nutritionfactsorg--2020-12-17--Help Me Fill the Carrot: Support Our 2020 Fundraiser

Today is the start of our annual end-of-year fundraising drive .
Year after year , more than half of our entire annual operating budget has been raised around these final few weeks of December , so we ’ ve come to count on your giving-season generosity to make a tax-deductible donation to keep NutritionFacts.org going and growing .
This year , we have a special opportunity : A very generous donor is matching the first $ 100,000 received .
You read that right !
You have the chance to have your contribution doubled !
I may be the face of @ @ @ @ @ @ @ veritable army of volunteers and now more than a dozen staff behind the scenes .
They help me churn through the thousands of studies a week to stay on top of the science and enable me to bring you daily videos and articles on the latest in evidence-based nutrition .
This is only possible because of you .
Did you know that annual access to even a single academic database like Web of Science can cost nearly $ 50,000 ?
Every year , thousands of people step forward and make donations large and @ @ @ @ @ @ @ .
Hundreds have even signed up to be monthly donors , which helps ensure a predictable steady stream of support .
Please “ root ” for the facts by helping us fill the carrot !
It ’ s a numbers game and even a gift of a single dollar can help .
There are many ways to support evidence-based nutrition .
On the Donate Page , you can make a tax-deductible gift using a credit card or PayPal .
You can also send a check made payable to “ NutritionFacts.org ” to PO @ @ @ @ @ @ @ 20913 .
Federal employees can donate to NutritionFacts.org through the CFC workplace giving program with the designation number 26461 .
Thank you for your support .
We truly appreciate it !
Live Presentation on Dec. 18 : Do Vegans Really Have More Bone Fractures ?
Join Dr. Greger for a free , live , one-hour presentation on the recent EPIC-Oxford study findings that suggested plant-based eating has adverse effects on bone health .
Is it true ?
And , if so , what is the mechanism and how can we best protect our @ @ @ @ @ @ @ for this deep dive by going to our YouTube channel or Facebook page at 3pm ET on Friday , December 18 .
Dr. Greger will be streaming to both at the same time !
We are happy to welcome Lucy as our new Social Media Assistant .
She comes to us after years of managing a small acupuncture clinic in her community .
Lucy is passionate about health equity and drawn to the mission of NutritionFacts.org for this reason .
She studied Environmental Studies at Lewis & Clark College in Portland , OR @ @ @ @ @ @ @ walks with friends , practicing yoga , and tries to read one or two books every week .
Lucy currently resides in Minneapolis but tries to get out of Minnesota during the dark winter months as much as possible .
Did you know you can get the daily video and blog posts delivered right to your email inbox ?
Choose your frequency : Daily Video emails come out Mondays , Wednesdays , and Fridays , and Daily Blog emails land on Tuesdays and Thursdays .
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Update your subscription here .
“ I started working with NF in December 2012 after Dr Greger asked for volunteers at one of his speaking engagements .
I have done numerous jobs over the years , but I currently enter all the content on the webpages for each video .
I was truly honoured in 2018 by being invited onto the NutritionFacts.org Board of Directors .
Helping others has always been a priority for me , and it is a great privilege to work with Dr Greger @ @ @ @ @ @ @ humanity regain and maintain their health .
Choosing a favourite recipe is like choosing a favourite child–it can ’ t really be done !
But , lately , I have been really into a BROL bowl ( see the recipe in the brand new The How Not to Diet Cookbook ! )
with steamed spinach , green onion , garlic , and miso paste mixed in.
” Every month , I do a Q & A live from my treadmill , and today is the day .
Join on our Facebook page or @ @ @ @ @ @ @ ’ ll be streaming to both at the same time !
You can find links to all of my past live Q & As here on NutritionFacts.org .
If that ’ s not enough , remember I have an audio podcast to keep you company .
And a little reminder that The How Not to Diet Cookbook is now available wherever you get your books .
If you ’ ve gotten it already , we ’ d love to read your reviews on Amazon !
PS : If you haven ’ t yet @ @ @ @ @ @ @ videos here and watch my live , year-in-review presentations : • 2016 : How Not To Die : The Role of Diet in Preventing , Arresting , and Reversing Our Top 15 Killers • 2015 : Food as Medicine : Preventing and Treating the Most Dreaded Diseases with Diet • 2014 : From Table to Able : Combating Disabling Diseases with Food • 2013 : More Than an Apple a Day • 2012 : Uprooting the Leading Causes of Death

Today is the start of our annual end-of-year fundraising drive. Year after year, more than half of our entire annual operating budget has been raised around these final few weeks of December, so we’ve come to count on your giving-season generosity to make a tax-deductible donation to keep NutritionFacts.org going and growing.
This year, we have a special opportunity: A very generous donor is matching the first $100,000 received. You read that right! You have the chance to have your contribution doubled!
I may be the face of NutritionFacts.org, but there’s a veritable army of volunteers and now more than a dozen staff behind the scenes. They help me churn through the thousands of studies a week to stay on top of the science and enable me to bring you daily videos and articles on the latest in evidence-based nutrition.
This is only possible because of you.
Did you know that annual access to even a single academic database like Web of Science can cost nearly $50,000? Every year, thousands of people step forward and make donations large and small to express appreciation for our work. Hundreds have even signed up to be monthly donors, which helps ensure a predictable steady stream of support. Please “root” for the facts by helping us fill the carrot! It’s a numbers game and even a gift of a single dollar can help.
There are many ways to support evidence-based nutrition. On the Donate Page, you can make a tax-deductible gift using a credit card or PayPal. You can also send a check made payable to “NutritionFacts.org” to PO Box 11400, Takoma Park, MD 20913. Federal employees can donate to NutritionFacts.org through the CFC workplace giving program with the designation number 26461.
Thank you for your support. We truly appreciate it!
Live Presentation on Dec. 18: Do Vegans Really Have More Bone Fractures?
Join Dr. Greger for a free, live, one-hour presentation on the recent EPIC-Oxford study findings that suggested plant-based eating has adverse effects on bone health. Is it true? And, if so, what is the mechanism and how can we best protect our skeletons into old age?
Tune in for this deep dive by going to our YouTube channel or Facebook page at 3pm ET on Friday, December 18. Dr. Greger will be streaming to both at the same time!
Welcome, Lucy!
We are happy to welcome Lucy as our new Social Media Assistant. She comes to us after years of managing a small acupuncture clinic in her community. Lucy is passionate about health equity and drawn to the mission of NutritionFacts.org for this reason. She studied Environmental Studies at Lewis & Clark College in Portland, OR, and enjoys long bike rides and walks with friends, practicing yoga, and tries to read one or two books every week. Lucy currently resides in Minneapolis but tries to get out of Minnesota during the dark winter months as much as possible.
Update Your Subscription
Did you know you can get the daily video and blog posts delivered right to your email inbox? Choose your frequency: Daily Video emails come out Mondays, Wednesdays, and Fridays, and Daily Blog emails land on Tuesdays and Thursdays. Or, you can opt for weekly or even monthly updates to package all of the information into fewer emails. Update your subscription here.
Volunteer Spotlight: Brad Longworth
“I started working with NF in December 2012 after Dr Greger asked for volunteers at one of his speaking engagements. I have done numerous jobs over the years, but I currently enter all the content on the webpages for each video. I was truly honoured in 2018 by being invited onto the NutritionFacts.org Board of Directors. Helping others has always been a priority for me, and it is a great privilege to work with Dr Greger and observe close-hand his dedication to helping humanity regain and maintain their health. Choosing a favourite recipe is like choosing a favourite child–it can’t really be done! But, lately, I have been really into a BROL bowl (see the recipe in the brand new The How Not to Diet Cookbook!) with steamed spinach, green onion, garlic, and miso paste mixed in.”
Live Q&A…TODAY!
Every month, I do a Q&A live from my treadmill, and today is the day.
Join on our Facebook page or YouTube channel at 3pm ET. I’ll be streaming to both at the same time!
You can find links to all of my past live Q&As here on NutritionFacts.org. If that’s not enough, remember I have an audio podcast to keep you company.
And a little reminder that The How Not to Diet Cookbook is now available wherever you get your books. If you’ve gotten it already, we’d love to read your reviews on Amazon!
In health,
Michael Greger, M.D.
PS: If you haven’t yet, you can subscribe to my free videos here and watch my live, year-in-review presentations:


nutritionfactsorg--2020-12-22--How to Cook Rice to Lower Arsenic Levels

Boiling rice like pasta reduces arsenic levels , but how much nutrition is lost ?
Cooking rice in a high water-to-rice ratio reduces toxic arsenic content , which I discuss in my video How to Cook Rice to Lower Arsenic Levels .
What exactly does that mean ?
Well , as you can see at 0:16 in my video , if you boil rice like pasta and then drain off the water at the end , you can drop arsenic levels in half—50 to 60 percent of the arsenic gets poured down the drain—whereas the typical way we make rice @ @ @ @ @ @ @ rice cooker or pot , for example , doesn ’ t help .
In fact , it may even make things worse if the water you ’ re using to cook the rice has arsenic in it , too , which is a problem that exists for about three million Americans , as about 8 percent of public water supplies exceed the current legal arsenic limits .
“ Cooking rice in excess water ” —and then discarding the excess water— “ efficiently reduces the amount of inorganic As [ that is , toxic @ @ @ @ @ @ @ ” but how much nutrition are you pouring down the drain when you do pour off the excess water ?
“ Unpolished brown rice naturally contains vitamins and minerals that are lost when the bran layer and germ are removed to make white rice .
To compensate , since the 1940s polished white and parboiled rice sold in the United States is often enriched ” —that is , white rice has had vitamins and minerals sprayed on it to so it ’ s “ enriched ” and “ fortified.
” That ’ s @ @ @ @ @ @ @ specifically say you shouldn ’ t rinse it and you should cook it in a minimal amount of water .
In other words , you should do the opposite of what you ’ d do to get rid of some of the arsenic .
But brown rice has the nutrients inside , not just sprayed on .
“ Rinsing [ white ] rice , ” by putting it in a colander under running water , for example , “ removes much of the enriched vitamins sprayed onto the rice grain surface during manufacture @ @ @ @ @ @ @ .
But , “ rinsing had almost no effect on vitamins in whole grain brown rice ” —because brown rice has got the nutrition inside .
It ’ s the same with iron : Rinsing white rice reduces iron levels by about three-fourths , but the iron in brown rice is actually in it , so rinsing only reduces the iron concentration in brown rice by about 10 percent .
Rinsing didn ’ t seem to affect the arsenic levels , so why bother ?
Well , if you really wash the rice @ @ @ @ @ @ @ rice in water , rinsing , and repeating for three minutes , you may be able to remove about 10 percent of the arsenic .
So , one research team recommends washing rice as well as boiling it in excess water , but I don ’ t know if the 10 percent is worth the extra time it takes to wash the rice .
However , as we discussed , boiling rice like pasta and then draining off the excess water does really cut way down on the arsenic , and , while @ @ @ @ @ @ @ at the nutrition in white rice , the nutrient loss in brown rice is “ significantly less , ” as it is not so much enriched as it is rich in nutrition in the first place .
“ Cooking brown rice in large amounts of excess water reduces the toxic arsenic by almost 60 % and only reduces the iron content by 5 % .
It reduces the vitamin content of brown rice by about half , ” however .
You can see a graph of what I ’ m talking about at @ @ @ @ @ @ @ rinse of brown rice before you cook it doesn ’ t lower arsenic levels , but boiling it and draining off the excess water , instead of cooking to dry , drops arsenic levels by 40 percent .
That was using about a ratio of 6 parts water to 1 part rice .
What if you use even more water , boiling at 10-to-1 water-to-rice ratio ?
You get a 60 percent drop in arsenic levels .
With white rice , you can rinse off a little arsenic , but after cooking , @ @ @ @ @ @ @ in arsenic content , but the iron gets wiped out in white rice by rinsing and cooking , whereas the iron in brown rice stays strong .
There are similar decrements in the B vitamins with cooking for brown and unrinsed white rice , but once you rinse white rice , the B vitamins are mostly gone before they even make it into the pot .
What about percolating rice ?
Well , we know that regular rice cooking doesn ’ t help reduce arsenic levels , but boiling then draining rice like @ @ @ @ @ @ @ t do much .
What about percolating rice as a radical rethink to optimize arsenic removal ?
Researchers tried two types of percolating technology : One was a mad scientist-type lab set-up , and the other was just a regular off-the-shelf coffee percolator .
Instead of putting in coffee , they put rice and percolated 20 minutes for white and 30 for brown .
The result ?
As you can see at 4:39 in my video , they got about a 60 percent drop in arsenic levels using a 12-to-1 water-to-rice ratio .
@ @ @ @ @ @ @ double the arsenic levels of raw white rice , but , after cooking with enough excess water and draining , they end up much closer .
Though , a 60 percent drop in arsenic levels by percolating at a 12-to-1 ratio was about what we got boiling at just 10-to-1 .
So , I don ’ t see a reason to buy a percolator .
But , what does that 60 percent drop really mean ?
By boiling and draining a daily serving of rice , we could cut excess cancer risk more @ @ @ @ @ @ @ acceptable cancer risk to only about…66 times the acceptable risk .
At this point , I can imagine you thinking , Wait , so should we avoid rice or not ?
I ’ m getting there .
First , I ’ m just laying out the issue .
Here are videos on the latest on the topic , if you ’ re interested : • Where Does the Arsenic in Chicken Come From ?
• Where Does the Arsenic in Rice , Mushrooms , and Wine Come From ?
• The Effects of @ @ @ @ @ @ @ Cancer Risk from Arsenic in Rice and Seaweed • Which Rice Has Less Arsenic : Black , Brown , Red , White , or Wild ?
• Which Brands and Sources of Rice Have the Least Arsenic ?
And here are six more : • How Risky Is the Arsenic in Rice ?
• How Much Arsenic in Rice Is Too Much ?
• Do the Pros of Brown Rice Outweigh the Cons of Arsenic ?
PS : If you haven ’ t yet , you can subscribe to my free videos here @ @ @ @ @ @ @ 2016 : How Not To Die : The Role of Diet in Preventing , Arresting , and Reversing Our Top 15 Killers • 2015 : Food as Medicine : Preventing and Treating the Most Dreaded Diseases with Diet • 2014 : From Table to Able : Combating Disabling Diseases with Food • 2013 : More Than an Apple a Day • 2012 : Uprooting the Leading Causes of Death

Boiling rice like pasta reduces arsenic levels, but how much nutrition is lost?
Cooking rice in a high water-to-rice ratio reduces toxic arsenic content, which I discuss in my video How to Cook Rice to Lower Arsenic Levels. What exactly does that mean? Well, as you can see at 0:16 in my video, if you boil rice like pasta and then drain off the water at the end, you can drop arsenic levels in half—50 to 60 percent of the arsenic gets poured down the drain—whereas the typical way we make rice, boiling off the water in a rice cooker or pot, for example, doesn’t help. In fact, it may even make things worse if the water you’re using to cook the rice has arsenic in it, too, which is a problem that exists for about three million Americans, as about 8 percent of public water supplies exceed the current legal arsenic limits.
“Cooking rice in excess water”—and then discarding the excess water—“efficiently reduces the amount of inorganic As [that is, toxic arsenic] in the cooked rice,” but how much nutrition are you pouring down the drain when you do pour off the excess water?
“Unpolished brown rice naturally contains vitamins and minerals that are lost when the bran layer and germ are removed to make white rice. To compensate, since the 1940s polished white and parboiled rice sold in the United States is often enriched”—that is, white rice has had vitamins and minerals sprayed on it to so it’s “enriched” and “fortified.” That’s why cooking instructions for enriched white rice specifically say you shouldn’t rinse it and you should cook it in a minimal amount of water. In other words, you should do the opposite of what you’d do to get rid of some of the arsenic. But brown rice has the nutrients inside, not just sprayed on.
“Rinsing [white] rice,” by putting it in a colander under running water, for example, “removes much of the enriched vitamins sprayed onto the rice grain surface during manufacture,” removing most of the B-vitamins. But, “rinsing had almost no effect on vitamins in whole grain brown rice”—because brown rice has got the nutrition inside. It’s the same with iron: Rinsing white rice reduces iron levels by about three-fourths, but the iron in brown rice is actually in it, so rinsing only reduces the iron concentration in brown rice by about 10 percent. Rinsing didn’t seem to affect the arsenic levels, so why bother?
Well, if you really wash the rice, for example, agitating the uncooked rice in water, rinsing, and repeating for three minutes, you may be able to remove about 10 percent of the arsenic. So, one research team recommends washing rice as well as boiling it in excess water, but I don’t know if the 10 percent is worth the extra time it takes to wash the rice. However, as we discussed, boiling rice like pasta and then draining off the excess water does really cut way down on the arsenic, and, while that cooking method also takes a whack at the nutrition in white rice, the nutrient loss in brown rice is “significantly less,” as it is not so much enriched as it is rich in nutrition in the first place.
“Cooking brown rice in large amounts of excess water reduces the toxic arsenic by almost 60% and only reduces the iron content by 5%. It reduces the vitamin content of brown rice by about half,” however. You can see a graph of what I’m talking about at 3:18 in my video. A quick rinse of brown rice before you cook it doesn’t lower arsenic levels, but boiling it and draining off the excess water, instead of cooking to dry, drops arsenic levels by 40 percent. That was using about a ratio of 6 parts water to 1 part rice. What if you use even more water, boiling at 10-to-1 water-to-rice ratio? You get a 60 percent drop in arsenic levels.
With white rice, you can rinse off a little arsenic, but after cooking, you end up with similar final drops in arsenic content, but the iron gets wiped out in white rice by rinsing and cooking, whereas the iron in brown rice stays strong. There are similar decrements in the B vitamins with cooking for brown and unrinsed white rice, but once you rinse white rice, the B vitamins are mostly gone before they even make it into the pot.
What about percolating rice? Well, we know that regular rice cooking doesn’t help reduce arsenic levels, but boiling then draining rice like pasta does, while steaming doesn’t do much. What about percolating rice as a radical rethink to optimize arsenic removal? Researchers tried two types of percolating technology: One was a mad scientist-type lab set-up, and the other was just a regular off-the-shelf coffee percolator. Instead of putting in coffee, they put rice and percolated 20 minutes for white and 30 for brown. The result? As you can see at 4:39 in my video, they got about a 60 percent drop in arsenic levels using a 12-to-1 water-to-rice ratio. Raw brown rice started out at about double the arsenic levels of raw white rice, but, after cooking with enough excess water and draining, they end up much closer. Though, a 60 percent drop in arsenic levels by percolating at a 12-to-1 ratio was about what we got boiling at just 10-to-1. So, I don’t see a reason to buy a percolator.
But, what does that 60 percent drop really mean? By boiling and draining a daily serving of rice, we could cut excess cancer risk more than half from about 165 times the acceptable cancer risk to only about…66 times the acceptable risk.
At this point, I can imagine you thinking, Wait, so should we avoid rice or not? I’m getting there. First, I’m just laying out the issue. Here are videos on the latest on the topic, if you’re interested:
And here are six more:
In health,
Michael Greger, M.D.
PS: If you haven’t yet, you can subscribe to my free videos here and watch my live presentations:


nutritionfactsorg--2020-12-24--Arsenic in Infant Rice Cereal

Arsenic in Infant Rice Cereal

When it comes to rice and rice-based products , pediatric nutrition authorities have recommended that arsenic intake should be as low as possible .
“ The US Food and Drug Administration ( FDA ) has been monitoring the arsenic content in foods ” for decades , yet despite the “ well-established science describing the health risks associated with arsenic exposure , no standards have been set limiting the amount of arsenic allowable in foods ” in the United States .
In 2001 , the EPA “ adopted a new stricter standard for arsenic in drinking water , ” and in @ @ @ @ @ @ @ limit for apple juice .
“ There are still no standards for arsenic in food products despite the fact that food sources are our main source of exposure.
” Unlike the United States , China has standards .
As of 2014 , China set a maximum threshold of inorganic arsenic at 150 parts per billion , stricter than the World Health Organization ’ s limit of 200 ppb .
In the United States , a 200 ppb limit wouldn ’ t change the cancer risk much .
If we had China ’ s @ @ @ @ @ @ @ , cancer risk would be reduced up to 23 percent and a maximum threshold of 100 ppb would lower cancer risk up to 47 percent—but that could seriously affect the rice industry .
In other words , U.S. rice is so contaminated with arsenic that if a safety standard that really cut down on cancer risk were set , it “ would wipe out the U.S. rice market.
” However , with no limits , what ’ s the incentive for the rice industry to change its practices ?
Setting arsenic limits would @ @ @ @ @ @ @ encourage the industry to stop planting rice paddies on arsenic-contaminated land .
Those cancer estimates are based on arsenic-contaminated water studies .
Might the arsenic in rice somehow have a different effect ?
You don ’ t know…until you put it to the test .
We know rice has a lot of toxic arsenic that urine studies have shown we absorb into our body , but there hadn ’ t been any studies demonstrating “ deleterious health impacts ” specific to rice arsenic—until now .
Since arsenic causes bladder cancer , the researchers @ @ @ @ @ @ @ DNA mutations the urine of rice eaters can have on human bladder cells growing in a petri dish .
And , indeed , they clearly demonstrated that eating a lot of arsenic-contaminated rice every day can “ give rise to significant amounts of genetic damage , ” the kind that ‘ s associated with cancer .
Yes , but the study used pretty contaminated rice .
However , only about 10 percent of the rice in certain parts of Asia might ever reach those levels of contamination , though a quarter of rice @ @ @ @ @ @ @ half in the United States , making for considerable public health implications .
So , “ there remains little mystery surrounding the health risks associated with arsenic levels in rice .
The remaining mystery is why long-overdue standards for arsenic levels in rice have not been set by the FDA ” in the United States , but that may be changing .
In 2016 , the FDA proposed setting a limit on toxic arsenic—at least in infant rice cereal , which I discuss in my video Arsenic in Infant Rice Cereal .
As @ @ @ @ @ @ @ video , infants and children under four years of age average the highest rice intake , in part because they eat about three times the amount of food in relation to their body size , so there ’ s an especially “ urgent need for regulatory limits ” on toxic arsenic in baby food .
Pediatric nutrition authorities have recommended that when it comes to rice and rice-based products , “ arsenic intake should be as low as possible , ” but how about as early as possible ?
Approximately 90 percent of @ @ @ @ @ @ @ end up having “ adverse health effects ” on the baby .
You can estimate how much rice the mother ate while pregnant by analyzing arsenic levels in the infant ’ s toenail clippings .
“ Specifically , an increase of 1/4 cup of rice per day was associated with a 16.9 % increase in infants toenail [ arsenic ] concentration , ” which indicates that arsenic in rice can be passed along to the fetus .
What might that arsenic do ?
A quarter cup of rice worth of arsenic has been @ @ @ @ @ @ @ respiratory infections , and , above that , a 5- to 6-point reduction in IQ , among other issues .
So , “ based on the FDA ’ s findings , it would be prudent for pregnant women to consume a variety of foods , including varied grains ( such as wheat , oats , and barley ) , ” which is code for cut down on rice .
Saying eat less of anything , after all , is bad for business .
Once the baby is weaning , “ what ’ s @ @ @ @ @ @ @ Consumer Reports , “ To reduce arsenic risks , we recommend that babies eat no more than 1 serving of infant rice cereal per day on average .
And their diets should include cereals made of wheat , oatmeal , or corn grits , which contain significantly lower levels of arsenic ” —that is , rely on other grains , which are much less contaminated than rice .
As the American Academy of Pediatrics has emphasized , “ there is no demonstrated benefit of rice cereal over those made with other grains such @ @ @ @ @ @ @ cereals , all of which have lower arsenic levels than rice cereal.
” As you can see at 5:28 in my video , reducing consumption of infant rice cereal to just two servings per week could have an even more dramatic effect on reducing risk .
The proposed limit on toxic arsenic in infant rice cereals would end up removing about half of the products off the shelves .
The FDA analyzed more than 500 infant and toddler foods , and the highest levels of toxic arsenic were found in organic brown rice @ @ @ @ @ @ @ on the wording in the report , these puffs appear to be from the Happy Baby brand .
Not-so-happy baby if they suffer brain damage or grow up to get cancer .
A single serving could expose infants to twice the tolerable arsenic intake set by the EPA for water .
I contacted the Happy Baby company and was told they “ are not able to provide any comments ” on the FDA ’ s results .
“ Eliminating all rice and rice products from the diets of infants and small children up @ @ @ @ @ @ @ lifetime cancer risk from inorganic arsenic in rice and rice products by 6 % and 23 % respectively.
” That is , there would be a 6 percent lower chance of developing lung or bladder cancer later in life if infants stopped , and a 23 percent lower chance if young kids stopped .
However , switching to other grains is a move described as “ drastic and dramatic , ” creating “ a huge crisis ” —for the rice industry , presumably—and therefore “ not feasible at all.
” I was hoping @ @ @ @ @ @ @ concerning FDA arsenic toddler puffs data ( regardless of whether the data were about its brand or not ) would have kicked its own testing and potential remediation into high gear like Lundberg did ( see Which Brands and Sources of Rice Have the Least Arsenic ? )
.
But , unfortunately , in my email correspondence with the company , I got no sense that it did .
For more videos on this topic , see : • Where Does the Arsenic in Chicken Come From ?
• Where Does the Arsenic @ @ @ @ @ @ @ Come From ?
• The Effects of Too Much Arsenic in the Diet • Cancer Risk from Arsenic in Rice and Seaweed • Which Rice Has Less Arsenic : Black , Brown , Red , White or Wild ?
• How to Cook Rice to Lower Arsenic Levels And here are five more : • How Risky Is the Arsenic in Rice ?
• How Much Arsenic in Rice Is Too Much ?
• Do the Pros of Brown Rice Outweigh the Cons of Arsenic ?
PS : If you haven ’ t @ @ @ @ @ @ @ free videos here and watch my live presentations : • 2016 : How Not To Die : The Role of Diet in Preventing , Arresting , and Reversing Our Top 15 Killers • 2015 : Food as Medicine : Preventing and Treating the Most Dreaded Diseases with Diet • 2014 : From Table to Able : Combating Disabling Diseases with Food • 2013 : More Than an Apple a Day • 2012 : Uprooting the Leading Causes of Death

When it comes to rice and rice-based products, pediatric nutrition authorities have recommended that arsenic intake should be as low as possible.
“The US Food and Drug Administration (FDA) has been monitoring the arsenic content in foods” for decades, yet despite the “well-established science describing the health risks associated with arsenic exposure, no standards have been set limiting the amount of arsenic allowable in foods” in the United States. In 2001, the EPA “adopted a new stricter standard for arsenic in drinking water,” and in 2013, the FDA proposed a legal limit for apple juice. “There are still no standards for arsenic in food products despite the fact that food sources are our main source of exposure.”
Unlike the United States, China has standards. As of 2014, China set a maximum threshold of inorganic arsenic at 150 parts per billion, stricter than the World Health Organization’s limit of 200 ppb. In the United States, a 200 ppb limit wouldn’t change the cancer risk much. If we had China’s safety limits of 150 ppb, though, cancer risk would be reduced up to 23 percent and a maximum threshold of 100 ppb would lower cancer risk up to 47 percent—but that could seriously affect the rice industry. In other words, U.S. rice is so contaminated with arsenic that if a safety standard that really cut down on cancer risk were set, it “would wipe out the U.S. rice market.” However, with no limits, what’s the incentive for the rice industry to change its practices? Setting arsenic limits would not only directly protect consumers but also encourage the industry to stop planting rice paddies on arsenic-contaminated land.
Those cancer estimates are based on arsenic-contaminated water studies. Might the arsenic in rice somehow have a different effect? You don’t know…until you put it to the test. We know rice has a lot of toxic arsenic that urine studies have shown we absorb into our body, but there hadn’t been any studies demonstrating “deleterious health impacts” specific to rice arsenic—until now. Since arsenic causes bladder cancer, the researchers figured they would see what kind of DNA mutations the urine of rice eaters can have on human bladder cells growing in a petri dish. And, indeed, they clearly demonstrated that eating a lot of arsenic-contaminated rice every day can “give rise to significant amounts of genetic damage,” the kind that‘s associated with cancer. Yes, but the study used pretty contaminated rice. However, only about 10 percent of the rice in certain parts of Asia might ever reach those levels of contamination, though a quarter of rice in parts of Europe might and more half in the United States, making for considerable public health implications.
So, “there remains little mystery surrounding the health risks associated with arsenic levels in rice. The remaining mystery is why long-overdue standards for arsenic levels in rice have not been set by the FDA” in the United States, but that may be changing. In 2016, the FDA proposed setting a limit on toxic arsenic—at least in infant rice cereal, which I discuss in my video Arsenic in Infant Rice Cereal.
As you can see at 3:24 in my video, infants and children under four years of age average the highest rice intake, in part because they eat about three times the amount of food in relation to their body size, so there’s an especially “urgent need for regulatory limits” on toxic arsenic in baby food.
Pediatric nutrition authorities have recommended that when it comes to rice and rice-based products, “arsenic intake should be as low as possible,” but how about as early as possible? Approximately 90 percent of pregnant women eat rice, which may end up having “adverse health effects” on the baby.
You can estimate how much rice the mother ate while pregnant by analyzing arsenic levels in the infant’s toenail clippings. “Specifically, an increase of 1/4 cup of rice per day was associated with a 16.9% increase in infants toenail [arsenic] concentration,” which indicates that arsenic in rice can be passed along to the fetus. What might that arsenic do? A quarter cup of rice worth of arsenic has been associated with low birth weight, increased respiratory infections, and, above that, a 5- to 6-point reduction in IQ, among other issues. So, “based on the FDA’s findings, it would be prudent for pregnant women to consume a variety of foods, including varied grains (such as wheat, oats, and barley),” which is code for cut down on rice. Saying eat less of anything, after all, is bad for business.
Once the baby is weaning, “what’s a parent to do?” Asks Consumer Reports, “To reduce arsenic risks, we recommend that babies eat no more than 1 serving of infant rice cereal per day on average. And their diets should include cereals made of wheat, oatmeal, or corn grits, which contain significantly lower levels of arsenic”—that is, rely on other grains, which are much less contaminated than rice. As the American Academy of Pediatrics has emphasized, “there is no demonstrated benefit of rice cereal over those made with other grains such as oat, barley, and multigrain cereals, all of which have lower arsenic levels than rice cereal.” As you can see at 5:28 in my video, reducing consumption of infant rice cereal to just two servings per week could have an even more dramatic effect on reducing risk.
The proposed limit on toxic arsenic in infant rice cereals would end up removing about half of the products off the shelves. The FDA analyzed more than 500 infant and toddler foods, and the highest levels of toxic arsenic were found in organic brown rice cereals and “Toddler Puffs.” Based on the wording in the report, these puffs appear to be from the Happy Baby brand. Not-so-happy baby if they suffer brain damage or grow up to get cancer. A single serving could expose infants to twice the tolerable arsenic intake set by the EPA for water. I contacted the Happy Baby company and was told they “are not able to provide any comments” on the FDA’s results.
“Eliminating all rice and rice products from the diets of infants and small children up to 6 years old could reduce the lifetime cancer risk from inorganic arsenic in rice and rice products by 6% and 23% respectively.” That is, there would be a 6 percent lower chance of developing lung or bladder cancer later in life if infants stopped, and a 23 percent lower chance if young kids stopped. However, switching to other grains is a move described as “drastic and dramatic,” creating “a huge crisis”—for the rice industry, presumably—and therefore “not feasible at all.”
I was hoping Happy Baby, upon learning of the concerning FDA arsenic toddler puffs data (regardless of whether the data were about its brand or not) would have kicked its own testing and potential remediation into high gear like Lundberg did (see Which Brands and Sources of Rice Have the Least Arsenic?). But, unfortunately, in my email correspondence with the company, I got no sense that it did.
For more videos on this topic, see:
And here are five more:
In health,
Michael Greger, M.D.
PS: If you haven’t yet, you can subscribe to my free videos here and watch my live presentations:


nutritionfactsorg--2020-12-29--Last Few Days to Support My Work at NutritionFacts.org

Thanks to your generosity , we have hit our goal !
Without your support , I wouldn ’ t be able to spend my days digging into all of the best research and deliver it straight to you .
NutritionFacts.org gets royalties from my books , but the number one funding stream that keeps us thriving is individual contributions from people like you .
A huge thank you/gracias/cheers/xièxiè/dankie/merci from all our staff scattered across the globe in six countries .
Thanks to the collective enthusiasm for sharing NutritionFacts.org by our 3 million subscribers and followers , we averaged 3.5 million @ @ @ @ @ @ @ per month this year .
But it ’ s not about the numbers ; it ’ s about the people whose lives we ’ ve touched , changed , or even saved .
A heartfelt thank you to everyone who has made this public service possible .
Please consider investing in my work by making a tax-deductible donation to NutritionFacts.org , using a credit card or PayPal , or you can send a check to : NutritionFacts.org , PO Box 11400 , Takoma Park MD 20913 .
As you get ready for 2021 @ @ @ @ @ @ @ a free downloadable guide that summarizes my Traffic Light and Daily Dozen systems , as well as tips and simple recipes .
Get your free download here , or order hard copies here at cost .
How to Reverse Heart Failure with Diet Can you reverse heart disease with food ?
An entire issue of a cardiology journal dedicated to plant-based nutrition explores the role an evidence-based diet can play in the reversal of congestive heart failure .
Dark chocolate is pitted against milk chocolate in a test of artery function .
Do @ @ @ @ @ @ @ Lung Cancer ?
The connection between B12 , bone health and cancer .
What do randomized controlled trials of high-dose daily vitamin B12 supplementation show about the effects on cancer risk , death , and longevity ?
PS : If you haven ’ t yet , you can subscribe to my free videos here and watch my live , year-in-review presentations : • 2016 : How Not To Die : The Role of Diet in Preventing , Arresting , and Reversing Our Top 15 Killers • 2015 : Food as Medicine : Preventing @ @ @ @ @ @ @ Diet • 2014 : From Table to Able : Combating Disabling Diseases with Food • 2013 : More Than an Apple a Day • 2012 : Uprooting the Leading Causes of Death

Thanks to your generosity, we have hit our goal! Without your support, I wouldn’t be able to spend my days digging into all of the best research and deliver it straight to you. NutritionFacts.org gets royalties from my books, but the number one funding stream that keeps us thriving is individual contributions from people like you. A huge thank you/gracias/cheers/xièxiè/dankie/merci from all our staff scattered across the globe in six countries.
Thanks to the collective enthusiasm for sharing NutritionFacts.org by our 3 million subscribers and followers, we averaged 3.5 million page and almost 2 million video views per month this year. But it’s not about the numbers; it’s about the people whose lives we’ve touched, changed, or even saved. A heartfelt thank you to everyone who has made this public service possible.
Please consider investing in my work by making a tax-deductible donation to NutritionFacts.org, using a credit card or PayPal, or you can send a check to: NutritionFacts.org, PO Box 11400, Takoma Park MD 20913.
Download the Free Evidence-Based Eating Guide
As you get ready for 2021 and healthy resolutions, remember we have a free downloadable guide that summarizes my Traffic Light and Daily Dozen systems, as well as tips and simple recipes. Get your free download here, or order hard copies here at cost.
How to Reverse Heart Failure with Diet
Can you reverse heart disease with food? An entire issue of a cardiology journal dedicated to plant-based nutrition explores the role an evidence-based diet can play in the reversal of congestive heart failure.
Flashback Friday: Chocolate and Stroke Risk
Dark chocolate is pitted against milk chocolate in a test of artery function.
Do Vitamin B12 Supplements Cause Bone Fractures and Lung Cancer?
The connection between B12, bone health and cancer. What do randomized controlled trials of high-dose daily vitamin B12 supplementation show about the effects on cancer risk, death, and longevity?
In health,
Michael Greger, M.D.
PS: If you haven’t yet, you can subscribe to my free videos here and watch my live, year-in-review presentations:


nutritionfactsorg--2020-12-31--Arsenic in Rice Milk, Rice Krispies, and Brown Rice Syrup

I recommend people switch away from using rice milk For kids and teens , the amount of arsenic flowing through their bodies was found to be about 15 percent higher for each quarter cup of rice consumed per day , and a similar link was found in adults .
A study of pregnant women found that consuming about a half cup of cooked rice per day could raise urine arsenic levels as much as drinking a liter of arsenic-contaminated water at the current upper federal safety limit .
These findings “ suggest that many people in the United States may @ @ @ @ @ @ @ arsenic through rice consumption.
” which I explore in my video Arsenic in Rice Milk , Rice Krispies , and Brown Rice Syrup .
Do you know where Americans get most of their rice arsenic ?
From Rice Krispies , though brown rice crisps cereal may have twice as much , as I discuss in my video Arsenic in Rice Milk , Rice Krispies , and Brown Rice Syrup .
“ Organic brown rice syrup ( OBRS ) is used as a sweetener in organic food products as an alternative to high-fructose corn @ @ @ @ @ @ @ brown rice syrup products “ may introduce significant concentrations ” of toxic arsenic into people ’ s diets .
For example , two energy chews sweetened with brown rice syrup might hit the provisional upper daily arsenic intake based on the water standards .
“ Toddler formulas with added organic brown rice syrup have 20 times higher levels of inorganic [ toxic ] arsenic than regular formulas , ” and in older children , thanks to brown rice syrup , a few cereal bars a day “ could pose a very high cancer @ @ @ @ @ @ @ A consensus statement of both the European and North American societies for pediatric nutrition recommends the “ avoidance of rice drinks for infants and young children , ” and , generally , toxic “ inorganic arsenic intake in infancy and childhood should be as low as possible.
” To this end , the United Kingdom has banned the consumption of rice milk for young children , a notion with which Consumer Reports concurred , recommending no servings a week of rice milk for children and no more than half a cup a day @ @ @ @ @ @ @ at 1:56 in my video .
The arsenic in various brands of rice milk ranges wildly—in fact , there ’ s a 15-fold difference between the highest and lowest contamination , suggesting manufacturers could make low arsenic rice milk if they wanted .
As you can see at 2:16 in my video , Consumer Reports found rice drinks from Pacific and Rice Dream brands were right about average , though , for Rice Dream , it appears the vanilla or chocolate flavors may be lower .
It doesn ’ t seem we have @ @ @ @ @ @ @ , but rice pasta and rice cakes end up similar to pure rice in terms of arsenic levels , which makes sense because that ’ s pretty much what they are—pure rice .
However , pasta is boiled , so we ’ d expect the levels to be cut 40 to 60 percent , like when you boil and drain rice .
If you just couldn ’ t live without rice milk for some reason , you could make your own using lower arsenic rice , like brown basmati from India , Pakistan @ @ @ @ @ @ @ homemade rice milk might have even less nutrition , as most of the commercial brands are at least fortified .
Better options might be soy , oat , hemp , or almond milk , though you don ’ t want kids to be drinking too much almond milk .
There have been a few case reports of little kids drinking four cups a day and running into kidney stone problems due to its relatively high oxalate content , which averages about five times more than soy milk .
More on oxalates in my @ @ @ @ @ @ @ and Kidney Stones : Should We Be Concerned ?
I have about 40 videos that touch on soy milk , discussing such topics as how it may normalize development in girls and reduce breast cancer risk , as well reduce prostate cancer risk in men .
Some of the latest science on soy milk includes an association with better knee x-rays , suggesting protection from osteoarthritis , and an interventional study suggesting improved gut health by boosting the growth of good bacteria .
However , drinking 3 quarts a day , which is @ @ @ @ @ @ @ a year may inflame your liver , but two cups a day can have an extraordinary effect on your cholesterol , causing a whopping 25 percent drop in bad cholesterol after just 21 days .
An ounce and a half of almonds , about a handful , each day , can drop LDL cholesterol 13 percent in six weeks and reduce abdominal fat , though a cup of almond milk only contains about ten almonds , which is less than a third of what was used in the study .
So , it @ @ @ @ @ @ @ helps much , but there was a study on oat milk compared to rice milk .
As you can see at 4:37 in my video , five weeks of oat milk lowered bad cholesterol , whereas rice milk didn ’ t , and even increased triglycerides and may bump blood pressure a bit .
However , the oat milk only dropped LDL about 5 percent and that was with three cups a day .
As plant-based alternatives go , it appears soy milk wins the day .
So , why drink rice milk @ @ @ @ @ @ @ options ?
There really isn ’ t much nutrition in rice milk .
In fact , there are case reports of severe malnutrition in toddlers whose diets were centered around rice milk due to multiple food allergies .
Infants and toddlers have increased protein requirements compared to adults , so if the bulk of a child ’ s diet is rice milk , coconut milk , potato milk , or almond milk , they may not get enough , as you can see at 5:23 in my video .
In fact , cases @ @ @ @ @ @ @ of malnutrition—due to rice milk have been reported in Ethiopia…and Atlanta , Georgia , because literally 99 percent of the child ’ s diet was rice milk .
So , these malnutrition cases were not because they drank rice milk , but rather because they drank rice milk nearly exclusively .
I just use these examples to illustrate the relative lack of nutrition in rice milk .
If you ’ re going to choose a milk alternative , you might as well go for one that has less arsenic—and more nutrition .
I @ @ @ @ @ @ @ , but only one on almond milk video so far : Prostate Cancer and Organic Milk vs. Almond Milk .
I plan on producing many more on choosing between various milk options , so stay tuned .
If you ’ ve missed any of the useful material on dietary arsenic I ’ ve also shared , please see : • Where Does the Arsenic in Chicken Come From ?
• Where Does the Arsenic in Rice , Mushrooms , and Wine Come From ?
• The Effects of Too Much Arsenic in the @ @ @ @ @ @ @ Rice and Seaweed • Which Rice Has Less Arsenic : Black , Brown , Red , White , or Wild ?
• Which Brands and Sources of Rice Have the Least Arsenic ?
• How to Cook Rice to Lower Arsenic Levels The final four videos in this series take all of this information and try to distill it into practical recommendations : • How Risky Is the Arsenic in Rice ?
• How Much Arsenic in Rice Is Too Much ?
• Do the Pros of Brown Rice Outweigh the Cons of @ @ @ @ @ @ @ ’ t yet , you can subscribe to my free videos here and watch my live presentations : • 2016 : How Not To Die : The Role of Diet in Preventing , Arresting , and Reversing Our Top 15 Killers • 2015 : Food as Medicine : Preventing and Treating the Most Dreaded Diseases with Diet • 2014 : From Table to Able : Combating Disabling Diseases with Food • 2013 : More Than an Apple a Day • 2012 : Uprooting the Leading Causes of Death

I recommend people switch away from using rice milk
For kids and teens, the amount of arsenic flowing through their bodies was found to be about 15 percent higher for each quarter cup of rice consumed per day, and a similar link was found in adults. A study of pregnant women found that consuming about a half cup of cooked rice per day could raise urine arsenic levels as much as drinking a liter of arsenic-contaminated water at the current upper federal safety limit. These findings “suggest that many people in the United States may be exposed to potentially harmful levels of arsenic through rice consumption.” which I explore in my video Arsenic in Rice Milk, Rice Krispies, and Brown Rice Syrup.
Do you know where Americans get most of their rice arsenic? From Rice Krispies, though brown rice crisps cereal may have twice as much, as I discuss in my video Arsenic in Rice Milk, Rice Krispies, and Brown Rice Syrup.
“Organic brown rice syrup (OBRS) is used as a sweetener in organic food products as an alternative to high-fructose corn syrup.” Big mistake, as organic brown rice syrup products “may introduce significant concentrations” of toxic arsenic into people’s diets. For example, two energy chews sweetened with brown rice syrup might hit the provisional upper daily arsenic intake based on the water standards.
“Toddler formulas with added organic brown rice syrup have 20 times higher levels of inorganic [toxic] arsenic than regular formulas,” and in older children, thanks to brown rice syrup, a few cereal bars a day “could pose a very high cancer risk.”
What about rice milk? A consensus statement of both the European and North American societies for pediatric nutrition recommends the “avoidance of rice drinks for infants and young children,” and, generally, toxic “inorganic arsenic intake in infancy and childhood should be as low as possible.”
To this end, the United Kingdom has banned the consumption of rice milk for young children, a notion with which Consumer Reports concurred, recommending no servings a week of rice milk for children and no more than half a cup a day for adults, as you can see at 1:56 in my video.
The arsenic in various brands of rice milk ranges wildly—in fact, there’s a 15-fold difference between the highest and lowest contamination, suggesting manufacturers could make low arsenic rice milk if they wanted. As you can see at 2:16 in my video, Consumer Reports found rice drinks from Pacific and Rice Dream brands were right about average, though, for Rice Dream, it appears the vanilla or chocolate flavors may be lower. It doesn’t seem we have anything to worry about with rice vinegar, but rice pasta and rice cakes end up similar to pure rice in terms of arsenic levels, which makes sense because that’s pretty much what they are—pure rice. However, pasta is boiled, so we’d expect the levels to be cut 40 to 60 percent, like when you boil and drain rice.
If you just couldn’t live without rice milk for some reason, you could make your own using lower arsenic rice, like brown basmati from India, Pakistan, or California, but then your homemade rice milk might have even less nutrition, as most of the commercial brands are at least fortified. Better options might be soy, oat, hemp, or almond milk, though you don’t want kids to be drinking too much almond milk. There have been a few case reports of little kids drinking four cups a day and running into kidney stone problems due to its relatively high oxalate content, which averages about five times more than soy milk. More on oxalates in my video series starting with Oxalates in Spinach and Kidney Stones: Should We Be Concerned?
I have about 40 videos that touch on soy milk, discussing such topics as how it may normalize development in girls and reduce breast cancer risk, as well reduce prostate cancer risk in men. Some of the latest science on soy milk includes an association with better knee x-rays, suggesting protection from osteoarthritis, and an interventional study suggesting improved gut health by boosting the growth of good bacteria. However, drinking 3 quarts a day, which is 10 to 12 daily cups, for a year may inflame your liver, but two cups a day can have an extraordinary effect on your cholesterol, causing a whopping 25 percent drop in bad cholesterol after just 21 days.
An ounce and a half of almonds, about a handful, each day, can drop LDL cholesterol 13 percent in six weeks and reduce abdominal fat, though a cup of almond milk only contains about ten almonds, which is less than a third of what was used in the study. So, it’s not clear if almond milk helps much, but there was a study on oat milk compared to rice milk. As you can see at 4:37 in my video, five weeks of oat milk lowered bad cholesterol, whereas rice milk didn’t, and even increased triglycerides and may bump blood pressure a bit. However, the oat milk only dropped LDL about 5 percent and that was with three cups a day. As plant-based alternatives go, it appears soy milk wins the day.
So, why drink rice milk at all when there are such better options? There really isn’t much nutrition in rice milk. In fact, there are case reports of severe malnutrition in toddlers whose diets were centered around rice milk due to multiple food allergies. Infants and toddlers have increased protein requirements compared to adults, so if the bulk of a child’s diet is rice milk, coconut milk, potato milk, or almond milk, they may not get enough, as you can see at 5:23 in my video. In fact, cases of kwashiorkor—that bloated-belly protein- and calorie-deficient state of malnutrition—due to rice milk have been reported in Ethiopia…and Atlanta, Georgia, because literally 99 percent of the child’s diet was rice milk. So, these malnutrition cases were not because they drank rice milk, but rather because they drank rice milk nearly exclusively. I just use these examples to illustrate the relative lack of nutrition in rice milk. If you’re going to choose a milk alternative, you might as well go for one that has less arsenic—and more nutrition.
I have released several videos on soy milk, but only one on almond milk video so far: Prostate Cancer and Organic Milk vs. Almond Milk. I plan on producing many more on choosing between various milk options, so stay tuned.
If you’ve missed any of the useful material on dietary arsenic I’ve also shared, please see:
The final four videos in this series take all of this information and try to distill it into practical recommendations:
In health,
Michael Greger, M.D.
PS: If you haven’t yet, you can subscribe to my free videos here and watch my live presentations: