Fatty Liver – Put your Liver on a Diet

Oct 7, 2022

Fatty Liver

Fatty liver, otherwise known as non-alcoholic fatty liver disease (NAFLD) , has become a global epidemic in the last decade. One quarter to a third of the adult population in North America has fatty liver and many don’t know it. One in ten children also have it, which demonstrates that it’s not caused by alcohol intake.

Effects of Diet on Body

When the documentary “Supersize Me” was released, it showed the damage that fast food, such as fries, burgers and soft drinks can have on the body.

The cardiovascular and immune system are significantly affected by ultra-processed foods and fast foods. The liver processes toxins in our body, and when fed a big proportion of ultra-processed food with high fructose corn syrup (HFCS), refined oils and sugar/sweetened beverages, our insides pay the price of those convenience foods.

There is a link with HFCS and the development of fatty liver disease. There was a study from the National Institute of Health in 2020, by Dr. Michael Karin, which demonstrated that mice developed fatty liver within a month of consuming sugary drinks   

As sugary drinks satisfy our sweet tastes, our liver and mice livers are getting fat with the sugar overload.

Many food companies use HFCS as an additive in their products as a cheap flavouring. In everyday food items, such as baked goods, cereals, pop/soft drinks, coffee flavourings, candies and cookies. Unexpectedly, it’s not just sweet foods that have HFCS, it’s also in savory items, such as pizza, salad dressings, ketchup and barbeque sauces.

Even foods that are seemingly healthy choices, such as yogurt and protein bars may have this sneaky ingredient added for flavour. If the food product is made in a factory and can be unwrapped, that’s a good indication that it may have added sweeteners that can stress our liver.

As liver specialist, Dr. Theodore Friedman, Ph.D. states,

High fructose corn syrup can lead to NAFLD by several mechanisms. It can increase the amount of fat made by the liver. It can also increase inflammation in the liver and can change how the liver metabolizes glucose. It can also increase abdominal fat.”

As the blood cholesterol and triglycerides rise, the liver cells are replaced with fat cells, which promotes liver inflammation. As fatty liver continues and develops, scarring and fibrosis occurs that will eventually lead to irreparable liver cirrhosis. 

The most common cause of death for people with fatty liver is cardiovascular and heart disease, and surprisingly, not liver disease. Fatty liver is a cardiovascular issue more than a liver problem.

Fatty Liver and Cardiovascular Link

Fatty liver is closely linked with poor diet and lifestyle, and may be an indicator of other metabolic dysfunctions happening with the circulatory system.

The diagnosis of fatty liver is an early warning sign of other systemic, internal problems developing inside. Prediabetes is a common condition that is associated with fatty liver, as there is a dysfunction that is occuring with the insulin response and blood sugars, along with elevated triglycerides. As prediabetes and fatty liver diagnoses are frequently diet related, they can be reversed through lifestyle interventions and dietary improvements.

As people who develop fatty liver may also have cardiovascular problems, a Mediterranean diet is a way of eating that can support cardiovascular health, in addition to healing the liver.

 

Liver Supportive Vegetables

There are foods that are supportive to the liver, and help with building, repairing and detoxifying the body cells and systems.
Cruciferous vegetables and sulfur-containing bulb foods with a phytochemical called allicin support the detoxifying actions of the liver.
Broccoli, cauliflower, brussel sprouts, radishes, kale, beet greens, cabbage and arugula are all vegetables that can help the liver. Garlic, onions, leeks and scallions are sulfur containing bulbs that support liver health.

Healthy Fats for Healthy Liver

One might think that a fatty liver develops from all sources of fat in the diet. This is not the case.

As the evidence is evolving, research has shown that fatty liver is more of a result of ultra-processed and fast foods. Components, such as added sugars/sweeteners, refined, processed fats and oils and deep fried foods appear to be the culprits causing the fatty liver epidemic. Changing the ratio of the diet to include more healthful fats, that are found in whole foods with omega-3, monounsaturated and other polyunsaturated fats are important fats and nutrients for liver health.

Omega-3 Fatty Acids

Fish are the most abundant animal source of omega-3 fatty acids in the diet. By including one to two sources of fish, such as salmon, mackerel, anchovies, sardines and herring in the weekly diet, the amount of omega -3 fatty acids recommended will most likely be met for recommended daily intakes. These particular types of fish have lower levels of heavy metals, such as mercury and contain an excellent source of omega-3 fatty acids.

Ground flaxseeds, chia and hemp hearts will offer plant sources of omega-3 fatty acids. Whole foods, such as avocado, nuts and seeds, plus olive oil will provide some beneficial fats for liver and overall health.

Whole Grains for Fibre and Liver Health

95 % of the North American population is not getting the recommended amount of fibre in their daily diet. Part of the reason may be the amount of ultra-processed foods that are consumed every day. Much of the processed and packaged foods that offer convenience do not provide much in the way of fibre.

By contract, whole, minimally processed foods offer a rich source of fibre. Only plant foods have fibre. Vegetables, fruits, whole grains, legumes/beans/lentils, nuts and seeds are all healthy sources of fibre to help with cardiovascular and liver health. Fibre will help reduce blood cholesterol and blood sugars to maintain beneficial blood lipid and glucose levels.

Lose The Fat – Reversing Liver Fat

With some changes in the diet and lifestyle, it’s possible to reverse the effects of fatty liver disease and improve overall health and fitness. Including more whole, minimally processed foods daily, plant forward eating, in addition to omega-3 fatty acids and other beneficial fats can help improve liver and overall cardiovascular health. By reducing the fast foods and prepackaged, convenience food products, this will help with weight management and liver function and health.

To learn more about Fatty Liver – How to Put your liver on a diet, tune in to our podcast, My Wife The Dietitian Ep.39

My Wife The Dietitian Podcast

More Blog Posts

Peaceful Practices

Written by Alden Carroll, MSW, LCSW (guest on podcast and blog contributor)Edited and Updated by Sandra Gentleman, RDPeaceful Practices I don’t have time for myself. There is so much to do. If I rest, I’m being lazy. When I think of myself first, I’m being selfish....

Vanlife – Food Hacks to Eat Healthy

Written by: Dominique Paquette@v.for.vanlife (Guest Writer and Podcast Guest Ep 86 Vanlife - Food Hacks to Eat Healthy)Edited and updated by Sandra Gentleman, RDVanlife Vanlife is a growing trend for people who want some adventures on the road and to explore and see...

Greek Yogurt vs Regular Yogurt: Which is Better for You?

By: Aly Bouzek, MS, RDNEdited and updated by Sandra Gentleman, RDGreek vs Regular Yogurt: Which is Better for You? Chances are, if you’ve ever walked past the refrigerated section in a grocery store, that you have noticed the yogurt section. Looking a little closer,...

Budget-Friendly Grocery Tips for Healthier Living

By: Joni Rampolla, MBA, RDN, LDN / Founder, Nutrition Coaching 4U/ and retail dietitianEdited and updated by Sandra Gentleman, RDBudget-Friendly Grocery Tips for Healthier Living Healthy eating is often associated with big grocery bills. This does not have to be true....

Key Differences Between Dirty, Lazy, and the Clean Keto Diet

By Rochelle Inwood / May 24, 2023 (Podcast guest) Edited and Updated by Sandra Gentleman, RDKey Differences Between Dirty, Lazy, and the Clean Keto Diet The Clean Keto Diet is one of the latest versions of the ketogenic (keto)diet. With so much information swirling...

Intuitive Eating  – What’s it all about?

Sandra Thies, RDRegistered DietitianCertified Intuitive Eating Counselor Guest writer and podcast guestWhat is Intuitive Eating? Intuitive Eating (IE) is “a self care eating framework which integrates instinct, emotion, and rational thought“. The concept and name was...

Thyroid: Foods for Hypothyroidism & Hashimoto’s

Author: Lisha Knicely, RDN, IFNcP (Guest writer and podcast guest)Edited and updated by Sandra Gentleman, RDSimple and Powerful Dietary Changes for Hypothyroidism & Hashimoto’s Thyroid function is an essential part of our overall health, and making the right...

Shift Work: How to Eat Healthfully

Written by Aly Bouzek, MS, RDNEdited and updated by Sandra Gentleman, RD Shift Work: How to Eat Healthfully Is it possible to eat healthfully while working the night shift? How does timing and what you eat play into shift work and your health? We’ll answer all of...

Reduce, Reuse, Recycle… In the Kitchen

By Meredith Cushing, RD, MS, MSHSE (Guest writer and podcast guest)Sequel to Ep 43 on My Wife the DietitianEarth Month – Reduce, Reuse, Recycle… In the Kitchen - The Ultimate Guide -On the previous podcast episode, I talked about Rescued and Redistributed Food. We...

Family Eating Together

Written by Dr. Karrie Heneman, PhD in NutritionEdited and Updated by Sandra Gentleman, RDBenefits of Family Meals Family meals are one of the best ways to connect with your kids regularly. Finding time for difficult conversations can be challenging in today's...

7 Health Benefits of Avocado Smoothies

Written by Aly Bouzek, MS, RDNEdited and updated by Sandra Gentleman, RDAvocados have been increasing in popularity over the years due to their high healthy fat content. In 1985, 436 million pounds of avocado were consumed in the US. In 2020, more than 2.7 billion...

Diet Culture in the Fitness Industry

Diet Culture in the Fitness Industry Written by Lisa Duncan (guest writer and podcast guest)Owner/Operator of Activate Athletic Studio Edited and updated by Sandra Gentleman, RDI feel so much sadness for my younger self. I wish I could go back in time and make her...

Vegan For Runners

Written by Scott Fickerson - totalruncoaching.com (guest writer and podcast guest)Edited by Sandra Gentleman Vegan For Runners How can someone who eats only leaves and twigs be a strong runner? Isn’t that what many people facetiously think that vegans are eating?! Of...

Is Soy Yogurt High in Sugar?

Written by Aly Bouzek, MS, RDNEdited and updated by Sandra Gentleman, RDWhat is Yogurt?   Dairy yogurt is made by fermenting milk with culture (also known as bacteria). All yogurts have active cultures (live bacteria) and some are a probiotic that can help with...

Rescued and Redistributed Food

Rescued and Redistributed Food By Meredith Cushing, RD, MS, MSHSE (Guest writer and podcast guest)Food Price Hikes Lead to Food Insecurity Food prices at the grocery store have increased on average by 11% with some food items having increased more than 30%.  Food...

Black Beans vs Pinto Beans

Black Beans vs Pinto Beans With the vegetarian movement and the push to incorporate more plant proteins, beans seem like a better alternative to tofu for many. With the familiar kid chant rhyme “Beans, beans, they’re good for your heart……”, there’s a few...

Water, Water Everywhere – Not Just a Mirage for Good Health

Hydration with Water - Why it’s important H2o is an essential element that we can easily take for granted. Many people did not grow up prioritizing drinking water. A few years ago, athletes were the ones who would carry around water bottles. Nowadays, people of all...

Change Your Environment to Help Change Your Health

Do you rely on willpower and dieting when you are trying to lose weight and improve health? As the North American population expands in their waistlines and the number of diets continues to grow, something is out of balance and isn't working for the majority. Life is...

Eating Together

Do you eat alone many times a week, or know someone who does? People who share meals together generally eat more nutritious foods regularly and have better nutritional status overall. There are many seniors living at home, who may eat meals alone much of the time....

Healthy Eating Doesn’t Have to Cost Your Retirement Savings

With Skyrocketing food costs rising faster than inflation, one sentiment commonly heard is “it’s too expensive to eat healthy!” Buying fresh produce, meat and dairy seem out of reach with the current climate. Where does our money go? By keeping track of spending for a...

Chronic Inflammation – Can Diet Fuel The Flame?

Chronic Inflammation - Can Diet Fuel The Flame?   Running short on time and don’t have a plan for dinner? The drive-through is always open and the burger combo with fries and soft drink will satisfy those hunger pangs. Fast foods, ultra-processed and packaged...

Eating and Breathing. Essentials for Life

Eating and Breathing. Essentials for Life Many people are surprised to learn that foods can affect breathing, especially if there is a chronic lung condition, such as asthma, bronchitis or emphysema. Recent, frequent air quality advisories in the the city can impact...