Harvard doctors' surprising ranking: The best and worst foods for fatty liver
The liver is a vital organ often overlooked. Modern diets strain it, leading to fatty liver disease. Dr. Saurabh Sethi, a liver specialist, ranks foods for managing this condition. Store-bought juices are the worst due to high sugar content. Green tea, beets, and berries are beneficial. Chia seeds, avocados, and black coffee also support liver health.
Agencies The liver is often one of the most overlooked organs in the body. It quietly performs over 500 essential functions — from detoxifying blood to breaking down fats and processing nutrients. However, modern eating habits, high in sugar, processed fats, and quick-fix meals, are placing immense strain on this vital organ.Fatty liver disease, once thought to affect mainly heavy drinkers, is now increasingly seen in non-drinkers as well. This silent condition is becoming more widespread in India and globally.To help separate fact from fiction, Dr. Saurabh Sethi — a Harvard- and Stanford-trained liver specialist — has ranked some of the most common and healthy foods from best to worst for managing fatty liver. Here's his list, along with the reasoning behind each ranking.
Store-bought juices Even those labelled '100% fruit' are often stripped of fibre and loaded with fructose and added sugars. Without fibre, sugar is absorbed too quickly, leading to fat build-up in the liver. Dr. Sethi ranks this as the worst food for fatty liver, as the excess sugar 'eventually turns into fat, worsening fatty liver.' Fresh fruit juice
Though better than packaged versions, freshly squeezed juices still lack fibre. The quick fructose hit, even from natural sources, can encourage liver fat accumulation. Whole fruits are a healthier choice than their juiced form.Overripe bananasThese have a higher glycaemic index and more sugar. While not inherently harmful, for those with fatty liver, sugar spikes can add extra strain. Pairing bananas with protein or fibre can help slow the sugar impact.
Sugar-heavy smoothiesIt depends on the ingredients. Many store-bought or café smoothies contain sugary fruits, syrups, or ice cream. As Dr. Sethi warns, such blends can 'actually accelerate liver fat build-up.' Without careful choices, what seems like a health drink can turn into a liver burden.
Green tea Supported by research, green tea is rich in catechins that help lower liver inflammation and may reduce fat levels. Dr. Sethi ranks it highly for its antioxidants, which aid liver regeneration. However, more than 4–5 cups a day should be avoided.
Beets Packed with betaine, beets may assist liver detox pathways and reduce oxidative stress. Dr. Sethi recommends them for those with fatty liver, whether eaten raw, juiced, or roasted.
Berries Berries such as blueberries, raspberries, and strawberries are loaded with polyphenols and anthocyanins, linked to improved liver health and reduced inflammation. Their low sugar and high fibre content make them a top choice.
Chia and basil seeds Dr. Sethi notes these seeds expand in water, helping slow sugar absorption and lower cholesterol. Their omega-3 fats and fibre indirectly support liver health by boosting metabolic function. Just a spoonful in water or a smoothie can be beneficial.
Avocados Rich in monounsaturated fats and glutathione, avocados support liver function. Dr. Sethi ranks them highly for reducing inflammation and improving good cholesterol. They remain underused in Indian diets but are worth adding in moderation.
Black coffee Black coffee (without sugar or milk) has liver-protective effects backed by numerous studies. It may reduce the risk of liver fibrosis and improve enzyme levels. Dr. Sethi calls it the best for fatty liver when made with quality beans and consumed in moderation.[With TOI inputs]
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
India Today
36 minutes ago
- India Today
Seeds of doubt: Why India's chia, pumpkin and flax obsession needs a hard look
Walk into a trendy caf in Delhi or Gurgaon today, and you'll find this tucked somewhere on the menu: a 'superfood bowl' with chia pudding, flax granola, and a scattering of pumpkin seeds. These items are priced at anything between Rs 450 and Rs 600. The jars have travelled from Instagram grids to kitchen shelves, marketed as "passports to better health".advertisementTruly a seductive comes with its omega-3s and antioxidants like quercetin, pumpkin seeds with zinc and magnesium for immunity, flax with lignans for heart health. Put together, they sound like nature's miracle cure but scratch beneath the marketing gloss, and the scientific verdict is far less glamorous. A meta-analysis of randomised controlled trials on chia found no significant change in cholesterol or blood sugar levels. There were modest reductions in waist circumference and systolic blood pressure. Useful, yes, but far from the miracle claims. Similar caution applies to pumpkin and flax: small, specific benefits, not sweeping Mehta, a senior dietician from Narayana Superspeciality Hospital, puts it across clearly. 'Seeds are nutritious, but overconsumption can risk choking or high-calorie intake.'And yet, the marketing machine thrives. As one nutrition-savvy Redditor wrote, with more accuracy than irony: 'A lot of these one-ingredient panaceas are pseudoscience. Just enough science to make it seem legit.'SIDE-EFFECTS NOBODY PUTS ON A WELLNESS POSTERSeeds are nutrient-dense, but they come with footnotes, the kind rarely mentioned in influencer videos. For instance, chia's water-swelling properties, which marketers celebrate, can be dangerous if eaten dry, leading to choking or even esophageal blockage. Pumpkin and flax, high in oxalates, can aggravate kidney stone risk. Dr. Saurabh Mongia, a Harvard- and Stanford-trained gastroenterologist, puts it sharply - 'Never eat chia seeds dry. Soak them for at least 30 minutes, ideally overnight.'The seeds are high-fibre, which can trigger bloating, gas, and IBS flare-ups. Omega-3-rich seeds can also interfere with blood thinners, while lignans in flax may affect hormone-sensitive conditions. Dr. Anita Jatana, chief dietician at Indraprastha Apollo Hospital, is blunt as she maintains, 'Medication interactions, hormonal sensitivities, kidney stone risk — seeds may not suit everyone.'PANTRY STAPLE OR SOCIAL CURRENCYIn urban India, seeds have morphed from being foods to social signals. The mason jar of chia in your kitchen is no longer just a pantry item; it's proof that you're 'wellness-aware.'The elevation of seeds to near-mythical status mirrors the global superfood marketing ploy, which is to extract a single ingredient from its natural dietary context, give it an exotic story, and promise sweeping health fixes. It's a formula that sells especially to an aspirational middle class seeking quick health doctors have warned that a teaspoon of chia won't undo years of sedentary living (the same applies for pumpkin and flax too!).BRING INDIA TO THE DINING TABLEIndia's own food heritage offers what global wellness trends often try to recreate. The National Institute of Nutrition (ICMR–NIN) has repeatedly affirmed that a diverse, predominantly plant-based diet with millets, pulses, seasonal vegetables, fresh fruit, nuts, and traditional oils remains one of the most balanced in the dals are known to deliver plant protein and fibre without the choking hazard and our leafy greens and jaggery bring minerals without a boutique-esque price tag. Mustard and groundnut oils provide healthy fats without Instagram hashtags. Dr Jatana agrees. She says, "The healthiest Indian thali isn't the one loaded with imported 'superfoods' but the one that's balanced, seasonal, and diverse.'The verdict? Chia, pumpkin, and flax are fine additions to a balanced diet taken in small, soaked, sensible amounts. But they're not your shortcut to health, and treating them as such is like expecting a garnish to replace the meal.- Ends
Time of India
13 hours ago
- Time of India
5 signs your body needs more nutrients
The human body signals nutrient deficiencies. Dr. Saurabh Sethi highlights early detection. Brittle nails indicate protein or iron issues. Eyelid twitching suggests magnesium deficiency. Clicking joints may warn of vitamin D3 or calcium shortage. Premature graying links to vitamin B12 or copper problems. Easy bruising signals vitamin C or K1 deficiency. Addressing these signs prevents bigger health problems. The human body is more miraculous than we understand. When an illness or deficiency sneaks in, it gives you signs. These signs appear even before they show up in the lab tests. Your body needs essential vitamins and minerals to function properly. But when it falls short, the body sends signals. These signs could be subtle and easy to dismiss. Dr. Saurabh Sethi, a California-based gastroenterologist, has now emphasized the importance of catching these signs early and correcting them before they lead to bigger health issues. Brittle nails If someone has a problem with breaking nails or strange ridges, the body might be craving protein or iron. Protein is essential for nail strength, and iron helps carry oxygen to the nail beds. Low iron levels can leave the nails weak and pale. Time to load up on eggs, spinach, nuts, and lean meats! How strong are your nails ? Well, not the fake ones, your real ones. Well, the strength of your nails can really tell a lot about your health. Dr. Sethi notes that brittle nails are a sign of protein and iron deficiency in your diet. If your nails are breaking very often and are thin, it is important to look into it. Iron plays a crucial role in helping deliver oxygen to cells. Protein, on the other hand, is the building block for keratin, the main component of nails. Eyelids or lid twitching Frequent muscle cramps, especially in the legs, can be another indicator of kidney disease. This happens due to: Imbalances in key minerals like calcium, phosphorus, and potassium. Poor regulation of electrolytes by the kidneys, leading to sudden cramps and muscle dehydration can also cause cramps, persistent muscle spasms might suggest an underlying kidney issue. If you complain about a sudden spasm in your leg, it could be more than fatigue. A lack of adequate magnesium in your body can lead to muscle twitches. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Woman sells ring given by ex, then jeweler tells her 'This can't be true' Daily Sport X Undo Similarly, the involuntary eyelid twitching is also a sign of magnesium deficiency. Magnesium has a pivotal role in transmitting nerve impulses and supporting muscle function. Clicking sound at the joints Do you hear a clicking sound from your knees when you sit or rise from a seated position? Well, it is not nothing. Dr. Sethi says that this could be a warning sign of vitamin D3 or calcium deficiency. These nutrients are essential for bone density and joint health. A deficiency can cause this audible sound in the joints. Premature graying Are you struggling with premature graying? Well, genetics does play a major role in hair colour, however, early graying may also be linked to nutrient deficiencies. Dr. Sethi explains that premature graying could be due to vitamin B12 or copper deficiency. 'Vitamin B12 is crucial for RBC production and oxygen transport at the hair follicles. This could also be a sign of copper deficiency, which is responsible for melanin production, imparting color to your hair,' he adds. Nutrient Power: How Vitamins Affect Hair Growth, Skin, and Nail Health Easy bruising Do you get hurt very easily? If you notice bruises very often on your body, it is a crucial sign of nutrient deficiency. This is a sign that your body may be low in vitamin C or vitamin K1. Vitamin C is responsible for collagen formation, which keeps blood vessels strong, while vitamin K1 plays a key role in blood clotting. This article is for informational purposes only and should not be considered medical advice. Always consult a qualified healthcare professional if you notice any symptoms. Get the latest lifestyle updates on Times of India, along with Happy Independence Day wishes, messages , and quotes !
Hindustan Times
a day ago
- Hindustan Times
AIIMS trained gastroenterologist warns soft drinks can cause fatty liver in kids: 'May need transplant in extreme cases'
Do you regularly 'serve your child sugary foods like pastries, soft drinks, or cookies'? In an August 13 Instagram post, Dr Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford Universities, explained how harmful this can actually be as he discussed the emergence of non-alcoholic fatty liver disease in children. Also read | Over 80 percent of Indian techies suffer from fatty liver disease: Report Dr Saurabh Sethi shared that the 'new disease found in kids', if left untreated, can advance to serious liver problems. He explained how serving your kid sugary foods like soft drinks can be harmful. (Freepik) Sugar's silent scourge Fatty liver disease is a condition where excess fat builds up in the liver. The liver specialist highlighted the role of sugary foods, specifically the fructose component, in the development of this condition in children. According to Dr Sethi, excess fructose is converted into fat in the liver, which can lead to the disease. The liver specialist warned that if left untreated, this condition can advance to serious liver problems, potentially requiring a liver transplant in severe instances, even in children. Dr Saurabh Sethi, MD, MPH is a board-certified gastroenterologist, hepatologist, and interventional endoscopist. He trained at AIIMS (India), earned his MPH from the University of Texas, and completed fellowships in gastroenterology and hepatology at Harvard and advanced endoscopy at Stanford. Childhood fatty liver disease Dr Sethi explained in the video he posted, 'This new disease is now found in kids: Non-alcoholic fatty liver disease. I am a liver specialist. Serving your kid sugary foods like pastries, soft drinks, or cookies can be harmful. Sugar is 50 percent glucose and 50 percent fructose. While glucose provides energy to the whole body, excess fructose is converted into fat in the liver, potentially leading to fatty liver. If untreated, it can progress to severe liver issues including cirrhosis, which may require a liver transplant in extreme cases.' Liver damage can originate from a variety of causes, and understanding them is key to prevention. In an interview last week, HT Lifestyle talked to experts to understand the main causes of liver damage and what one can do to prevent them. Dr Pavan Dhoble, consultant, gastroenterology, PD Hinduja Hospital and Medical Research Centre, Mahim, shared three crucial contributors to liver damage. Dr Dinesh Zirpe, director - liver transplantation and HPB surgeon, Sahyadri Super Speciality Hospital, Deccan Gymkhana, Pune, shared some practical measures that help to prevent liver damage and maintain overall liver health. Click here to know what they said. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
