Have you heard that rice is unsafe to eat because it contains arsenic?

Someone recently asked me about this so I did a little research and thought I’d share my findings with you.

Is there arsenic in rice?

First thing you need to know is that long-term exposure to high levels of inorganic arsenic is associated with high rates of cancer.

Two years ago, Dr. Oz set off an alarm about arsenic in apple juice, then concern about arsenic in rice was sparked, and even more recently, researchers found concerning levels arsenic in chicken from an arsenic-based drug. In reality, there are low levels of arsenic in many foods.

Like most foods, there is no limit established for how much arsenic in rice is considered safe. However, the federal limit for bottled and public water is 10 micrograms of inorganic arsenic per liter.

Consumer Reports released a study in September 2012 that looked at the levels of arsenic in 62 rice products. They found inorganic arsenic levels as high as 9.6 micrograms per serving of rice (1/4 uncooked).

They also found that levels where higher in brown rice than white rice. This is likely because the arsenic is more concentrated in the outer layers of the grain that are removed in the processing of white rice.

Is rice safe to eat?

In response to the Consumer Reports study, the FDA commissioned a study to determine whether more stringent regulations were necessary. The FDA found levels of arsenic that supported the findings of Consumer Reports.

Here are a few of the Consumer Reports findings:

• One brand of brown rice had 9.6 micrograms per serving of rice (1/4 uncooked).
• Rice pasta and rice syrup had levels close those found in whole rice.
• Most other rice products such as rice cereal, rice milk, and rice crackers had lower levels.
• Levels in infant rice cereal were found to be between 0.8 and 2.7 micrograms per serving (1/4 cup uncooked).
• Remember, the limit for arsenic in water is 10 micrograms per liter.

Based on the data, the FDA does not recommend people change their consumption of rice.

What do I need to know?

Rice, especially whole grain brown rice, provides a number of key nutrients and offers a variety of health benefits. However, as with everything else, moderation is key. It is best to consume a wide variety of grains throughout the week.

Have you heard anything else about food and wondered if it is true?

Look, my “garden” is still alive!

And I think I’m going to get a tomato soon!

My plants are loving this weather, I’m loving this weather, and I hope you are too.

I don’t have anything planned for the weekend but rather than catching up on blogs, I plan to spend as much of my weekend outside as I can. Maybe I’ll finally finish that book I started over the Christmas holidays.

PS. I always like to understand nutrition from the perspectives of my friends, clients, and students so next week I’m going to try going vegan. Here are the details if anyone else wants to play along: http://foodandnutritionmag.org/try-vegan

What do you have planned for the weekend?

Diana

It’s actually almost a third of the way through May.

So I think it’s about time to introduce our fancy food of the month.

It’s rice!

What food group does rice belong to?

For once, this question is stupid simple.

Rice belongs to the grains group. Whole grain brown rice is a whole grain and white rice counts as a refined grain. The goal is to make at least half of your grains whole.

The amount of grains you need to eat depends on age, sex, and level of physical activity but most adult women should be eating about 5 to 6 ounce equivalents and most adult men should get about 6 to 8 ounce equivalents per day. 1 ounce of dry rice cooks up to about 1/2 cup.

Why not try rice once a week?

Whole Grain Brown Rice Nutrition Facts

Rice is naturally cholesterol and trans-fat free, contains virtually no sodium and is a great gluten-free grain option for those who are diagnosed with celiac disease or gluten intolerance.

Brown rice is an excellent source of manganese, and a good source of selenium and magnesium.

White rice is made by removing the outer layer from brown rice. This removes 3/4 of the fiber and many of the vitamins and minerals. However, white rice is required to be enriched, meaning some of these vitamins and minerals are added back but the fiber is lost.

Folate is one of the vitamins that is added to enriched grains like white rice. In fact, enriched white rice is fortified with substantially more folate than the amount naturally contained in whole grain brown rice. Folate is important for women of child bearing age because it helps to reduce the incidence of neural tube defects in infants.

Plain English Summary: Brown rice is fancy, white rice has a good side too!

So with all this nutritiousness, what can rice actually do for you?

What are the health benefits of rice?

Blood pressure, obesity, heart disease, diabetes: Recent research shows that people who eat rice consume less sugar and saturated fat, have a lower risk of high blood pressure and obesity and may be less likely to develop heart disease and type II diabetes.

Just to be clear, that doesn’t prove rice is good for you, but it sure does tell me that people who eat rice are healthier in many ways than people who don’t eat rice.

What’s your favorite way to eat rice? Leave a comment or tweet at me and I’ll share your recipe in a post later this month!

Ingredients: Potatoes, partially hydrogenated oil, corn syrup solids, salt , coconut oil, whey powder, sugar, nonfat dry milk, dehydrated vegetables (bell peppers, onions, jalapeno), spice sodium caseinate, mono and diglycerides, calcium stearoil lactylate, artificial color, natural and artificial flavor, dipotassium phosphate, lecithin, lime juice powder, lime oil, sodium acid pyrophosphate, disodium inosinate, disodium guanylate, sodium bisulfite, citric acid, mixed tocopherols and less than 2.0% silicon dioxide.

Leave your guess in the comments and be as specific as possible

This week just flew by – it seems like time has been doing that a lot lately!

Check out this drink I had earlier this week:

It was called a Princess Peach and it was so yummy – and I especially enjoyed the garnish. Fun right? It’s from The Remedy Diner in downtown Raleigh. It’s one of my favorite places to eat if you are ever in the area!

I am so excited about this so let’s go straight into talking about the answers and winners of the Mushroom Eat Me Quiz!

Mushroom Eat Me Quiz answers and winners

1.  Mushrooms are the only item in your produce section that contain which Vitamin?

• Vitamin D (97% answered correctly)
• Vitamin A
• Vitamin C

2. What food group do mushrooms belong to?

• Vegetables (61% answered correctly)
• Protein
• Fruit
• All of the above

3. What is one of the health benefits of mushrooms according to Project Eat Me?

• Boosting immune function (85% answered correctly)
• Lower chance of developing liver disease
• Improved Acne

4. How should you store fresh mushrooms to keep them fresher, longer?

• In the fridge in a brown paper bag (88% answered correctly)
• Refrigerated and tightly wrapped in plastic
• In a warm sunny spot

5. Which is NOT one of the 7 mushroom varieties commercially grown in Canada?

• Porcini (58% answered correctly)
• Shiitake
• Oyster
• Portabella
• Crimini

6. Which is NOT a benefit of mushroom swapability/blendability?

• Blended mushrooms count as a serving of leafy green vegetables (91% answered correctly)
• Swapability adds volume to meals and extends portions
• Mushrooms have 90% fewer calories than a ground meat alternative (on average)
• Mushrooms add important nutrients like vitamin D and selenium
• Finely chopped mushrooms look similar and blend seamlessly with meat

Congratulations our winners:

Tanya is the winner of the cool Back to the Roots mushroom growing kit from The Mushroom Channel!

And Sharon is the winner of a ”Grow your own Mushrooms” mushrooms growing kit and a “Make it with Mushrooms” apron from Mushrooms Canada!

Have a great weekend y’all!