Many people eating a vegan or vegetarian diet will be concerned about possible problems with a toxins sometimes found in rice and products containing rice.
The Environmental Working Group (“Know your environment. Protect your health.”) which offers guides to the healthiness of foods and other consumer products, is currently touting a page it has constructed outlining the basis for emerging concerns with arsenic, a heavy metal, as a contaminant in rice and products containing rice.
Summarizing recent widely reported problems, the group notes that
Federal government scientists and regulators and food industry officials are scrambling to respond to emerging evidence that arsenic, a known human carcinogen, contaminates many otherwise healthy foods that contain rice.
The page summarizes its recommendations in the following “bottom line”:
The bottom line: EWG recommends that you limit consumption of rice and rice-based food when possible and instead eat a varied diet of [including?] healthy lower-arsenic grains and sweeteners.
The EWG goes on to make some consumer recommendations such as substituting other grains or rinsing rice before use. They note the difficulty posed for vegetarians and others who in many cases eat a great deal of rice. (Also mentioned are some policy ideas that could be used by regulators and growers.)
Dr. Joel Fuhrman, whose advice and website I cite often here, recommends a limited amount of whole grain as a reasonable part of a healthy “nutritarian” diet. He advises in his book Eat to Live and elsewhere that white rice–along with foods made with white flour and other refined (non-whole-grain) grains–is a low nutrient-density food and should be avoided by those seeking to seeking a healthy diet. The strict “six-week plan” in that book includes at most one serving of starchy vegetables or whole grain foods per day. Moreover, refined flours are in the lowest nutrient-density (nutrients per calorie) category for anyone following Fuhrman’s nutritarian advice–approximately as low as beef or sugary sweets, for example. (Fuhrman’s books can be found on the web at booksellers like Alibris (link to the book’s page) or at the drfuhrman.com website mentioned earlier, as well as your local bookstore.) Oatmeal without sweeteners or milk or quinoa as a base under vegetable curry fit the definition of unprocessed whole grains in the 6 -week plan in the same way that brown rice does.
Personal digression: I mention Fuhrman’s “6 week plan” because it seems to have worked for me as an individual to lower LDL cholesterol, lose extra weight and keep it off, increase HDL cholesterol, and lower blood sugar. For me, the plan turned out to be a good framework for building a well-rounded vegan diet on my own after being a (lacto-ovo) vegetarian for 12 years. The plan encourages simple habits, e.g., a routine fruit meal in the morning or steamed vegetables and salad at night. I am one who finds that vegans are often people who are already have skills and knowledge related to whole-foods nutrition and cooking, whether or not they are on a diet plan. Others will perhaps be using other diet plans that reflect the same principles of plant-based nutrition, including the options outlined at the Fuhrman website. In any case, many people who never developed the metabolic syndrome common to people on standard diets may not find they need to be on such a strict regimen. Of course, medical advice can only come from qualified nutrition professionals, such as Dr. Fuhrman and others working in his practice. End digression.
The vast nutritional benefits—and interesting flavor–of whole as opposed to refined grains are another nutritional issue to remember, as people decide what to do about possible rice contamination. I have enjoyed quinoa bowls, Mexican dishes with corn tortillas, and other alternatives at local restaurants since being pointed to the rice story by a vegan friend in another city. There is now also an excuse to eat even more locally grown superfoods like the kale and other produce I bought at a frigid but enjoyable farmers’ market in the mid-Hudson Valley over the weekend, some of which are pictured at the top and below in a salad I made over the weekend.
Note to readers: We can now be found using the simpler and more easily remembered URLs, healthyveganhudsonvalley.com or www.healthyveganhudsonvalley. We have also recently added SSL technology for more security on the worldwide web.