Wouldn’t it be nice if we could eat whatever we wanted, whenever we wanted, however we wanted… and not have to worry about it?!
Unfortunately, we know that’s not the case. What we put into our bodies can have a big impact on our health, and we are called to be good stewards of the body that Christ has given to us. With that in mind, it’s important to focus on eating healthfully whenever we can. This includes eating high quality proteins and plenty of organic produce. Although we don’t include an abundance of grains in the ‘healthful eating’ category, whole grains do have a time and a place for most people, when consumed in moderation.
There are certain things to be aware of with several very popular grains, however.
Arsenic in Rice
Did you know that rice contains arsenic, which is one of the most toxic elements in the world? In some cases, quite a bit, actually. With more and more people avoiding gluten and opting for gluten-free grains, rice is a common choice (both while cooking at home and as a major ingredient in many gluten-free processed foods). This can end up being a big issue, as ingestion of inorganic arsenic long-term can result in issues related to or diseases such as:
- Cancers
- Vascular disease
- Hypertension
- Heart Disease
- Type 2 Diabetes
- Impacted nerve cells and brain function
- Lung disease
- Gastrointestinal function
- Reproductive and developmental function
If you consume rice on a regular basis, or even if you don’t, here are a few things to know about arsenic levels in rice:
- Young children are at higher risk of issues stemming from arsenic due to their smaller body size
- Brown rice contains higher levels of arsenic than white rice
- Most arsenic is concentrated in the bran layers, making products made from rice bran a bigger issue
- Basmati or jasmine rice are commonly lower in arsenic
- Location of origin matters
What You Can Do About It
Luckily, there are several ways that you can reduce the amount of arsenic in your rice prior to consumption.
- Always wash your rice before cooking. Place rice in a fine mesh strainer and rinse until water runs clear.
- Use water that is low in arsenic (you can query your Minnesota county’s drinking water contaminants here)
- Use extra water while cooking. Rather than the typical one cup of rice to two cups of water ratio, use a ratio of one cup rice to six cups water and drain the excess water when the rice is fully cooked.
- Avoid rice grown in Arkansas, Louisiana, Missouri, and Texas and aim to purchase rice grown in California. We highly recommend Lundberg Family Farms brand, which tests for arsenic in their rice.
- To go the extra mile, you can use the Parboiling with Absorption Method, which has been shown to reduce arsenic by 50% in brown rice and 70%+ in white rice.
Glyphosate* in Corn, Wheat, Soybeans and Oats
Glyphosate-contaminated food is nothing new, unfortunately, even though according to WHO’s International Agency for Research on Cancer, glyphosate is ruled as a known carcinogen that can also contribute to Parkinson’s disease, Alzheimer’s disease, and autism. It is such a common herbicide that there are even “Roundup Ready” crops that were specifically genetically engineered to tolerate being sprayed with glyphosate.
Some of the most-sprayed crops include corn, wheat, soybeans and oats. That means that glyphosate is still an issue even for those who are gluten free and avoid wheat! In fact, both wheat AND oats typically show high levels of glyphosate contamination since they are commonly sprayed with glyphosate to kill the crop right before harvesting.
*For those who are unfamiliar with the term, glyphosate is the key ingredient in Roundup.
What You Can Do About It
The best and easiest way to make sure you’re minimizing your exposure to glyphosate when it comes to corn, wheat, soybeans and oats (or really any produce, for that matter) is to opt for certified organic. Although there may still be trace levels of glyphosate due to cross-contamination, the level of this herbicide is significantly lower in organic foods.
Gluten (Contamination) in Oats
Being that we work with a lot of autoimmune patients, it’s common for us to hear that they consume oats regularly, as it’s considered a gluten-free grain. And technically, they are right. Oats are naturally gluten-free. The issue, however, comes into play when we consider how and where they are grown, processed and transported. When all is said and done, it’s incredibly common for oats to be contaminated with gluten by the time they reach the store shelves!
Although this isn’t an issue for everyone, it can be a significant issue for those who have celiac disease or those who are avoiding gluten for other health reasons.
For those who have issues with gluten, eating cross-contaminated oats can lead to:
- Damage to the small intestine
- Abdominal pain
- Bloating
- Joint pain
- Digestive distress
- Rash
- Headaches or migraines
- Fatigue
- Nervous system issues
- Autoimmune flare ups
What You Can Do About It
Choose certified gluten free oats. And remember to choose organic, too, as oats are an often glyphosate-sprayed crop.
Making Informed Choices
We know that it can be overwhelming to have to navigate so many things with food; but we encourage you to be informed and make the best choices that you’re able to whenever possible. Choosing organic or certified gluten free options may be more expensive in the short-run, but in the long-run anything that supports your health and minimizes the risk of serious health issues pays off!
