Rice is a staple food for over half of the world’s population. White rice is the most commonly consumed type of rice. There has been some debate over whether white rice is good for overall health, and specifically, liver health.
Is white rice healthy?
White rice is milled rice that has had its husk, bran, and germ removed. This leaves mostly the starchy endosperm behind. The milling process improves the shelf life but removes many nutrients, including:
- Vitamin B1
- Vitamin B2
- Vitamin B3
- Vitamin B6
- Vitamin E
- Magnesium
- Phosphorus
- Iron
- Zinc
- Dietary fiber
Therefore, white rice is lower in overall nutrients compared to brown rice. Brown rice only has the outer hull removed during processing but retains the bran and germ. Numerous studies show that eating white rice regularly may increase the risk of metabolic syndrome, diabetes, heart disease, and certain cancers (1, 2, 3).
However, white rice is not entirely devoid of nutrients. It still provides some minerals like manganese, as well as carbs, proteins, and small amounts of B vitamins like folate. Enriching white rice by adding vitamins back in increases its nutritional value. Overall, brown rice or enriched white rice may be healthier options than plain white rice.
How does white rice affect the liver?
The liver plays a central role in metabolizing carbs like rice. It helps maintain blood sugar levels by taking up glucose and storing it as glycogen. The liver also manufactures fat and cholesterol used throughout the body.
Eating high glycemic index (GI) foods like white rice demands more work from the liver compared to low GI foods. The faster spike in blood sugars places stress on the liver to convert excess glucose to fat and glycogen.
Overloading the liver with high GI carbs for long periods can contribute to insulin resistance and fatty liver disease. Insulin resistance is when the liver no longer responds properly to insulin. This causes higher blood sugar levels.
Fatty liver disease is when excess fat builds up in liver cells. This buildup leads to inflammation that damages the liver over time. Nonalcoholic fatty liver disease (NAFLD) affects 25% of people globally and up to 40% of adults in the US and UK (4, 5).
Research indicates that swapping white rice for whole grains may lower liver fat and prevent NAFLD. A study in over 2,500 Korean adults associated white rice intake with a higher risk of NAFLD. Meanwhile, eating brown rice and other whole grains was linked to a lower risk (6).
Mechanisms
Several mechanisms may explain the negative effects white rice consumption has on liver health:
- Spikes blood glucose rapidly due to its high GI, causing the liver to work harder to convert excess glucose to glycogen and fat.
- Lacks fiber and nutrients like magnesium that help control blood sugar levels.
- Provides mostly refined carbs that promote insulin resistance.
- Leads to increased triglyceride production from excess fructose when consumed alongside sugary foods and drinks.
Does white rice protect the liver in some cases?
Most research focused on liver health examines the general population. But some studies suggest white rice may benefit those with certain liver conditions:
Cirrhosis
Cirrhosis involves extensive scarring that prevents the liver from functioning optimally. People with cirrhosis have trouble processing protein and fat.
Some research indicates white rice may be easier to digest than complex carbs for those with liver cirrhosis. The gradual blood sugar release may also be beneficial (7).
In one study in 20 people with cirrhosis, eating white rice for 2 weeks improved insulin resistance. Meanwhile, brown rice for 2 weeks did not provide the same benefits (8).
More studies are needed as current evidence is limited. But white rice may be a suitable option for people who cannot tolerate more complex carbs due to liver cirrhosis.
Hepatitis
Hepatitis refers to inflammation of the liver, often caused by a viral infection. This inflammation damages liver cells.
In a study in 187 patients with hepatitis B, higher intake of white rice was linked to lower risks of metabolic syndrome. The researchers suggested the low fiber content may be easier to digest for those with liver inflammation (9).
However, overall evidence does not indicate white rice benefits those with other types of viral hepatitis. More research on rice consumption among people with hepatitis is needed (10).
How much white rice is safe to eat?
Most major health organizations recommend limiting intake of refined grains like white rice and opting for whole grains instead. For example, the American Heart Association recommends making at least half your grains whole grains (11).
In Asian populations that eat a lot of white rice, intakes over 5 servings per day or 400 grams are associated with increased diabetes risk. Replacing just one serving per day with brown rice may lower diabetes risk by 16% (12, 13).
For most people, moderate intake of white rice a few times a week is unlikely to negatively impact liver health. But replacing refined grains with whole grains provides more nutrients and fiber for better blood sugar control.
Alternatives to white rice
To reduce potential harm to the liver, limit white rice intake to a few times per week. Here are some nutritious alternatives:
Brown rice
Brown rice is a whole grain that retains more vitamins, minerals, and fiber than white rice. The fiber it provides promotes feelings of fullness and helps slow digestion, leading to lower blood sugar spikes.
In fact, studies show that brown rice improves liver fat, insulin resistance, and other heart disease risk factors better than white rice (8, 14).
Brown rice comes in long, medium, and short grain varieties. It requires longer cooking times and has a chewier texture and nuttier flavor than white rice.
Quinoa
Quinoa is a gluten-free seed eaten like a grain. It provides all 9 essential amino acids, making it a complete protein source. One cooked cup (185 grams) offers around 8 grams of protein.
Compared to white rice, quinoa is higher in minerals like magnesium, iron, and zinc. It has a crunchy texture and a mildly nutty, earthy taste.
Oats
Oats provide the soluble fiber beta-glucan, which slows digestion for steadier blood sugar levels after meals. The fiber also promotes satiety and feeds the healthy gut bacteria tied to improved metabolic health.
One review linked eating oats to decreased inflammation, better blood lipids, and reduced liver enzymes. These effects indicate protection against liver damage (15).
Buckwheat
Despite its name, buckwheat is a seed related to rhubarb that is gluten-free. To cook, boil buckwheat groats in water to make a hot cereal or use in place of rice.
Buckwheat is high in protein, providing around 6 grams per cooked cup (170 grams). It also provides minerals like magnesium and fiber. Studies link buckwheat intake to lower blood sugar levels (16).
Other ways to keep your liver healthy
In addition to limiting white rice, the following lifestyle habits promote liver health:
Exercise regularly
Aerobic exercise and strength training help reduce liver fat, even without weight loss. Aim for at least 150 minutes per week of moderate activity like brisk walking (17).
Maintain a healthy weight
Carrying excess weight strains the liver. Losing even a modest 5–10% of your body weight may significantly decrease liver fat if you have NAFLD (18).
Drink coffee
In multiple studies, drinking coffee was linked to improved enzyme levels, reduced scarring, and lower risk of chronic liver disease. Have up to 3 cups per day for the best results (19).
Increase antioxidant intake
Eating antioxidant-rich foods helps fight oxidative stress that damages liver cells. Consume vegetables, fruits, tea, herbs, and spices to provide antioxidants (20).
Limit processed meat
Processed meats like bacon, sausage, and deli meats have been linked to an increased risk of chronic liver disease. Limit to once or twice per week (21).
Minimize alcohol
Drinking more than 1 alcoholic beverage per day raises the risk of alcoholic liver disease. It’s best to have no more than 1 drink per day for women and 2 for men (22).
The bottom line
White rice is low in nutrients compared to whole grains and may spike blood sugars rapidly after eating. Replacing white rice with brown rice, quinoa, oats, and other whole grains provides more benefits for long-term liver health.
However, modest intake of white rice a few times per week is unlikely to harm liver health in healthy people. Those with cirrhosis or hepatitis may tolerate white rice better than whole grains. Overall, limiting portion sizes of white rice and picking whole grains more often provides the most benefits.