Kerri Waldron
It’s possible to reverse or prevent fatty liver disease through lifestyle changes. Healthy eating, alongside the introduction of regular physical activity, is key, as is weight loss among those who have overweight or obesity, according to Norah Terrault, M.D., the chief of gastroenterology and hepatology at Keck Medical Center of USC and the president of the American Association for the Study of Liver Diseases.
Evidence shows that healthy eating plans like the Mediterranean diet—a largely plant-based diet that incorporates healthy fats—can have a positive effect on fatty liver disease, though research hasn’t identified one particular diet proven to be the most effective. Alongside the Mediterranean diet, other diet plans that a doctor, nutritionist or dietitian may recommend include a low-glycemic diet, a low-carb diet or a pre-diabetes diet, says Somaya Albhaisi, assistant professor of medicine at Virginia Commonwealth University with a research focus on liver disease, particularly MASLD.
In many individuals with MASLD, “we want to move toward less calories, and that could be a carbohydrate-restricted diet or a fat-restricted diet,” says Dr. Terrault, explaining that the overall goal is generally “achieving weight loss through calorie restriction.”
Here’s a closer look at some of the types of foods that individuals with fatty liver disease may consider incorporating in their diet.
Low-Glycemic Index Foods
The glycemic index is a rating system that compares foods containing carbohydrates. The index is designed to show how quickly certain carb-containing foods affect blood sugar when eaten alone.
Consuming “more low-glycemic index foods,” such as whole grains, fruits and veggies will affect blood glucose levels “less than high-glycemic index foods, such as white bread, white rice and potatoes,” explains Dr. Albhaisi.
Not only do high blood sugar levels contribute to negative health effects such as heart disease and the development of diabetes, foods like white rice or white pasta, which are simple rather than complex carbohydrates, lack nutritional value and can lead to weight gain and fatty liver disease.
Healthy Fats
The Mediterranean-style diet, which can decrease liver fat, thus aiding in the prevention and potential reversal of non-alcoholic fatty liver disease, is high in healthy fats. This includes omega-3 fatty acids, which are found in salmon, sardines, walnuts and flaxseed oil, and monounsaturated fats, which are found in avocados and olive oil.
Omega-3 fatty acids are a type of polyunsaturated fat known as an essential fatty acid, and consuming them also can help decrease the chance of developing heart disease, including among those who have fatty liver disease. Meanwhile, monounsaturated fats are a type of healthy fat that’s found in plant foods, and they can help lower levels of LDL cholesterol.
Coffee
Black coffee is good for the liver, according to Dr. Terrault. “Black coffee has been shown to be beneficial to the liver, in the sense that it improves liver tests and is associated with lower rates of cirrhosis and liver cancer,” says Dr. Terrault.
Further, studies show that regular coffee consumption is associated with a reduced risk of developing fatty liver disease.
Source: bing.com
