“Hor seen several videos on social media that warn against the consumption of basmati rice, talking about arsenic, pesticides and harmful substances. Is it really a dangerous food? Should we avoid it?”
Basmati rice, pay attention to its origin
The problem it is not basmati rice itselfbut where it comes from. It’s a key point, often lost in social narratives. The basmati rice that we most commonly find on the market is imported from Asian countries, in particular India, Pakistan and Bangladeshareas where the regulations on pesticides and pesticides are less restrictive compared to European ones. Furthermore, theirrigation water can be more easily contaminated by heavy metals (primarily arsenic), due to geological characteristics and environmental pollution. Some active ingredients banned in Europe (such as tricyclazole, a fungicide) are often used in rice cultivation in Asian countries.
Pesticides and pollutants
According to the European warning systems (RASFF: Rapid Alert System for Food and Feed), a significant share of non-conformities on imported rice concerns unauthorized pesticide residues or combinations of multiple residues, especially in non-EU products (data EFSA, 2022–2024). When talking about rice, the focus should be on pollutants in general, not on a single substance:
- pesticides (different than those allowed in the EU)
- heavy metals: arsenic above all, but also cadmium and lead in traces
- contamination linked to soil and water more than the variety of rice
Rice, by its nature, grows submerged: this makes it more exposed to absorb what is present in the cultivation water.
Bioavailability: the real crux
A fundamental aspect, often ignored, is the bioavailability. Brown rice generally contains more arsenic because it preserves the outside of the grain. But even in white rice the arsenic present is easily absorbed: this is why they matter frequency of consumption, origin and cooking method.
This means that even small quantities, if consumed oftencontribute to the total exposure. Additionally, the concept of comes into play accumulation effectespecially if rice is consumed daily. It’s not a question of “a portion every now and then”, but of frequency.
How to reduce exposure (without demonizing rice)
The good news is that we can concretely reduce the load of pollutants with some practical choices:
- Soaking of rice for a few hours and subsequent rinsing
- Cooking in plenty of water (such as pasta), to be drained: it can significantly reduce contaminants, making it preferable, for example, to cooking pilaf, which uses little water.
- Variety in the diet: alternate rice with other naturally less “polluted” cereals: spelt, barley and if our diet needs to reduce or eliminate gluten: quinoa, millet and buckwheat. That is, avoid daily and repetitive consumption of the same cereal.
Is it better to choose Italian rice? In general yes
Choose rice grown in Italy or Europe And generally saferWhy:
- respect much more stringent EU regulations on pesticides and contaminants
- checks are more frequent and traceable
This it doesn’t mean zero risk: there are also areas in Italy with groundwater naturally rich in arsenicbut overall the safety profile is more favorable than many non-EU productions. With the right choices and a varied diet, rice can remain part of the diet without alarm.
Doctor Federica Almondo
Doctor Federica Almondo.
Specialist in Food Science, trained at Dietology and Obesity Center of the San Raffaele Hospital in Milanthe Doctor Federica Almondo it is a point of reference in personalized nutrition, preventive medicine and anti-aging pathways.
After founding and directing Cerva 16 – Nutrition & Anti-aging Center, he created a STUDIO ALMONDO – NUTRITION & LONGEVITYa place where science, technology and a human approach meet to create tailor-made programs. It deals with tools such as genetic tests (DNA), assessments of the state of the intestinal microbiota, analysis of oxidative stress, body composition, indirect calorimetry. But also ANS Analysiss to build highly personalized diets with approach holistic and scientifically validatedsuitable for even the most complex needs.
With excellent training and skills ranging from nutrigenetics and nutrigenomics to nutraceutics, metabolomics and epigeneticsAlmondo is also recognized for her work on intestinal health, menopause, chronic stress management and optimization of psycho-physical energy. Particular attention to ketogenic therapya nutritional approach now totally validated by scientific literature such as effective intervention in many complex pathologiesincluding type 2 diabetes, PCOS, fibromyalgia and lipedema and much more.
