More than 3.5 billion people depend on rice for survival and it supplies 20% of the calories consumed worldwide. Although rice alone cannot supply all of the nutrients necessary for adequate nutrition, but it is a good source of thiamine, riboflavin, niacin, glutamic and aspartic acid. Unmilled rice contains a significant amount of dietary fibre. However rice contributes more arsenic to the human diet than any other food.
Rice which we buy from stores and malls contain chemicals and impurities that may be harmful to human health. Growing rice involves several steps that may require the use of chemicals and pesticides. The use of chemicals and pesticides in rice farming is intended to protect the crop from pests and diseases and improve yields. However, excessive use of these chemicals can have negative effects on the environment and human health, including the potential for contamination of soil and water sources, and harmful effects on wildlife and humans who consume rice.
Here is list of some of the chemicals and pesticides that may be present in the rice which you brought home.
Herbicides: Herbicides are used to control weeds in rice paddies. Common herbicides used in rice farming include 2,4-D, glyphosate, and paraquat.
Insecticides: Insecticides are used to control insects that can damage rice crops, such as rice stem borers, rice leafhoppers, and rice weevils. Common insecticides used in rice farming include carbamates, organophosphates, and pyrethroids.
Fungicides: Fungicides are used to control fungal diseases in rice, such as rice blast and sheath blight. Common fungicides used in rice farming include azoxystrobin, carbendazim, and tricyclazole.
Fertilizers: Fertilizers are used to provide essential nutrients to the rice plants. Chemical fertilizers such as urea, ammonium sulfate, and potassium chloride are commonly used in rice farming.
Growth regulators: Growth regulators such as gibberellic acid and cytokinins may be used to stimulate growth and development of the rice plant.
Arsenic: Rice can absorb arsenic from soil and water, and some types of rice may contain high levels of this toxic substance. Long-term exposure to arsenic can increase the risk of cancer and other health problems.
Cadmium: Cadmium is a heavy metal that can accumulate in rice plants. Long-term exposure to cadmium can cause kidney damage, osteoporosis, and other health problems.
Lead: Rice can absorb lead from soil and water, and some types of rice may contain high levels of this toxic metal. Long-term exposure to lead can cause developmental problems in children and other health issues.
Exposure to high levels of pesticides and other chemicals can cause acute poisoning, which can lead to symptoms such as headaches, dizziness, nausea, and vomiting. In severe cases, acute poisoning can be fatal. Long-term exposure to pesticides and other chemicals can increase the risk of chronic health problems, including cancer, reproductive and developmental problems, neurological disorders, and endocrine disruption.
Some pesticides and other chemicals used in rice farming can contribute to the development of antibiotic-resistant bacteria, which can pose a threat to human health.
To minimize your exposure to these contaminants, it’s important to choose rice that has been tested for safety and to cook it properly. You can also rinse the rice before cooking to remove any impurities, and consider soaking it for a few hours before cooking to help reduce the level of arsenic.
Additionally, it’s a good idea to vary your diet and consume a range of grains, including other types of rice, to reduce your overall exposure to any one type of contaminant.
Cleaning the rice before cooking
Rinsing rice before cooking in addition to removing excess starch can help remove some of the surface-level debris and impurities, including any residues from pesticides and other chemicals that may have come into contact with the rice during processing or transport.
While it’s not possible to completely remove all chemicals and pesticides from rice, you can take steps to reduce your exposure to these substances. Here are some general steps you can take to clean rice before cooking:
Rinse the rice: Rinse the rice thoroughly under running water to remove any surface-level impurities and debris. The initial and critical step in cleaning rice is to wash it thoroughly. You can begin by placing the rice in a spacious container and adding water to it. Then, use your hands to vigorously rub the rice for about 3-4 minutes, while regularly changing the water. This may include residues from pesticides and other chemicals that may have come into contact with the rice during processing or transport.
Soak the rice: Soaking rice for a few hours before cooking can help reduce the level of arsenic in the rice, which can be absorbed by rice plants from soil and water. To soak rice, simply cover it with water and let it sit for several hours before draining and rinsing again. When rice is soaked, the structure of the grain becomes more permeable, allowing water-soluble arsenic to enter the liquid.
Soaking rice overnight removes almost 80% of arsenic. Soak 1 part of rice in 2 to 3 parts of water in the fridge. Do not keep it at room temperature.
Wash again: It is essential to discard the water used for soaking and wash the rice thoroughly under running water. Repeat this process of rinsing the rice with fresh water 2-3 times until the water runs clear.
Consider paraboiling: Parboiling is a process of partially cooking rice in the husk before removing it. During parboiling, the rice is soaked, steamed and dried before removing the hulls. This process changes the texture and nutritional profile of the rice, making it harder and more resistant to overcooking, while also increasing the amount of nutrients, such as vitamins and minerals. Parboiled rice is commonly used in certain dishes and cuisines and is often sold as a separate variety of rice in grocery stores.
Choose organic rice: Choosing organic rice can help reduce exposure to synthetic chemicals and pesticides, as organic farming practices rely on natural methods to manage pests and diseases without the use of synthetic chemicals.
To further reduce potential exposure to chemicals and pesticides, it is recommended to purchase rice that has been tested for safety and comes from trusted sources.
Cooking Rice:
While there are many ways to cook rice like boiling, pressure cooking, steaming and absorption some research say that the Iranian Kateh method of cooking rice is considered a good way to remove the chemicals and impurities.
Rice should be partially boiled in an open vessel. Water should be drained after this and the rice should be further cooked under pressure.
Read more
University of Sheffield study shows cooking rice in a certain way removes more than half of the naturally occurring arsenic compared to rinsing alone. Study shows no loss of micronutrients for both brown and white rice during the recommended ‘home-friendly’ process …
https://scitechdaily.com/scientists-find-new-way-of-cooking-rice-that-removes-arsenic-and-retains-nutrients/
Preparing rice in a coffee machine can halve levels of the naturally occurring but toxic substance…
https://www.scientificamerican.com/article/simple-cooking-method-flushes-arsenic-out-of-rice/
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5985175/
Scientific American
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