Ris indeholder uorganisk arsen, som kan skade sundheden på lang sigt. Det betyder dog ikke, at al ris er bandlyst fra menuen. Læs her, hvordan du kan spise ris på den kloge måde.
Af Rose Maimonide, rosemaimonide.com
Hvad er problemet?
Ris indeholder uorganisk arsen, som kan give øget risiko for lunge- og hudkræft. Det mistænkes også for at kunne give skader på hjernen og andre vitale organer, hvis et foster eller lille barn udsættes for mere uorganisk arsen, end godt er. Det er skader, som måske først viser sig efter mange år.
Fødevarestyrelsen fraråder derfor at give risdrik og riskiks til børn og at undgå ris, grød med ris eller andre risprodukter dagligt til børn. Jeg vil tilføje: Gravide bør være lige så opmærksomme.
Det gælder også rispops, galetter og lign., for oftest er det primære indhold ris.
Der er også uorganisk arsen i drikkevand. Derfor er det klogt at reducere sit indtag af uorganisk arsen fra fødevarer, primært ris.
Vidste du …
at hvis man spiser to portioner ris på en uge, så har man brugt sin “kvote” for uorganisk arsen den uge?
Må man så ikke længere spise ris til aftensmaden?
Jo!!! Du og din familie må gerne spise kogte ris til aftensmaden – men overdriv ikke. For sundhedens skyld er det godt at variere med andre korn. Prøv med hirse, boghvede, amarant, byg, perlebyg, spelt, perlespelt, havre, perlerug … og glem ikke den gode kartoffel! Kartofler har for øvrigt også et meget bedre klimaregnskab end ris.
Basmatiris har det laveste indhold af arsen inden for ris (men der kan være variationer afhængigt af voksested). Der er mere uorganisk arsen i fuldkornsris/brune ris end i hvide ris, da arsenet især er koncentreret i skallen. Fuldkorn er derfor ikke det bedste valg.
Og ja, asiaterne har altid spist en masse ris … Men det er ikke et argument for at være ligeglad med uorganisk arsen. Mange fødevarer, som oprindeligt var sunde og uproblematiske, er i nyere tid blevet forurenede.
Sådan fjerner du arsen fra ris
Du kan godt skylle en del arsen af dine ris.
Sådan gør du:
- Skyl risen grundigt et minuts tid, og sæt den i blød i vand, gerne 12 timer/natten over, men en time eller to hjælper også.
- Hæld vandet fra, skyl risen igen, og kog den i seks (!) dele vand til en del ris.
- Hold godt øje med, hvornår risen er færdig – kogetiden reduceres nemlig af iblødsætningen.
- Hæld det overskydende vand fra efter kogning.
På den måde har du fjernet ca. en tredjedel af arsenet. Samtidig bliver risen nemmere at fordøje.
Kan man ikke bare vælge økologiske risprodukter?
Arsen findes i jorden og optages i risen, når den vandes. Det varierer meget fra sted til sted, hvor meget arsen, der er i jorden. Arsen stammer bl.a. fra kunstgødning, pesticider og kylllingefoder.
Indholdet af arsen i de færdige risprodukter er altså et spørgsmål om geologi, ikke om økologi.
Så du får desværre ikke mindre arsen af at vælge økologiske risprodukter. Men det har selvfølgelig andre fordele, fx færre pesticider.
Fem hurtige om arsen i ris
- Spis økologiske ris af og til, men undgå at overdrive, og variér med korn og kartofler.
- Skyl risen, sæt den i blød, skyl den igen, og kog den i rigeligt vand. Hæld det overskydende vand fra.
- Foretræk økologiske basmatisris.
- Vælg sundere alternativer til risdrik og riskiks – især til gravide og små børn.
- Bevar proportionerne og den sunde fornuft. En riskiks er ikke farlig. Men riskiks og/eller risdrik på daglig basis bør undgås.
Kilder
https://www.consumerreports.org/cro/magazine/2012/11/arsenic-in-your-food/index.htm
Om Rose Maimonide
Rose Maimonide hjælper børnefamilier og gravide med at have nemt ved at leve sundt, bæredygtigt og kemifrit i en travl hverdag. I Roses onlineunivers Grøn Stue får du genveje, personlig rådgivning og varmt fællesskab omkring alt til din bæredygtige hverdag. Se mere på rosemaimonide.com
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