Does Rice Reduce Triglycerides? The Truth About Brown vs. White

December 7, 2025 •

4 min read

According to the American College of Cardiology, dietary changes can help cut triglycerides by more than 70%, but does rice reduce triglycerides? The answer is not as simple as a yes or no, as the type of rice and the overall context of your diet are crucial factors.

Quick Summary

White rice can increase triglyceride levels, while high-fiber brown rice can help manage them as part of a balanced diet focused on whole grains and healthy fats.

Key Points

Brown rice can help: As a whole grain, brown rice is high in fiber, which helps manage triglycerides by slowing sugar absorption and improving insulin sensitivity.
White rice can harm: The refining process strips white rice of beneficial fiber, and its high glycemic index can raise triglyceride levels, especially when consumed in large quantities.
Portion control is key: Consuming large amounts of any carbohydrate, even whole grains like brown rice, can contribute to high triglycerides; moderation is essential.
Dietary context matters: The effect of rice depends on your overall diet; pair whole grains with healthy fats (like those in avocado or fish), lean protein, and plenty of vegetables for best results.
Fiber is beneficial: Increasing overall fiber intake from sources like brown rice, beans, oats, and vegetables is a key dietary strategy for lowering triglycerides.
Limit refined carbs and sugar: Reducing other sources of refined carbohydrates like white bread, pastries, and sugary drinks is as important as choosing the right rice.

Understanding the Link Between Diet, Carbohydrates, and Triglycerides

Triglycerides are a type of fat in your blood that your body uses for energy. When you eat, your body converts any excess calories into triglycerides, which are then stored in your fat cells. High triglyceride levels can increase your risk of heart disease, stroke, and pancreatitis. The type and amount of carbohydrates you consume are particularly important because excess carbs, especially refined ones, are a significant contributor to elevated triglycerides.

The Impact of Refined White Rice

White rice is a refined carbohydrate because its hull, bran, and germ have been removed during processing. This refining process strips away most of its fiber, vitamins, and minerals. Because it lacks fiber, white rice has a high glycemic index (GI), meaning it is digested quickly and can cause rapid spikes in blood sugar. When blood sugar spikes, the body releases insulin to regulate it. Over time, high intake of high-GI foods can lead to insulin resistance, which can cause the liver to produce more triglycerides.

For this reason, health authorities like Harvard Health and the National Lipid Association advise cutting back on easily digested carbohydrates like white rice to help manage triglyceride levels.

The Protective Role of Brown Rice and Whole Grains

In contrast, brown rice is a whole grain. This means it retains its fibrous bran and germ layers, which are packed with nutrients. The fiber in brown rice offers several key benefits for triglyceride management:

It slows down the absorption of carbohydrates into the bloodstream, which prevents the dramatic blood sugar spikes that trigger excess triglyceride production.
Improved insulin sensitivity: The fiber content helps your body's cells respond more effectively to insulin.
Increased satiety: Fiber helps you feel full longer, which can help with weight management, a key factor in lowering triglycerides.
The American Heart Association (AHA) and other health organizations recommend adding fiber-rich whole grains like brown rice to your diet to help control triglycerides.

Limiting Refined Carbs and Sugars

Beyond swapping white rice for brown, managing high triglycerides requires a broader dietary approach. Limiting your intake of refined carbohydrates and added sugars is essential. Foods to limit or eliminate include:

White bread, white pasta, and cereals made with white flour
Sugary drinks like soda, sweetened iced tea, and fruit juices
Candy, cookies, cakes, and other pastries
Excessive alcohol consumption, as it is a strong contributor to high triglyceride levels

Brown Rice vs. White Rice: A Nutritional Comparison

To understand the difference more clearly, here is a breakdown of how brown and white rice compare nutritionally in the context of managing triglycerides.


Feature	Brown Rice	White Rice
Processing	Minimally processed; retains bran and germ.	Highly processed; bran and germ removed.
Fiber Content	High in dietary fiber.	Very low fiber content.
Glycemic Index (GI)	Lower GI, leading to slower digestion.	High GI, causing faster blood sugar spikes.
Impact on Triglycerides	Helps manage levels by slowing carb absorption.	Can increase levels, especially with frequent, large portions.
Nutrients	Rich in vitamins, minerals, and antioxidants.	Contains fewer nutrients due to milling.

Broader Strategies for Reducing Triglycerides

While your choice of rice is a good start, for best results, it should be part of a comprehensive dietary plan. A diet rich in the following foods can help lower triglycerides:

Oily Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to help lower triglyceride levels.
Nuts and Seeds: Almonds, walnuts, and flaxseeds provide healthy fats and fiber.
Legumes: Beans, lentils, and chickpeas are excellent sources of fiber and plant-based protein.
Plenty of Vegetables: Especially leafy greens and non-starchy vegetables like broccoli and cauliflower.

Finally, remember that portion size and cooking methods also matter. Even with brown rice, consuming excessive amounts of carbohydrates can negatively impact triglyceride levels. Consider steaming, boiling, or grilling food instead of frying, and use healthy oils like olive oil in moderation.

Conclusion: Making Smarter Choices for Heart Health

Ultimately, the question of whether rice reduces triglycerides depends entirely on the type of rice and the amount consumed. Refined white rice, particularly in large portions, can contribute to higher triglyceride levels due to its high glycemic index and lack of fiber. In contrast, fiber-rich brown rice, consumed in moderation, is a heart-healthy whole grain that can help manage and reduce triglycerides. By prioritizing brown rice over white, controlling portion sizes, and adopting a diet rich in other whole foods, you can take a significant step toward improving your heart health and managing triglyceride levels. For more detailed dietary guidance, consulting a healthcare provider or a registered dietitian is always recommended.(https://www.lipid.org/sites/default/files/lifestyle_changes_to_reduce_triglycerides.final_edits.7.17.16_0.pdf)

Frequently Asked Questions

Yes, brown rice is generally better for managing triglycerides because it is a whole grain rich in fiber. The fiber helps slow the absorption of carbohydrates and prevents sharp spikes in blood sugar.

White rice is a refined carbohydrate with a high glycemic index. It is rapidly digested, which causes blood sugar spikes that can trigger the liver to produce more triglycerides.

The safe amount depends on your individual health needs and overall diet. The National Lipid Association recommends moderation with starchy foods and choosing 100% whole grains like brown rice. Portion control is crucial.

Whole grains like brown rice, oats, and quinoa are high in fiber, which can help reduce triglycerides. However, excessive consumption of any carbohydrate, including whole grains, can still contribute to high levels.

You should limit or avoid sugary drinks, baked goods, white bread, processed snacks, and excessive alcohol, as these can significantly raise triglyceride levels.

While brown rice is a positive part of a heart-healthy diet, it's not a sole solution. Its effect is modest and works best as part of a broader strategy involving a balanced diet, regular exercise, and weight management.

It is not necessary to completely eliminate rice. Instead, opt for brown rice in moderate portions and focus on replacing other refined carbs in your diet with healthier, whole-grain alternatives to manage your levels effectively.