Healing Fatty Liver Starts With What You Eat
Non-Alcoholic Fatty Liver Disease (NAFLD) has become a major epidemic in this country.
If you or someone you know has a protruding or big belly, then there is a high probability that one may have a liver full of fat. Even individuals with a flat belly can have a fatty liver if they have inadequate muscle mass, toxic exposure, and poor blood sugar balance.
Having a Fatty Liver is dangerous because the inflammatory fats are packed around the liver and other vital organs like the intestine, spleen, and kidney, spurning more and more inflammation. A Fatty Liver can pave the path to liver cirrhosis and ultimately physical demise. However, the more likely scenario will be the development of Diabetes, heart attack, or stroke.
Fatty liver disease develops when the body is repeatedly exposed to excess glucose, most commonly from a diet high in refined carbohydrates and added sugars. These include foods and beverages such as sodas, fruit juice, pastries, crackers, chips, white rice, and products made with refined flour.
Carbohydrates are broken down into glucose, which the body uses as a primary source of energy. As glucose levels rise in the bloodstream, the pancreas releases insulin. Insulin’s role is to help move glucose out of the blood and into the muscles and organs, where it can be used for fuel.
When refined carbohydrates and sugars are consumed frequently, glucose and insulin levels remain elevated for long periods of time. Over time, this constant insulin exposure can cause the body’s cells to become less responsive to insulin, a condition known as insulin resistance.
When insulin is no longer effective, glucose cannot enter cells efficiently and remains in the bloodstream. The excess glucose is then converted into fat. Much of this fat is stored in the liver, leading to fatty liver disease. Once the liver’s storage capacity is exceeded, fat is deposited in other areas of the body, including the abdomen, thighs, back, arms, and face.
Fat accumulation in the liver is particularly concerning because the liver plays a central role in metabolism, hormone balance, and detoxification, making fatty liver a significant risk to overall health.
In a study conducted in 2012 in the American Journal of Clinical Nutrition, participants consumed 1000 extra calories per day of simple carbohydrates over the course of 21 days. After three weeks, they increased their body weight by 2%. So, for a 200-pound person, that is about 4 pounds gained in three weeks. However, the most strikingly significant statistical change observed was a staggering 27% increase in liver fat.
In contrast, another study reported in the British Journal of Radiology explored the effects of a very low-carbohydrate diet. The study participants consumed fewer than 20 grams of carbohydrates, primarily derived from leafy greens and vegetables. It is highly likely that they abstained from bread and grains, as a single slice of bread contains about 20 grams of carbohydrates, while a cup of rice is about 50 grams. Remarkably, these participants experienced a statistically significant reduction in liver fat by the tenth day of the study.
These studies have illuminated a remarkable fact, that within a span of 10 to 21 days, we possess the power to significantly alter the health of our liver in a negative or positive way. In just 21 days of consuming an additional 1000 calories of carbohydrates per day, we can witness a 27% increase in liver fat. Conversely, by embracing a lower-carbohydrate diet, there can be a notable reduction in liver fat by the tenth day.
We now have a choice. Will you go down a treacherous road leading to further complications, or will you opt for a path that nourishes your liver and promotes well-being? I implore you to choose wisely. May you be blessed with good health, long life, and vitality.
References:
doi: 10.1259/bjr/23166141
doi: 10.1016/j.cmet.2018.01.005
doi: 10.3945/ajcn.112.038695