Master of Science and Doctor Nguyen Anh Duy Tung, from the Department of Clinical Nutrition at Tam Anh General Clinic District 7, explains that compared to refined white rice, brown rice retains its bran and germ layers. These layers are rich in fiber, magnesium, manganese, and B vitamins (B1, B3, B6). These micronutrients are crucial for carbohydrate and lipid metabolism, enabling the body to use energy efficiently and limiting the conversion of excess sugar into fat stored in the liver.

Each serving of cooked brown rice, approximately 150 g, provides an average of three to four g of fiber. This fiber helps slow glucose absorption after meals, preventing sudden insulin spikes, a key factor in the development of fatty liver. When insulin levels are well-controlled, the synthesis of triglycerides in the liver decreases, making it harder for liver fat to accumulate.

Brown rice is rich in fiber and micronutrients, supporting fat metabolism in the liver. Photo created by AI

Brown rice also contains antioxidants such as phenolic acid, flavonoids, and gamma-oryzanol. These compounds can reduce oxidative stress and chronic inflammation in liver cells. This is beneficial for individuals with non-alcoholic fatty liver disease, where silent inflammation and metabolic disorders often persist for years.

According to doctor Tung, individuals with fatty liver disease can partially replace white rice with brown rice for about three to four meals per week, consuming one-half to one cup per meal. Soaking the rice for six to eight hours before cooking is recommended to make the grains softer, easier to digest, and to reduce bloating. Combining brown rice with lean protein, such as fish, skinless poultry, or tofu, and plenty of green vegetables helps control calorie intake and supports more effective liver fat reduction. However, brown rice is not a cure for fatty liver disease.

Eating too much brown rice in one meal or completely replacing other carbohydrates can cause indigestion and bloating, especially in older adults or those with stomach conditions. Liver fat reduction is only effective when brown rice is part of a balanced diet that limits sugar, sweets, fried foods, and saturated fats.

Combining healthy carbohydrate choices like brown rice with a diverse diet, portion control, and regular exercise helps achieve sustainable improvement in liver fat. This approach also reduces the risk of progression to fatty liver hepatitis and long-term metabolic complications. Additionally, supplementing with natural active ingredients like wasabia japonica and s.marianum supports digestion, enhances metabolism, and improves liver cell function, contributing to the prevention of fatty liver disease.

Individuals with fatty liver disease should consult a nutritionist or gastroenterologist if their liver fat does not improve despite dietary adjustments, or if they experience symptoms such as persistent fatigue, bloating, or pain in the right upper abdomen. Cases of elevated liver enzymes accompanied by high blood sugar or blood lipids also require assessment to establish a suitable diet and disease monitoring.

Trong Nghia