Rice and Wheat Cereal: Arsenic Versus Allergy?
Rice Cereal Options
Rice naturally absorbs arsenic from the soil and water, but certain types contain significantly lower levels than others. Among the best options, Basmati rice from India, Pakistan, or California is known to have some of the lowest arsenic levels, making it an excellent choice for pilafs, biryanis, and as a side dish due to its fragrant aroma and fluffy texture. Similarly, Jasmine rice from Thailand also tends to have lower arsenic levels compared to rice from other regions and is well-suited for Southeast Asian dishes, stir-fries, and coconut rice preparations. White rice generally has significantly lower arsenic than brown rice because the outer bran layer, which absorbs the most arsenic, is removed during processing, making it a versatile option for sushi, risotto, and porridge.
For those who prefer Sushi rice, varieties grown in California contain lower arsenic levels than those from southern U.S. states like Texas or Louisiana, making it perfect for sushi, rice bowls, and Japanese dishes. Short-grain white rice from California is another good choice, particularly for sticky rice dishes, puddings, and risottos, as it tends to have lower arsenic than similar varieties grown elsewhere. Wild rice, technically a grass seed, an alternative to traditional rice, contains minimal to no arsenic and works well in grain salads, stuffing, and hearty soups.
Rice alternatives such as quinoa, millet, amaranth, and buckwheat offer nutritious substitutes for those looking for completely arsenic-free options. Quinoa is high in protein and naturally free of arsenic, millet has a nutty flavor with no arsenic concerns, amaranth is nutrient-dense and a great rice substitute, and buckwheat, despite its name, is gluten-free and arsenic-free.
To further reduce arsenic exposure when consuming rice, it is recommended to rinse the rice well until the water runs clear, cook it in excess water using a 6:1 water-to-rice ratio and drain the excess water, and choose rice from safer regions such as California, India, and Pakistan, which tend to have the lowest arsenic levels.
Wheat Cereal Options
When choosing a wheat-based cereal for your baby, it’s important to select options that are nutritious, free from harmful additives and, of course easy to digest. One of the best choices is single-grain baby wheat cereals, which are specifically designed for infants and fortified with iron and essential nutrients. Brands like Gerber Whole Wheat Baby Cereal provide whole wheat flour enriched with iron to support brain development, while Earth’s Best Organic Whole Grain Wheat Cereal is USDA-certified organic with no artificial flavors or preservatives. Another great option is Happy Baby Organic Clearly Crafted Whole Grain Cereal, made from organic whole wheat and fortified with iron for easy digestion.
For mothers who prefer homemade options, whole wheat porridge can be a great alternative. A simple porridge can be made using whole wheat flour (atta) that is lightly roasted and simmered with water or milk to create a smooth, digestible texture. Another option is broken wheat (Dalia or Bulgur), which can be cooked and pureed to a soft, baby-friendly consistency. Wheat semolina (Sooji or Cream of Wheat), cooked with water or milk, also makes a smooth and gentle porridge, often introduced after 6 to 8 months.
As your baby transitions to more complex grains, oat and wheat blend cereals provide a great balance of texture and variety. Some trusted choices include Gerber Multigrain Cereal, which contains wheat, oats, rice, and barley, as well as Earth’s Best Organic Multi-Grain Cereal, made with whole wheat, oat, and barley flours. Beech-Nut Stage 1 Multigrain Baby Cereal is another excellent option, offering a gentle introduction to multiple grains with whole wheat, oat, and rice flours.
Soft wheat-based breakfast cereals can be introduced for older babies, typically around 9 months and up. Weetabix, when crushed and soaked in milk or water, is a low-sugar, whole-grain wheat option that softens easily, making it baby-friendly. Similarly, puffed wheat (unsweetened, with no honey added) can be soaked in milk or water to create an easy texture for babies to eat.
Several wheat-free alternatives are available if your baby shows signs of wheat intolerance or gluten sensitivity. Rice cereal, such as Earth’s Best Organic Rice Cereal, is a great gluten-free option, as is oatmeal baby cereal, like Gerber Oatmeal Cereal. Other nutritious alternatives include quinoa or millet porridge, which provide essential nutrients while being naturally gluten-free.
When introducing wheat cereal to your baby, it’s best to start with a single-grain wheat cereal before moving on to multigrain varieties. Remember, your baby is familiar with the taste of breastmilk or formula. When you mix either with your baby's cereal, it will create a familiar taste and smoother texture, making it easier for your baby to accept. Introduce wheat gradually, offering only one new food at a time, and carefully monitor for any allergic reactions. Lastly, always choose baby cereals free from added sugar, salt, or artificial flavor to ensure your little one gets the best nutrition possible.