Is White Rice Bad For Fatty Liver?

You must have received numerous dietary tips, if you are someone who has fatty liver. It often seems too confusing to make the right food choice. One mostly-asked question is: can fatty liver patients eat white rice or is it harmful for them? If you too are confused about it, then we are here to help you.

To get a better understanding on this topic, we reached out to Dr Geetika Chopra, Celebrity Holistic Nutritionist. Read on.

Is White Rice Harmful For Fatty Liver?

Let’s begin by addressing the elephant in the room. “Yes — white rice can be harmful for fatty liver, especially when eaten frequently or in large portions. White rice is a refined carbohydrate, meaning it has been stripped of its outer bran and germ layers, which removes most of its fiber, vitamins, and minerals. As a result, it has a high glycemic index (GI) and causes rapid spikes in blood sugar and insulin levels after eating,” explains Dr Chopra.

She adds that when blood sugar rises quickly, the body releases more insulin to control it. “Over time, high insulin levels encourage the body to store excess glucose as fat, particularly in the liver and abdominal area. This leads to insulin resistance and fat accumulation in liver cells — the main drivers of non-alcoholic fatty liver disease (NAFLD). Additionally, white rice lacks fiber and essential nutrients that support liver detoxification and metabolism, making it less beneficial compared to whole grains or millets,” says Dr Chopra.

She summarised by stating that frequent white rice intake leads to sugar spikes, increased fat storage, and liver overload; while an occasional serving is fine, regular consumption of white rice can worsen fatty liver and slow recovery.

White Rice Substitutes For Fatty Liver Patients

For fatty liver patients, the best substitutes for white rice are whole grains and fiber-rich options that help stabilize blood sugar, improve insulin sensitivity, and reduce liver fat, shares Dr Chopra. She jots down some alternatives for white rice:

1. Brown Rice – Unlike white rice, brown rice retains its bran and germ layers, providing more fiber, B vitamins, and antioxidants. It helps regulate blood sugar and reduces fat accumulation in the liver.

2. Millets (Foxtail, Barnyard, Little, or Kodo Millet) – Millets are low on the glycemic index, gluten-free, and rich in fiber, magnesium, and plant compounds that support liver detoxification and reduce inflammation.

3. Quinoa – A complete protein source with all nine essential amino acids, quinoa is high in fiber and antioxidants. It helps maintain steady blood sugar and supports liver repair.

4. Red Rice or Black Rice – These varieties are rich in anthocyanins (natural antioxidants) that help combat oxidative stress and reduce liver inflammation.

5. Broken Wheat (Dalia) – A traditional, easily digestible alternative that provides complex carbohydrates and fiber, helping prevent insulin spikes.

6. Oats – Though not a direct rice substitute for every meal, oats are excellent for breakfast or porridge. Their beta-glucan content improves cholesterol and liver enzyme levels.

Our expert summarised that we can replace refined white rice with whole, unprocessed grains such as millets, brown rice, quinoa, or red rice to protect our liver, manage weight, and maintain balanced energy levels.

Also Read: Sudden Weight Gain Could Be A Sign Of Fatty Liver, Harvard Doctor Claims | How To Identify and Tips To Avoid

Diet Tips For Fatty Liver Patients

Dr Chopra shares some diet tips which can be useful for fatty liver patients. Let’s take a look at them:

Portion Control

A healthy diet for fatty liver focuses on controlling fat buildup, improving metabolism, and supporting the liver’s natural detoxification process. The first and most important step is to control portion sizes and calorie intake. Overeating, even healthy foods, can worsen fatty liver. Eating smaller, balanced meals every 3–4 hours and avoiding late-night snacking helps regulate metabolism.

Curb Your Carbs

Replacing refined carbohydrates like white rice, bread, and maida-based foods with whole grains such as brown rice, millets, quinoa, or oats is crucial because these have a lower glycemic index and prevent sudden spikes in blood sugar that contribute to liver fat storage.

Colourful Plate

A diet rich in vegetables and fiber supports liver cleansing and reduces fat absorption. Half of your plate should include colorful vegetables like spinach, broccoli, methi, beans, and carrots. Fruits such as berries, papaya, and citrus can be included in moderation for their antioxidants and vitamin C.

Healthy Fats

Healthy fats are essential too — the goal is not to eliminate fats but to choose the right ones. Olive oil, flaxseeds, chia seeds, walnuts, and avocado provide omega-3 fatty acids that reduce inflammation and improve lipid metabolism.

Protein Intake

Adequate protein intake supports liver cell repair and prevents muscle loss. Include lean proteins like lentils, beans, tofu, paneer, eggs (in moderation), and fatty fish such as salmon or sardines in your daily meals.

Avoid Sugar

Avoid added sugars completely — beverages like soft drinks, packaged juices, and desserts high in fructose directly contribute to fat accumulation in the liver.

Hydration

Hydration plays a key role too; drink at least 2–2.5 liters of water daily, and try infusing it with lemon, tulsi, or moringa to boost detoxification naturally. Also, for those with fatty liver, alcohol should be completely avoided, as even small amounts can accelerate liver damage.

Intermittent Fasting

Practicing intermittent fasting for 12–14 hours overnight can also help the liver rest, repair, and burn stored fat.

Lifestyle Choices

Beyond diet, lifestyle factors such as regular exercise (30–45 minutes daily), adequate sleep, and stress reduction through yoga or meditation are equally important.

Also Read: Is Quinoa Good For Reversing Fatty Liver? Find Out Here

The Final Word

A fatty liver-friendly diet is not about strict restriction but about mindful choices — focusing on natural, unprocessed foods that are high in fiber, moderate in protein, rich in healthy fats, and low in sugar. Consistency in these habits can gradually reverse fatty liver and restore optimal liver health.