How to Cook Rice to Lower Arsenic Levels
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- Опубліковано 30 лип 2017
- Boiling rice like pasta reduces arsenic levels, but how much nutrition is lost?
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At this point I can imagine you thinking: “wait, so should we avoid rice or not?” I’m getting there. First I’m just laying out the issue. Here’s the last six on the topic if you’re interested:
• Where Does the Arsenic in Chicken Come From? (nutritionfacts.org/video/where...)
• Where Does the Arsenic in Rice, Mushrooms, and Wine Come From? (nutritionfacts.org/video/Where...)
• The Effects of Too Much Arsenic in the Diet (nutritionfacts.org/video/The-E...)
• Cancer Risk from Arsenic in Rice and Seaweed (nutritionfacts.org/video/Cance...)
• Which Rice Has Less Arsenic: Black, Brown, Red, White or Wild? (nutritionfacts.org/video/Which...)
• Which Brands and Sources of Rice Have the Least Arsenic? (nutritionfacts.org/video/Which...)
Six more to go:
• Arsenic in Infant Rice Cereal (nutritionfacts.org/video/Arsen...)
• Arsenic in Rice Milk, Rice Krispies, and Brown Rice Syrup (nutritionfacts.org/video/Arsen...)
• How Risky is the Arsenic in Rice? (nutritionfacts.org/video/How-R...)
• How Much Arsenic in Rice is Too Much? (nutritionfacts.org/video/How-M...)
• Is White Rice a Yellow Light or Red Light Food? (nutritionfacts.org/video/Is-Wh...)
• Do the Pros of Brown Rice Outweigh the Cons of Arsenic? (nutritionfacts.org/video/Do-th...)
Have a question about this video? Leave it in the comment section at nutritionfacts.org/video/how-t... and someone on the NutritionFacts.org team will try to answer it.
Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at nutritionfacts.org/video/how-t.... You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics.
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Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
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Who are these people with the troll like comments, how about thanking Dr. Greger for all he does.
Roy Ramlackhan Just what I was thinking...probably the first time I've seen this here & hopefully the last. I appreciate Dr. Greger and his team so much, all they do to get this info to us!
How about confronting him for his many inaccuracies posted from a abstract artificial world of a pile of studies.
They are part of enemies army and brainwashed to believe they'll end up in a better place - than those low others they poison with word, deed, & energy sucker vampires
We soak our Brown Rice overnight to 24hrs; changing the water four times - then toast it in a pan with avocado oil prior to simmering/steaming it. This causes it to come out just as fluffy and separate as white rice does.
Dr. Greger, I would like to see a video demonstration of how you cook your rice :)
Hell yeah i would like that!!!
This is not good news, but I'd rather know. Thanks, Dr. G.
Haven't you said that fasting as well as intermittent fasting videos were upcoming in your Q&As? I know that this is a NUTRITION blog, instead of a non-nutrition blog, but I think they'd be worth our attention.
Thank you
Massimo Della Cuna 4 months ago he said that this rice series was coming out. I think it'll take just as long for the fasting videos.
Have been eating brown rice for years but, I know a way to eliminate all of the poisons in the rice. I stopped eating it all together. I have gravitated towards a vegan diet and have found a great number of recipes that are more than satisfying and nutritious as well. Good luck to all who are keeping up with Dr. Gregor. His guidance saved my life and I am grateful as can be.
This arsenic rice series is almost as good as Game of Thrones. I can't wait for the next video because I really need to know what to do about all of this lol
If this is happening with rice, I wonder what other foods have this or similar problems.
Turmeric can have a lot of heavy metals because ground in India is contaminated because they use industrial sewage to hydrate fields... Furthermore Indians use paint with lead to cheat on the final weight of the product... Increadible but true.
www.ncbi.nlm.nih.gov/pmc/articles/PMC5415259/
I don't consume rice for micronutrients, necessarily, but for carbs, so will favor the boiling method from now on, as "safety first" is a good imperative. TFP!
Your misguided actions do not mean you don't need those micronutrients. Humans can starve to death on white rice only. Ignore the trace chemicals, they are safe.
As a cancer survivor, I'm not going to eat anything that has 66 times more cancer risk than what is allowed by the FDA. I will never eat rice again. Cancer is horrendous.
So I've used a method to cook brown rice that I think would work to reduce arsenic. Add 1 cup rice to 8 cups boiling water, cook on med-high partially covered for 30 min. Drain well and return to pot off heat, cover tightly and leave it alone for 20 min. This way it partially boils and partially steams and still gets fluffy.
thank you
The rice/ arsenic series could not be more timely for me. New vegan here just starting to explore rice!
How's your vegan journey going?
I'm going to try the 1:10 cooking technique, but also start eating other grains Dr. Greger recommends, like oats and quinoa.
Would soaking the brown rice overnight and draining the water serve the same purpose,I do that and I found it to be more delicious,cooks faster and fluffy as well.
Thank you for the information! What about the arsenic content of quinoa and other grains and pseudo grains? Is there a good alternative?
I also am curious about this. Why is rice so much worse than any other grains?
I think i was told that Rice is high because it's grown in locations with soil that used to be sprayed with pesticides containing arsenic (now banned, but still remains in soil)...it's location. I'd like to hear about levels in quinoa though too.
I think there are a lot more rice studies because consumption is huge. Also, i don't think measuring arsenic in grains is that difficult for scientists. Maybe there is a list somewhere of arsenic levels in whole grains.
@Christian Elkjær grains ARE seeds like rice, quinoa etc.
I would also really like to know why is rice only the focus. what about everything else? I have a feeling everything is super contaminated. we are screwed by the environment that we have created.
Boiling rice sounds like a good option. I’ll try it and then after I pour out the water, I will put the lid on to allow to sit for a few and the heat will give it the final steam for fluff. Thanks for the good video and tips.
How do you cook rice in a 10 to 1 water to rice ratio and know when it's done?
How do you know when pasta is done? You try it.
I didn't know about Arsenic in rice before so I only rinse white rice briefly. Now I only eat PARISH RICE is the white rice for Diabetic people, I'm prediabetic. this rice is low GI & high protein and it grown in Louisiana. This is new kind of white rice grown in US. So it's is OK for me to rinse its briefly and cook with a little water because I'm afraid to lose all nutrients in rice. Thank you Doctor.
Thank you Dr Greger ❤️
I stopped eating rice all together after I heard of the arsenicum in it. It was my favorite warm carb :(
Wow- This is all new info to me... Love to learn new things related to nutrition. GREAT Job!
What if you soak your brown rice then rince it like you would beans? Or traditional steaming?
Thank you for all the great information!
EXCELLENT video. Very practical and useful information. Thank you.
No it is not because we do not see people ending up in hospitals all over the world with arsenic poisoning. Just not a problem. Eat what you want, the way you prefer to cook it.
Thank you for this valuable information.
Thank you for all you do!! You are a saint!!
Can anybody please tell me since it is recommended to use so much water, should one cover with a lid or not ?
Why and why not ?
What about organic brown rice? Will the rice have the same initial arsenic levels as regular rice? As you stated in a previous video, the best choice would be to grow rice in soil that isn't contaminated with arsenic in the first place.
good information for me just going raw. More motivation to be raw. Thanks Mike!
Hello, Dr. Greger,
I have a few questions about the levels of arsenic in rice that you presented in your videos. The levels are staggering.
Even the rice with the least arsenic that has been boiled and rinsed, we still end up with rice with arsenic levels well over an order of magnitude over the level set for acceptable cancer risk.
I understand why the arsenic levels of rice grown where arsenic was previously used as a pesticide on other crops would be so high but you also show rice from Asia, is only better (lower levels of arsenic) by roughly a factor of 2 and rice has been eaten there for thousands of years. What data is available on the levels of arsenic in the soil at various locations (various countries) over time? How reliable is the information about the risk of cancer vs. the levels of arsenic in rice?
It would also be nice to see a comparison of the levels of arsenic in rice to the levels in other foods, particularly those such as as wheat, quinoa, corn, oats barley etc. lest I would give up rice for an even worse alternative.
Thanks very much for your extensive research, Please keep up the great work!!!
thank you for these, always helpful. Now i have to figure out how do do this in my insta-pot.
I cook my brown rice with 4 : 1 water to rice in a pressure cooker set at 6 mins. It takes about half an hour to build pressure and release on its own. Then I rinse it in a large mixing bowl of fresh water 3 times. By the 3rd rinse the water is pretty clear. Maybe I need to add more water during the cooking process.
Thanks
Thank you, But I hate n Love all the great stuff you share!
Thank you very much. I have boiled rice like water for a long time
Thank you Dr. Greger for warning us about this problem. Who knows the accuracy of the Osumex arsenic test I got from Amazon to test my urine? I am not sure if this test reports total As, but I don't think it differentiates organic vs. inorganic so I assume that is the case. I will go by their reference range therefore and not try to compare to whatever the lab in Dr. Greger's videos discuss. My result was 30 ug/L or 0.03 ppm which is about what I expected and certainly what I hoped for since the instruction sheet suggests that anything between 50 and 200 ug/L would be a matter of concern. The reason I took this test is that I eat rice at every meal including Great Value brown rice from Walmart which testing shows to be moderately lower than other brands of brown rice but still potentially a problem. However, even though I eat it every day I always soak it for several hours and rinse it before cooking, and apparently that has removed enough arsenic to be safe. Also, I have turmeric and greens and vegetables with every meal which supposedly counteracts any effects of arsenic. Perhaps it inhibits absorption too. ?? Anyway, I feel I am in the clear to continue my healthy vegan diet with plenty of rice with no worries.
I wonder if there's something relatively harmless that would bind to the arsenic as it left the rice, preventing it from re-entering the rice. It might be something that could then be rinsed off and if any were left behind, it would have to be harmless. Just conjecturing here. I'm talking about things that are generally considered harmless in small amounts like lime, baking soda, salt, etc., not stuff with names that can't be pronounced by non-chemists.
This is of course based on the idea that after a certain length of time, you're cooking the rice in arsenic laden water. Even if the source of that arsenic was the rice, the arsenic water may be re-introducing arsenic back into the rice.
Another interesting possibility would be to use the same 10:1 ratio overall, but broken down into smaller amounts of water rinsed multiple times. For example, rinse 5 times with half a liter of water each time rather than using 2.5 liters one time. Both methods use the same amount of water.
Interesting intuitions! I would love to experiment with these ideas if I could.
Haha I love when he says until now! I love that dry cooked rice out of the rice cooker though 😭
Well done. Maybe find rice brands that have low arsenic
How do you boil and drain rice ? Demo please 😊 used a five cooker for many years.
Dr. Weil said this many years ago. It's nice to actually see the scientific data also.
How long do you have to boil it for to lose the arsenic? I was thinking about rinsing then cooking it with excess water before I put it into the instant pot. Any tips?
You didn't cover soaking it over night draining it, and then adding fresh water to boil. I wonder what that might show. Just that much more I have to remember to do to prepare in advance for dinner. Jeez, these fucking polluters with their poisons.
I gonna eat what ever the fuck I can get. Just whole foods, vegan. It"s getting to ridiculous to control what you eat. Humans spread their own shit everywhere, I will not even bother anymore.
you are right complicating thing too much not good.
Honestly, I appreciate this information a lot! I understand that being vegan alone might be hard. All nutritionfacts.org is doing is giving out the information. You are able to take that information and do what you like with it. I'd rather know and get to decide for myself than not know at all!
They didn't say they don't want to know. Only how annoying the pollution is, and how sticking to a preferably whole foods vegan diet is optimal.
Btw, a vegan diet is not hard, especially when considering the avoidance of animal cruelty, plus drastically reducing the risk of Westernised diseases on an animal foods diet. Peace :)
Japanese sources say the soak-and-drain method cuts about 80% of the arsenic, so that's what I do now, but I'd be interested to see what the data says when the experiment is done in countries without a powerful rice industry breathing down the scientists' necks.
sweet upload
...or use Blue Moon Acres organic New Jersey grown rice. Grown differently. Very low As levels ( Blue Moon 17ppb vs Lundberg 168ppb)
Milled fresh every week in small batches so no rancidity issues.
Limited availability. Shop online.
Looking very bad for rice and rice products in general. Brown rice syrup, already through the roof in acrylamide, I hate to imagine the arsenic levels. One of the biggest users of brown rice syrup is Clif Bars. They never answered my question about acrylamide. Now that it's acrylamide plus arsenic I wonder what the response will be.
Cliff Bars have SOY protein in them, and not always organic. I can't believe I still see people buying those in the stores. The Roundup/ Glyphosate sprayed on Soy is bad. Plus, the etrogen in Soy could cause moodiness in a guy like DR and any female who is estrogen sensitive.
thank god my mother taught me how to cook rice this way by boiling draining then leave it on very low heat to cook altho boiling time can be tricky depending on rice type.
I'll stick to quinoa, amaranth, buckwheat, millet, teff, freekah ect.. besides the nutritional profile is better :)
I also had a theory, adding fulvic acid source like shilajit to the water may help as well besides cilantro, garlic n others.
If worse comes to worse nothing wrong with organically grown potatoes and corn :) Grains should be secondary anyway.
Fruits & Veggies are more compatible to the human body thus we function better ultimately.
I always boil my rice like pasta. Best cooking method, IMO.
Love you dude! 👌❤
How long would you boil the rice, then? I love my brown rice and won't give it up...just wondering if the "pasta boiling method" takes the same amount of time?
Okay, got it, I'm going to boil my small bag of rice in a 55 gallon drum of water. Then I'm going to put it in a coffee percolater, and finally, carefully remove it, rinse it, pour out the water and throw the still poisoned rice in the trash.
Wonderful, recently heard similar advice from dr klaper
I eat beans and vegetables, mushrooms etc with my rice plus 10g of nutritional yeast per serving so I only need white rice for carbs and taste.
Wash, soak in salt water over night, boil in 10:1 water, rinse and hopefully less arsenic.
I've gone from 200g or 300g down to 100g and added double chickpeas and garden peas/kidney beans as well.
For goodness sake let's not find out beans have cyanide in them or agent orange!!
Would be nice if you finish your videos with your recommendations. You always leave me hanging. You give info but no solutions. How do you cook your rice Dr Gregor?
What about bromate in wheat flower? Is it healthy and does it influence iodine uptake?
Bromate is no good from what I've read
What you said about the arsenic in water, is that just for the states? I'm in the UK and wondering if it's any different.
Thank you so much for what you do! I have a question. Why is there more arsenic in rice than in any other grain?
Rice crop grown in standing water and soil contaminated by arsenic.
What about countering the arsenic in brown rice and other foods with powerful greens like cilantro etc ?
Also phytic acid binds to arsenic and other heavy metals
Wonder if the 10 to 1 ratio works with a pressure cooker. Going to have to try this.
Vinnie j I was thinking the same thing
Vinnie j It does, just drain it after
I do my brown rice in a pressure cooker and have video on my channel for how, I think I will have to update it. I think the only issue could be starch bubbling into the vent tube with more water. I currently cook four cups brown with five cups water. Maybe I will reduce the brown rice to three cups and up the water. But does that really mean I need three rice and 30 cups water? How is that possible? Pre rinsing has eliminated the need for oil.
It does seem like a lot of water. If I did 3 cups of rice I would have to fill my 8 qt pressure cooker to the max. I could just keep it at 2 cups of rice I guess.
Second Act link to your how to video pls?
do other grains have less arsenic? like quinoa, millet, oats, wheatberries?
In Denmark you get rice in these small plastic bags, so you can just fill a pot with water and throw the bag of rice in and then boil it. Then afterwards take out the bag of rice afterwards, rinse and its done, its super handy! You can cook the rice in like a 1:20 ratio, and just pull the bag out of the water when the timer goes off. The only down side is you never really know if you've over cooked or under cooked it :/ Then should definitely make some kind of reusable rice cooking pouch, so that you can lower the Arsenic levels :)
Any cooking hints for getting the most appealing ( minimally arsenic laden ) rice? The rice cooked this way ends up soggy.
What about other carb sources, like bulgur, lentils, pasta, millet, quinoa etc... Do they have arsenic too ?
eat meat
@@maxxsee no
@@sash0047 yes
@@maxxsee no
No
What about rice bran extract? It's an added ingredient in my vegan protein powder. One would think the arsenic level would be off the charts.
So normally I bring my brown rice to a boil, then put it on low/medium low for close to 50 minutes. How would boiling in excess water & then draining work then? Do you keep it boiling the whole time (50 min)? Do you drain the rice and then put it back on the stove for a while?
I know you're american and most studies are based in America, but if you sometimes have European numbers I think I and others would appreciate that very much.
The options with the least amount of arsenic, according to Consumer Reports, are sushi rice from
the U.S. and white Basmati rice from California, Pakistan, and India. Oats and Barley are the best grains.
yay more cook time!
or don't buy arsenic rice from the USA?
Both.
Does water rich cooking also reduce some heavy metal content?
Sure, if you like soupy rice that had part of its nutrition washed away down the drain.
I have always just rinsed my organic Basmati rice for about 2 minutes and then i cook it the regular way.
Have I been doing it wrong? Or does organic Basmati have less arsenic?
Multi-coloration is a good idea. That's what I have done with your book HNTD....
So what's the best way Dr Gregor? How do you cook rice?
Please excuse any misunderstanding,
Why is there an image of an hob top espresso kettle,
I couldn't fit enough rice and I could add enough water to cook for recommended cook time
Why don't the rice manufactures develop a method to remove the arsenic?
what about sprouting brown rice?
I soak the rice for 24 hours before cooking, what is your thought on that process?
helmut schroeder doesn't it get all soft and fall apart?
@zuy jojoboy no
It doesn't. It actually remains pretty hard! Rice is a seed. It just starts the sprouting process (which for rice is actually really slow).
Raigou go tell your mom what you just wrote on UA-cam to someone ,she will be proud of you, son
Raigou - Says an extreme hate troll who spouts hate speech.
what if u added a lil vinegar into the boiling water as well like you do for removing pestcides from fruits n veggies? will that be even better then just water?
Does this include all rice or does exclude organic?
I usually rinse white rice and used purified water or distilled water to cook it
What about rice protein powder?
Ditch it
By my calculations I can reduce my lifetime exposure to arsenic down to only 200 times the acceptable level if I never eat a bite of rice again.
The hilarity of our world today
But not to worry, you can quickly make up for your toxic load by eating all the other grains and legumes that have been sprayed liberally with Roundup. And if we really want to get a concentrated portion of toxins we can munch down on a steak from a cow that has been fed with sprayed soy all its life. I truly believe we should not be allowed to have more than two children each and maybe give the planet a break from trying to cope with the massive numbers of humans!
@@annwilliams6438 I totally agree with everything you said. I grow a quarter acre garden, don't eat meat or dairy and try my best to buy organic with grains and dried beans. I do eat rice, but once or twice a month.
Thank you doctor your a hero with all your doing to change the world with a whole foods plant based diet organic and sustainable is the answer to our planet and animals well done!!
When the percolated the rice, was rice steamed or boiled inside the percolator?
I use alkaline, ionized, filtered water how does this affect the arsenic levels? it shouldn't add more arsenic ..?
What about soaking the brown rice?
The problem is that you're showing percentage, brown rice has way more Arsenic, because Arsenic is contained in the bran. Why don't you show how much Arsenic is in total? Instead of percentages?
I have always used more water, and then draining the water from the rice.
Soak the rice overnight, rinse it, and then cook it with a 5:1 water ratio or higher, drain again...that will remove about 80%
With or without lid ?
I’d appreciate an explanation :)
But the video says it needs to be 10:1, not 5
What does draining excess water do to rice's flavor?
I soak my rice for 6 or more hours, then rinse and then I cook it along with legumes. I need to know what about ORGANIC rice? Does this apply, too? We need to rinse it after getting it cooked in a 1:6 ratio? :( it makes my job difficult because I mix it with legumes in the same rice cooker.
Is it the added iron that is washed off only in fortified rice that this video is talking about? So losing iron from non US rice wouldn't be an issue?
Is there such thing as organic rice?
Why is there arsenic in rice in the 1st place and why is it increasing?
I have known Asian people who have eaten a lot of long grain rice and have had problems of stomach cancer and died, is this the reason?
If I boiled the rice with filtered water then dump it halftime and refill with more filtered water, till rice is in a dryer state (I don't want mushy rice), is that acceptable to lower arsenic?
What about soaking brown rice in ten % salt solution?
The bottom line, Dr. Greger. Do you eat rice? Let us know!
How about instant brown rice or cook in 10 minutes brown rice?
As long as I stick eating
grass-fed lettuce, I know I'll live forever.
Grass fed lettuce?
Why no mention of soaking?? In my country we soak the rice for a few hours or overnight, drain the water in morning, rinse, put new water and cook.
Does rice from germany has high arsenic levels as well?
I am confused so what's the conclusion is it better just not to eat rice ? or is it better to just eat brown rice?
How about sprouting rice?
What if I cook WHITE rice by first rinsing it, then cooking it the way suggested to lower the arsenic, BUT ALSO ADDING GROUND FLAX SEED to it AFTER it's cooked???