Fatty Liver Diet—3 Food Groups That Are Great for Fatty Liver
Fatty liver, or the build-up of fat deposits in the cells of the liver, is a normal phenomenon that occurs in almost every breathing human being. It’s only when this accumulation of fats becomes excessive—and most likely leading to an inflammation of the liver— that serious liver diseases like the alcoholic liver disease (ALD) and the non-alcoholic fatty liver disease (NAFLD) can develop.
There are many risk factors such as intake of certain medications, over-consumption of alcohol, obesity, and high cholesterol levels which are associated with the likelihood of developing these diseases, and avoiding these risks will definitely keep fatty liver in check and help curb its worsening. But whether caused by alcohol or not, fatty liver disease may be reduced and prevented to a great extent with the help of a healthy diet.
So, here are 3 foods that are excellent to include in a fatty liver diet:
Whole grains
Whole grains are a class of foods that have a low glycemic index, which means they don’t affect blood sugar levels as dramatically. On the opposite end of the spectrum are foods like processed carbohydrates such as white bread, sugary cereals and processed snack foods that are high-glycemic that greatly disrupt blood sugar levels and accelerate fatty liver.
Whole grains not only prevent and help alleviate fatty liver disease, they are also associated with reduced risk of diabetes, heart disease, and other serious conditions, and provide vitamins, minerals, antioxidants and dietary fibres that are crucial for your general well-being. Some of the most potent whole grains you can try include spelt, brown or wild rice, oats, bulgur, barley, and rye. Include these in your fatty liver diet routinely to reap the most rewards.
Plenty of fruits and vegetables
Many of us today have internalized and taken to heart the importance of having our greens and fruits in our diet. However, the keyword here is “plenty.” Fruits and vegetables provide a wide range of valuable nutrients including vitamins, minerals and antioxidants that strengthen the body’s immune system and fend off infection and disease, but many experts today agree that for these benefits to really kick in, the quantities taken must be plentiful—half a dozen servings or so a day for good measure.
Greens like spinach, swiss chard, kale, and brussels sprouts, for example, reduce toxins in the liver and promote liver enzyme production, enzymes which protect the liver and rids it of excessive fat deposits. Broccoli may not be so pretty to eat or look at, but a diet rich in fruits and vegetables can significantly reduce development of fatty liver disease.
Unsaturated fats
Just because the problem is fatty liver doesn’t mean all fats should be banned from your diet! It is the saturated and trans fats, commonly found in deep-fried foods, red meat and high-fat dairy products that are bad because they increase the risk for diseases and may be particularly harmful to those with fatty liver disease.
When consumed in appropriate amounts, on the other hand, unsaturated fats like those found in nuts, seeds and vegetable oils, promote heart health, brain and liver function and overall physical wellness.
If you can consistently (and plentifully in the case of greens and fruits) include these foods in your fatty liver diet, you will not only reduce the chance of developing the liver diseases briefly discussed earlier, you will also enjoy the benefits of much healthier eating in plenty of other areas in your life as well.
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