Although rice is a great source of nutrients such as magnesium, iron, folic acid, and thiamin, recent research has found that all types of rice are contaminated with heavy metals such as arsenic and cadmium.

These heavy metals have been associated with an increased risk of cancer and other negative health effects. Arsenic, in particular, can negatively impact neurological development in children.

Though this may feel discouraging, fear not. There are some proven ways you can minimize your exposure to heavy metals. Keep reading to learn more, or skip to the bottom line.

Arsenic is the most common type of heavy metal in rice because it’s also the most naturally occurring heavy metal found in soil. Rice plants naturally absorb heavy metals from water and soil. Overall, the types of heavy metals in rice are:

• Arsenic
• Cadmium
• Lead
• Mercury

Healthy Babies Bright Futures found that brown rice grown in the Southeast United States and brown rice with the “Grown in the USA” label contained the highest levels of heavy metals, particularly arsenic.

The study also found that arborio rice had high levels of arsenic and other heavy metals nearly as high as those found in brown rice.

High levels of arsenic were also found in white rice grown in the Southeast United States and in white rice labeled as “Grown in the USA.”

Lastly, pre-cooked rice (such as “instant” 5-minute rice) has also been found to contain higher levels of packaging chemicals, plus a more toxic form of arsenic, than some other types of rice.

If you’re shopping for a safer type of rice, there are some options. Just keep in mind that no rice is 100% free of heavy metal contaminants.

While all rice contains arsenic, there are some types that have lower levels of it due to their type and where they grow:

• Jasmine rice grown in Thailand
• California-grown rice (Calrose, sushi, jasmine, and white)
• Basmati rice grown in India.

When incorporating rice into your diet, there are several ways to reduce your exposure to heavy metals:

• Boil rice in excess water (6–10 cups per 1 cup of rice) and drain before serving. This can reduce inorganic arsenic levels by up to 60%.
• Opt for rice varieties lower in heavy metals. For example, California-grown rice, Thai jasmine rice, or Indian basmati rice.
• Rotate rice with grains containing lower levels of heavy metals to reduce your overall exposure.
• Soak rice instead of rinsing it. Rinsing rice is less effective at removing heavy metals than soaking it. Soak rice for 30 minutes or overnight, then drain before cooking to increase arsenic loss further.

Even though every type of rice may contain heavy metals, it’s not necessary to avoid it altogether. Rice is still a nutrient-rich food that’s rich in vitamins and minerals.

The U.S. Food and Drug Administration recommends that toddlers and pregnant people consume a variety of grains for optimal nutrition.

If you are concerned about heavy metals in rice, you can cut back on how often you eat it, or you can minimize exposure through techniques such as boiling rice in excess water and draining it.