more fibre, but unfortunately, the bran, the fibre, is where a lot of arsenic gets concentrated," he shared.

Preparation of rice as a safety measure

The nutritionist maintained that cooking techniques serve as a final defence against contaminants. He recommended these specific steps:

• Soak and rinse: soak and rinse rice thoroughly under running water.
• The 6-to-1 ratio: cook in a 6-to-10-to-1 water-to-rice ratio rather than absorption.
• Drain and serve: drain excess water to reduce inorganic arsenic levels significantly.

Zib concluded by urging consumers to diversify their carbohydrates with potatoes, quinoa, or oats to prevent single-source contaminant buildup.

Please Note: This information is for educational purposes only and does not count as professional advice.