The hidden health risk in your daily rice and roti
Rice and wheat dominate Indian diets, but experts warn these staples may be losing nutrients while toxic elements like arsenic increase over time.
Rice at lunch, rotis at dinner. For millions of Indians, these staples are not just food choices, they are a daily routine repeated across households, offices, schools and roadside eateries.
But health experts are now raising concerns that the very foods dominating Indian plates may not be as nutritious as they once were.
According to findings highlighted in the latest annual report by the Indian Council of Agricultural Research (ICAR), the nutritional value of high-yielding varieties (HYVs) of rice and wheat has declined over the decades, while the concentration of toxic elements such as arsenic in rice has increased.
The findings are based on an analysis of 528 food samples collected from six regions across India and compared with older nutritional data from 1989.
Doctors and nutrition experts warn that this is not just an agriculture issue. It could gradually become a public health concern in a country where rice and wheat form the backbone of everyday diets.
WHY HEALTH EXPERTS ARE WORRIED
Experts say the problem is not about people eating less food. It is about people eating enough calories but still missing out on essential nutrients needed for proper health.
Declining levels of nutrients such as iron and zinc in staple grains may contribute to what experts call - a condition where the body receives enough food but not enough micronutrients.
Low micronutrient intake has been linked to fatigue, weak immunity, anaemia, poor concentration, slower child development and metabolic health issues.
The concern becomes more significant in India, where anaemia and nutritional deficiencies are already widespread among women and children.
At the same time, researchers are also closely watching the issue of toxic exposure through food.
Rice is particularly vulnerable to absorbing arsenic because it is grown in water-flooded conditions. Long-term exposure to arsenic has been linked to a higher risks of cardiovascular disease, neurological disorders, respiratory illnesses and certain cancers.
Nutrition therapist Neelanjana Singh said modern diets have become heavily dependent on limited number of grains.
“Diet diversity is a very important aspect of healthy eating. If someone is consuming rice or wheat every single day in large quantities, shifting to a wider variety of grains can help reduce the overall risk,” she explained.
According to Singh, depending less heavily on a single staple may help minimise long-term toxic exposure.
HOW INDIA’ S FOOD SYSTEM CHANGED
Experts trace the issue back to the Green Revolution era of the 1960s and 70s, when India rapidly adopted high-yielding crop varieties to prevent famine and improve food production.
The strategy helped India strengthen food security and dramatically increase grain output. However, researchers now say the strong focus on higher yields may also have gradually affected nutrient density in crops over time.
Agriculture and soil-health studies have linked declining food nutrition to factors such as excessive fertiliser use, declining soil quality, mono cropping and intensive farming practices.
Singh said healthier soil ultimately translates into healthier food.
“If soil nutrients are preserved, crops naturally absorb more nutrients, which eventually improves the nutritional quality of food,” she said.
WHO COULD BE MOST AT RISK?
Health experts say certain groups may be more vulnerable to the effects of poor nutritional quality and toxic exposure through staple foods.
These include:
- Children and adolescents
- Pregnant women
- Elderly people
- People with anaemia
- Individuals with diabetes or chronic illnesses
For growing children, nutrients such as iron and zinc are essential for brain development, immunity and growth. In adults, long-term nutritional imbalance may silently affect metabolism, energy levels and overall health.
WHAT CAN PEOPLE DO?
Experts stress that the findings do not mean people should stop eating rice or wheat altogether. Instead, they recommend improving dietary diversity and reducing dependence on a single staple food.
According to Singh, traditional grains such as bajra, jowar, ragi and foxtail millet may offer healthier alternatives because they require fewer pesticides and fertilisers and are naturally rich in fibre and micronutrients.
Millets are hardy grains and carry a much lower risk of toxic exposure. They are excellent alternatives and should be promoted more widely.
Experts also recommend:
- Including more pulses and legumes
- Eating seasonal vegetables and fruits
- Choosing less processed grains
- Rotating grains instead of relying on one staple daily
- Improving dietary diversity at home
Singh also pointed to simple cooking methods that may help reduce arsenic exposure in high-risk regions.
“Boiling rice in extra water and draining the excess water afterward is one method that has been observed to help reduce arsenic content,” she said.
While India’s Green Revolution helped the country fight hunger decades ago, experts now say the next challenge may be ensuring that the food people eat every day remains both nutritious and safe in the long run.
Rice at lunch, rotis at dinner. For millions of Indians, these staples are not just food choices, they are a daily routine repeated across households, offices, schools and roadside eateries.
But health experts are now raising concerns that the very foods dominating Indian plates may not be as nutritious as they once were.
According to findings highlighted in the latest annual report by the Indian Council of Agricultural Research (ICAR), the nutritional value of high-yielding varieties (HYVs) of rice and wheat has declined over the decades, while the concentration of toxic elements such as arsenic in rice has increased.
The findings are based on an analysis of 528 food samples collected from six regions across India and compared with older nutritional data from 1989.
Doctors and nutrition experts warn that this is not just an agriculture issue. It could gradually become a public health concern in a country where rice and wheat form the backbone of everyday diets.
WHY HEALTH EXPERTS ARE WORRIED
Experts say the problem is not about people eating less food. It is about people eating enough calories but still missing out on essential nutrients needed for proper health.
Declining levels of nutrients such as iron and zinc in staple grains may contribute to what experts call - a condition where the body receives enough food but not enough micronutrients.
Low micronutrient intake has been linked to fatigue, weak immunity, anaemia, poor concentration, slower child development and metabolic health issues.
The concern becomes more significant in India, where anaemia and nutritional deficiencies are already widespread among women and children.
At the same time, researchers are also closely watching the issue of toxic exposure through food.
Rice is particularly vulnerable to absorbing arsenic because it is grown in water-flooded conditions. Long-term exposure to arsenic has been linked to a higher risks of cardiovascular disease, neurological disorders, respiratory illnesses and certain cancers.
Nutrition therapist Neelanjana Singh said modern diets have become heavily dependent on limited number of grains.
“Diet diversity is a very important aspect of healthy eating. If someone is consuming rice or wheat every single day in large quantities, shifting to a wider variety of grains can help reduce the overall risk,” she explained.
According to Singh, depending less heavily on a single staple may help minimise long-term toxic exposure.
HOW INDIA’ S FOOD SYSTEM CHANGED
Experts trace the issue back to the Green Revolution era of the 1960s and 70s, when India rapidly adopted high-yielding crop varieties to prevent famine and improve food production.
The strategy helped India strengthen food security and dramatically increase grain output. However, researchers now say the strong focus on higher yields may also have gradually affected nutrient density in crops over time.
Agriculture and soil-health studies have linked declining food nutrition to factors such as excessive fertiliser use, declining soil quality, mono cropping and intensive farming practices.
Singh said healthier soil ultimately translates into healthier food.
“If soil nutrients are preserved, crops naturally absorb more nutrients, which eventually improves the nutritional quality of food,” she said.
WHO COULD BE MOST AT RISK?
Health experts say certain groups may be more vulnerable to the effects of poor nutritional quality and toxic exposure through staple foods.
These include:
- Children and adolescents
- Pregnant women
- Elderly people
- People with anaemia
- Individuals with diabetes or chronic illnesses
For growing children, nutrients such as iron and zinc are essential for brain development, immunity and growth. In adults, long-term nutritional imbalance may silently affect metabolism, energy levels and overall health.
WHAT CAN PEOPLE DO?
Experts stress that the findings do not mean people should stop eating rice or wheat altogether. Instead, they recommend improving dietary diversity and reducing dependence on a single staple food.
According to Singh, traditional grains such as bajra, jowar, ragi and foxtail millet may offer healthier alternatives because they require fewer pesticides and fertilisers and are naturally rich in fibre and micronutrients.
Millets are hardy grains and carry a much lower risk of toxic exposure. They are excellent alternatives and should be promoted more widely.
Experts also recommend:
- Including more pulses and legumes
- Eating seasonal vegetables and fruits
- Choosing less processed grains
- Rotating grains instead of relying on one staple daily
- Improving dietary diversity at home
Singh also pointed to simple cooking methods that may help reduce arsenic exposure in high-risk regions.
“Boiling rice in extra water and draining the excess water afterward is one method that has been observed to help reduce arsenic content,” she said.
While India’s Green Revolution helped the country fight hunger decades ago, experts now say the next challenge may be ensuring that the food people eat every day remains both nutritious and safe in the long run.
