Can You Eat Rice If You Have Fatty Liver? [Including Brown & Black Rice]

If you’re anything like me, giving up rice can feel like a massive challenge – especially if a good sushi roll makes you happy.

But there are indeed foods we have to stop eating after being diagnosed with a fatty liver – and rice is one of them. However, there is still hope for rice lovers, but the type and how much you eat are key.

So in today’s article, we’ll learn more about rice and NAFLD/MASLD, covering the regular white rice, as well as brown rice and black rice which are considered healthier alternatives.

Contrary to popular belief – that is, rice is a ‘bad carb’ and can make you fat – eating the right type of rice is good for fatty liver and is actually helpful in preventing obesity. Let’s dig in!

Why White Rice Is on the “Avoid” List

White rice is highly refined, meaning most of its fiber, vitamins, and minerals are stripped away.

A cup of cooked white rice is packed with carbohydrates – almost the same as three slices of white bread – and you shouldn’t eat bread either (although you can try healthy bread alternatives).

Rice is also associated with an increased risk of type 2 diabetes, which in turn is considered a major risk factor for fatty liver disease.

(Source: via the US Department of Agriculture nutrition info of white rice & white bread).

As a result, white rice should be excluded from your diet. It’s not nice to hear for most of us, but it’s something that has to be done if you want to get your health back.

Speaking of getting your health back, have you checked out my book titled From Fatty Liver to Healthy Liver? It’s about how I reversed my NALFD naturally and filled with actionable tips you can follow to improve your health.

Better Options: Brown Rice and Black Rice

If you can’t have a meal without rice, you must switch over to brown rice, black rice, or any type of whole rice that you can find. You should still eat them in moderation.

Whole grains like brown/black rice haven’t gone through the refining process that removes all the good stuff.

You get more fiber, vitamins, minerals, and antioxidants. These nutrients can help with weight management, blood sugar control, and inflammation reduction – all big wins for a healthier liver.

Brown rice is also high in antioxidants, which are important in cleansing the toxins inside our body and allow biological processes to occur smoothly.

Another mineral that is present in brown rice and plays a major role for the liver is selenium. Selenium aids in our body’s antioxidant activity. It helps activate the enzyme, glutathione peroxidase, which helps the liver detoxify and neutralize toxins.

Black rice has even more antioxidants, protein, iron, and fiber than brown and white rice. It also has a low glycemic index which makes it an ideal rice for a fatty liver diet.

Let’s look at this study conducted on obese Zucker rats. A brown rice diet for 10 weeks helped prevent NAFLD in these rats. While it’s not made on humans, it still proves that some rice varieties are safer than others.

We also have this study conducted by the Harvard School of Public Health showing that replacing white rice with brown rice lowers the risk of type 2 diabetes.

Personal note: I switched to brown rice after being diagnosed and rarely had the white variety since. It took some time to get used to its nuttier taste and firmer texture, but it worked well in the end. As an added bonus, I stay full longer.

Nowadays, I go for black rice because it’s softer, a bit sweeter in flavor, and tastier in my opinion. Plus, it makes any dish look fancy with its deep color!

Black Rice Recommendations

Since this is what I eat almost exclusively nowadays (when it comes to rice), I want to recommend a few great options if you want to make the switch too.

As a fun fact, Black rice was once considered a special food for the nobles and royalties only. This is why it is also known as “forbidden rice”.

Today, it can be found at any health food stores, Asian grocery stores, and Amazon. Check out my favorites below(affiliate links):

1. Lotus Foods Forbidden Rice – is 100% organic, gluten-free, and vegan. Lotus Foods is one of the first companies to introduce black rice in the US.
2. RiceSelect Premium Black Rice – a delicious, nutty flavored rice that is all-natural, non-GMO, BPA- and sulfite-free. It can also be used in soups.
3. RiceSelect Discoveries Black Rice – is low-fat, cholesterol-free, and suitable for vegans and vegetarians. Perfect for stir-fries and curry.

Portion Sizes and How Often to Eat

Like all foods that are part of a healthy, NAFLD-friendly diet, eating in moderation is key. What does that mean?

You should only have small portions of black or brown rice – a serving being from ½ to ¾ cup (cooked).

Try limiting rice meals to once a day or a few times a week, depending on your overall carbohydrate intake and exercise routine, mixing it with other liver-friendly foods and superfoods.

Conclusion

At the end of the day, focusing on a balanced diet is a must. White should be eliminated from the said diet and replaced with whole grains like brown or black rice.

Even so, make sure to keep portions in check, combine it with lean proteins, healthy fats, and vegetables and stay active.

I personally switched to using brown rice and black rice instead of white and it’s the best decision I made not only for my liver but for my overall health.

You can check my meal plan for a week here to see what options you have. Eat small healthy meals every 3 hours or so. Don’t overeat and talk to your doctor or nutritionist before you start a diet plan.