Should I be worried about arsenic in gluten-free foods?

Following a gluten-free diet has done wonders for my GI issues and brain fog. But lately I’ve been seeing news reports saying gluten-free foods increase exposure to arsenic and other toxic chemicals. Now I’m worried my favorite gluten-free breads and treats could be bad for me. Are they unsafe?

There is reason to be cautious. In a study conducted at the University of Illinois at Chicago, researchers found that people who followed a glutenfree diet for five or more years had nearly twice as much arsenic and 70 percent more mercury in their systems as those who consumed a standard diet. And chronic exposure to low levels of these toxic metals has been linked to nausea, arrhythmia, blue moods, fatigue, weight gain and neurological issues.

The problem with gluten-free diets: Most processed foods like bread, pasta and cookies use a form of rice flour as a substitute for wheat. This gluten-free grain is great for creating a tender crumb and light texture in baked goods, but it is particularly vulnerable to heavymetal contamination. That’s because rice is grown in fields that are flooded with irrigation water. This water tends to be polluted with arsenic and mercury, which rice plants then absorb as they grow.

That said, it is possible to enjoy the benefits of a gluten-free diet without the associated health risks. The key is favoring whole foods, including fresh fruit and vegetables, lean meats, nuts and legumes, and limiting intake of processed gluten-free products made with rice flour. Instead, opt for breads and pastas made from nuts, ancient grains and beans. A few products that get our stamp of approval: Food for Life Sprouted for Life Almond Bread, which is made with quinoa, millet and almond meal and has a hearty, nutty taste ($10, healthfood stores); Ancient Harvest Supergrain Pasta, a cornand quinoa-based noodle with a toothsome chew ($3, supermarkets); and Lucy’s Gluten-Free Cookies, which are made from a blend of oat, chickpea, tapioca, sorghum and fava flours ($4, supermarkets).