Non-alcoholic fatty liver disease affects one in three adults and is considered one of the most common liver diseases in the United States. The condition causes abdominal swelling, severe fatigue, and pain. It can lead to chronic inflammation and cirrhosis if left untreated.
The liver maintains glucose homeostasis by ensuring that glucose is used in the most efficient way possible. This means that it will break down starch, releasing glucose and providing it to other cells in the body for use as a fuel for energy. It regulates the uptake and storage of glucose through glycogenesis, during which the liver stores glucose in the form of glycogen for short-term energy reserves. The liver also produces bile salts which help absorb and break down fats.
People with non-alcoholic fatty liver disease produce an abundance of fat in their liver through the process of de novo lipogenesis. This occurs when you consume foods with an abundance of glucose from white carbohydrates like potatoes, bread, rice, and flour.
The liver breaks down fructose as well. In fact, the liver is the only organ that is capable of processing fructose. When people consume unnatural fructose, such as high fructose corn syrup, the liver will store it as new fat. This is because high fructose corn syrup is a processed form of fructose that the liver cannot break down properly. Ideally, this new fat should be excreted by the body but this does not happen in individuals whose diet is unhealthy. Instead, the extra fat accumulates in the liver cells, leading to fatty liver disease.
The link between fatty liver disease, obesity, and diabetes
Non-alcoholic fatty liver disease can occur in people with obesity and type 2 diabetes. Insulin resistance is closely linked to developing fatty liver disease. Up to 70% of obese and diabetic patients have been diagnosed with the disease. This is due to the failure of their bodies to properly balance glucose and lipid synthesis in the liver, resulting in high blood sugar and elevated levels of fat.
Researchers have found a positive correlation between high carbohydrate intake and liver fat. One study found that when people consumed a diet high in carbohydrates, specifically starch, glucose, and fructose, they had a 27% increase in liver fat. The liver fat resumed to a normal level when the individuals eliminated their high starch diet.
These results suggest that our diet plays a crucial part in our liver’s ability to break down and process food molecules. Consuming too much starch, especially in the form of processed carbohydrates, can overwork the liver and cause it to store and accumulate too much fat, leading to chronic disease.
Research on reversing fatty liver disease
Eating a balanced, healthy diet full of organic food as well as exercising for at least 30 minutes each day can help manage fatty liver disease. Reduce processed carbohydrates and sugar in your diet as the disease is caused by too much glucose and fructose.
One study investigated the effect of the Mediterranean diet on fatty liver disease. It found that participants who ate a Mediterranean-style diet displayed a significant reduction in liver fat compared to a control group who ate a low fat-high carbohydrate diet. It also found that the diet helped increase insulin sensitivity. Insulin sensitivity is a key feature in both individuals with fatty liver disease and type 2 diabetes as insulin resistance can reduce the efficiency of the liver’s ability to break down glucose, thereby worsening the condition.
Research was conducted to evaluate the effect of a ketogenic diet on obesity-associated fatty liver disease. Researchers found after six months of following the diet, patients experienced significant weight loss and displayed a rapid improvement in liver fat composition. The ketogenic diet is a very low-carbohydrate, high-fat diet involving meat, fatty fish, eggs, full-fat dairy, nuts, seeds, and low-carb vegetables like broccoli, asparagus, and bell peppers, among others. People on the diet avoid eating sugar, grains, fruit, beans, legumes, root vegetables, low-fat products, sugar-free food, alcohol, and unhealthy oils.
The ketogenic diet is just one of the many methods to help heal fatty liver disease. It was originally formulated as a treatment for epilepsy; however, the diet is now used to lose weight or cure other chronic diseases. The diet is believed to be helpful for short-term use but its effects on long-term use have not been investigated, including its safety and efficacy. The strict adherence to certain food components may leave out important micronutrients such as vitamins, minerals, and fiber-boosting foods leading to nutritional imbalances over time. It is best to consult with your doctor to monitor blood, energy, and cognitive health to flag any health concerns.
Exchange processed carbohydrates for healthier ones
Carbohydrates contain beneficial nutrients and can still be included as part of a healthy diet. If you wish to consume them, try swapping processed carbohydrates with healthier alternatives such as unprocessed organic whole grains, sprouted grains, vegetables, fruits, beans, and lentils. These are beneficial for your gut and contain high levels of vitamin B, which benefits cellular function, energy metabolism, and skin and hair health.
Try opting for organic sprouted whole wheat, or swap white rice with brown or sprouted rice also known as GABA rice. GABA rice delivers higher concentrations of vitamins and minerals, and it is believed to help improve mood, anxiety, and insomnia.
Consuming foods with a low to moderate glycemic index is a healthy practice. These include sweet potatoes, apples, blueberries, beans, lentils, barley, rye, brown rice pasta, and lots of brain-boosting nuts and seeds. However, try to also keep in mind that some foods appear to have a higher glycemic index but may contain a low glycemic load as you will generally eat less of it in a portion.
Meat is a good source of protein and other nutrients especially iron, iodine, and omega-3. Some healthy choices are poultry, wild fish, and lean cuts of unprocessed red meat. Avoid processed red meats like salami and pepperoni.
The key to a good, nourishing, healthy diet is ensuring that you eat everything in moderation while avoiding processed food such as candy, sugary beverages, and fast food.
If you do crave sweets, eat raw honey rather than refined white sugar. It contains trace minerals such as vitamins, amino acids, and antioxidants. Honey is also less processed and has a lower glycemic index compared to sugar. Honey is also easier to digest due to the presence of naturally occurring enzymes. Dates are also another healthy substitute due to their trace minerals. Dates are naturally sweet and high in fiber, antioxidants, iron, potassium, and vitamin B.
You don’t have to completely cut out the foods that are problematic to non-alcoholic fatty liver disease. Keep consumption of them to a minimum. Choosing unprocessed foods will help rebalance your body the natural way. Foods are more than just the groups they belong to. Natural fruits, vegetables, grains, and carbohydrates all contain many trace elements and macronutrients which are very beneficial for your body. Therefore, look at food as a whole, focusing on the quality and where it comes from. In this way, you can naturally filter out the bad food in your diet while maintaining a healthy weight and avoiding chronic disease.