UK Nutritionist Names Healthiest Rice, Warns Against US-Grown Varieties

UK Nutritionist Warns About Rice Consumption, Highlights Arsenic Risks and Healthier Choices

A UK-based nutritionist has sparked conversation online after sharing a public health advisory about rice consumption and its potential risks. In an Instagram post dated March 18, nutrition expert Zib Atkins explained how the type and origin of rice can significantly impact health, particularly due to concerns over heavy metal contamination.

The Hidden Risk: Arsenic in Rice

According to Atkins, arsenic is one of the biggest concerns linked to rice consumption. Unlike most crops, rice is grown in flooded conditions, which allows it to absorb more arsenic from the soil.

He explained that arsenic, a toxic heavy metal, can accumulate in the body over time. It is known to be both a carcinogen and a neurotoxin, meaning it can increase cancer risk and negatively affect brain health. The levels of arsenic in rice largely depend on where it is cultivated, making sourcing an important factor.

Why US-Grown Rice Raises Concern

Atkins specifically advised consumers to avoid rice grown in the United States, citing research that suggests higher arsenic levels in crops from the region. He pointed to historical pesticide use as a contributing factor to soil contamination, which may still affect rice production today.

Healthier Rice Alternatives

Instead of US-grown rice, the nutritionist recommended choosing long-grain aromatic varieties known for comparatively lower arsenic levels:

• Basmati rice – commonly grown in India and Pakistan
• Jasmine rice – typically sourced from Thailand

These varieties are considered safer options due to their lower tendency to accumulate arsenic.

The Brown Rice Debate

While brown rice is often praised for its higher fibre content, Atkins highlighted a lesser-known drawback. Since arsenic tends to concentrate in the outer bran layer of the grain, brown rice may actually contain higher levels of the toxin.

He noted that although brown rice offers nutritional benefits, this factor should be considered when making dietary choices.

Safer Cooking Methods

Atkins also stressed that the way rice is prepared can help reduce potential risks. He recommended:

• Soaking and rinsing rice thoroughly before cooking
• Using a high water ratio (6:1 to 10:1) instead of the absorption method
• Draining excess water after cooking, similar to pasta

This method has been shown to significantly lower inorganic arsenic levels in rice.

A Balanced Approach to Diet

Concluding his advice, Atkins encouraged people to diversify their carbohydrate sources to reduce long-term exposure to any single contaminant. Alternatives such as potatoes, quinoa, buckwheat, and oats can provide variety while supporting overall health.