Fatty liver disease is no longer limited to heavy drinkers and is an alarming trend that is occurring among non-alcoholic people as well. Non-alcoholic fatty liver disease (NAFLD) is, in many cases, associated with sedentary lifestyle and diet, and yet half of the world population does not realise that they carry it. As much as exercise and weight loss are important components of management, what you consume is also very important.
According to Dr Shivam Joshi, Dr Shivam Singh, Resident Doctor, Internal Medicine, Indraprastha Apollo Hospital, Delhi, “the liver is very sensitive to the food we consume. Even quite dietary errors taken every day can bring some serious fat depositions and liver inflammation on a long-term basis.”
We asked Dr Joshi, five of the biggest nutritional follies that can cause fatty liver, and he listed them below as:
Five Habits to Avoid:
1. Daily consumption of Sugary Beverages
Do you think a soda a day is no big deal? Think again. One of the major causes of fat deposits in the liver is sugar-sweetened beverages, in particular those that contain high-fructose corn syrup. These beverages promote a process known as de novo lipogenesis, in which our body turns excessive sugar into fat in the liver.
According to Dr Joshi, “fructose is used by the liver, and when the source of this food is intensified, it gets overloaded and converts to fat. WHO advises that the intake of added sugar should not be more than 10% of total calories, and should preferably be less than 5% for those with liver problems.”
“For someone on a 2000-calorie diet, this equates to no more than 50 grams per day, ideally closer to 25 grams,” he added.
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2. Ultra-Processed Foods
Chips, frozen foods, instant soup and noodles, and ready-to-eat foods tend to be abundant in preservatives, salt and synthetic ingredients. They are also ingredients that can lead to insulin resistance, a major cause of fatty liver. Moreover, this may cause low-grade chronic inflammation in the body, too. According to Dr Joshi, “The constant intake of preservative-packed ultra-processed food can lead to fat storage in the liver. Even infrequent intake of processed foods can elevate oxidative stress and inflammatory markers in people already prone to fatty liver.”
3. Excessive consumption of Fried Foods, Red Meats and Full-Fat Dairy Products
Although eating fried food occasionally may not seem unhealthy, to an already strained liver, this can exacerbate the inflammatory process. Overburdened by occasional indulgence in trans fats, the use of old oil or too much saturated fats can lead to fatty liver. Moreover, red meat, bacon, butter and cheese have high levels of fatty cuts that contain saturated fats, which can cause liver inflammation.
According to Dr Joshi, “Occasional consumption of fried food may not be immediately harmful, but it still contributes to overall liver stress, especially when trans fats or reused oils are involved.”
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4. Consumption of Excess Seed Oils
Vegetable oils such as soybean, corn, and sunflower oil, which are common in many households, contain omega-6 fatty acids. Although not necessarily negative, excessive omega-6 (and they are not always coupled with omega-3s) can help catalyse oxidative stress and inflammation.
5. Ignoring the Fibre Intake
Possibly one of the biggest mistakes people make is what they do not consume enough fibre. Low fibre diets, diets deficient in fruits, vegetables and healthy fats (such as omega-3s found in nuts, seeds, and fatty fish) do not contain nutrients that the liver requires to detoxify and regenerate.
“Fibre controls excess fat as well as toxins in the body, and antioxidants in fresh products keep the liver cells safe. Think of fibre as an organ cleaner. It can be considered like a detox, which you take every day to keep your system in balance, Dr Joshi explained.
What to Eat Instead?
- New fruits such as berries, papaya, and apples.
- Fruits and vegetables, including cruciferous ones, such as broccoli, cauliflower and kale.
- While grains, legumes and oats.
- Fatty fish (such as salmon), walnuts and flaxseeds.
- Olive or mustard oil that is pressed at cool temperatures.
- What to Avoid During Fatty Liver
- Sweetened drinks should be avoided.
- Replace sugary drinks with water or green tea, or lemon water.
- Limit packaged and processed food.
- Use healthy oils to cook at home
- Consume more foods with fibre and vegetables with colour in them
- Instead of red meat and butter, eat lean meat, fish, and nuts.
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The last word: Little Decisions, Great Results
Fatty liver disease can occur without your knowledge, so diet is one of the areas where you have complete control. Dr Joshi said, “You have to make smart decisions: exclude the processed foods, eat clean and be consistent in your well-balanced diet to keep your liver and overall body as well.” In case you were diagnosed with fatty liver or obesity, or a high level of cholesterol, a redesign of your diet can be the initial, and even the best, step towards the turnaround.