Q&A: Arsenic in Rice; Omega-6 vs. Omega-3; Aluminum
Q. Is the amount of arsenic in commonly sold rice in the US harmful to health? Would I be wise to stop eating rice entirely or limit the amount I eat? Is there more arsenic in white vs. brown rice?
A. Quentin Johnson, a consultant to Tufts’ Friedman School, answers: “Arsenic and other metal contaminants such as lead and cadmium concentrate in the bran layers of all cereal grains rather than the white endosperm fraction of the kernel. This means that arsenic levels may be higher in brown rice than white rice.”
In a 2013 report, he notes, the FDA concluded, “While levels varied significantly depending on the product tested, agency scientists determined that the amount of detectable arsenic is too low in the rice and rice product samples to cause any immediate or short-term adverse health effects.”
Johnson adds, “However, it should be noted that rice is grown in some overseas countries where the water used for growing rice is contaminated with arsenic.”
Eating a variety of grains, including rice, is the best strategy for insuring that you’re obtaining a wide mix of nutrients without exposing yourself to any long-term risks from arsenic or other contaminants. See this issue’s article on farro, for example, for one nutritious alternative to rice.
Q. Is there a recommended ratio of omega-3 fatty acids to omega-6, which I read can cause inflammation?
A. Paige Cross, a dietetic intern at Tufts’ Frances Stern Nutrition Center, answers: “The idea of an ‘ideal’ ratio of omega-3 to omega-6 fatty acids is grounded in the theory that omega-6 fatty acids cause inflammation due to their role in the production of pro-inflammatory molecules inside the body. However, omega-6 fatty acids, an essential part of our diets, are also involved in the production of many anti-inflammatory molecules, and can help lower cholesterol. Research has shown that consumption of omega-6 fatty acids, found in foods such as vegetable oils, nuts, whole-wheat bread and chicken, reduces the risk for coronary heart disease (CHD). The American Heart Association recommends consuming between 5% and 10% of calories from omega-6 fatty acids, and has found that there is no negative association with higher intakes.
“Omega-3 fatty acids, found in fatty fish, canola and soybean oil, walnuts and flax, have many health benefits, including anti-inflammatory properties, and play an important role in preventing CHD as well. These foods should be included as part of a healthy diet, with the American Heart Association suggesting two servings of fatty fish per week to help meet omega-3 needs.
“Thus, there is no ‘ideal’ ratio of omega-6 to omega-3 fatty acids we should be aiming for in our diets. We should focus, instead, on consuming adequate amounts of both omega-6 and omega-3 fatty acids in the context of an overall healthy eating pattern that is rich in fruits, vegetables and whole grains, and low in red and processed meats, refined carbohydrates and added sugars.”
Q. Your recipes sometimes call for wrapping food in aluminum foil to cook, such as in your June 2014 “Simple Salmon & Trio of Herb Sauces.” I’d prefer to limit my exposure to aluminum and wonder if there is an alternative method.
A. If your concern about aluminum springs from fears that this metal might contribute to the risk of Alzheimer’s disease, the Alzheimer’s Association calls that a myth: “During the 1960s and 1970s, aluminum emerged as a possible suspect in Alzheimer’s. This suspicion led to concern about exposure to aluminum through everyday sources such as pots and pans, beverage cans, antacids and antiperspirants. Since then, studies have failed to confirm any role for aluminum in causing Alzheimer’s. Experts today focus on other areas of research, and few believe that everyday sources of aluminum pose any threat.”
If you nonetheless prefer not to have aluminum foil come in contact with your food, our recipe editor, Patsy Jamieson, suggests: “You can place the salmon in a glass pie pan and sprinkle with wine, salt and pepper. Cover with parchment paper, then foil, and bake at 425 degrees until salmon is opaque in the center, 15 to 20 minutes. Alternatively, you can seal the salmon and seasonings in parchment paper packets and bake at 425 degrees for 8 to 15 minutes.”
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