4 diet mistakes that can worsen fatty liver, even if oil and sugar intake is moderate

Time of India

5 days ago

With non-alcoholic fatty liver disease (NAFLD) cases rising, dietary choices are crucial. Excessive salt intake, often overlooked, can worsen the condition. Processed foods, including seemingly harmless items like white bread, also contribute to liver damage. Red meat and processed meats should be avoided, while adequate protein intake is essential for proper liver function and fat removal, according to recent studies.
Fatty liver disease is becoming more common than ever. About 32% of the adults have non-alcoholic fatty liver disease (NAFLD), according to a recent
study
. Lifestyle factors play a key role in the rising number of cases.
Among them is diet. People living with NAFLD often limit oil and sugar intake. While taking off or limiting these ingredients from the diet can help, that's not enough.
Here are four mistakes people make when it comes to their diet that worsen fatty liver.
Excessive salt consumption
While most people consciously avoid added sugars, one ingredient that is overlooked is salt. Excessive sodium in the diet can increase the risk of NAFLD. Eating food loaded with salt may lead to insulin resistance, high blood pressure, and oxidative stress, all of which may contribute to the accumulation of fat in the liver.
People with NAFLD or any liver ailments should limit sodium intake to less than 2,300 milligrams per day.
Those with hypertension should cut back on salt. The intake should not be more than 1,500 mg per day.
Eating processed foods
Even if you are on a balanced and nutritious diet, sneaking processed foods in between may contribute to liver disease and worsening of the already existing conditions. Processed food is not just about chips and biscuits; even white bread and pasta count.
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White flour is often highly processed, and such foods raise your blood sugar more than whole grains, as they lack fiber. Processed foods are also loaded with oil, salt, sugar, and preservatives, which wreak havoc on health.
Red meat consumption
(Pic courtesy: iStock)
People with fatty liver should avoid red meat at all costs.
Studies
have consistently shown that red meat consumption may worsen NAFLD. A 2022 study found that people who consumed red meat were at increased odds of NAFLD.
The study also showed an association between organ meat consumption and NAFLD. Along with red meat, one should also avoid eating processed meats. Processed meats are high in both sodium and saturated fat, all of which contribute to fatty liver disease. These include bacon, hot dogs, deli meats like salami and pepperoni, and canned meats.
Not eating enough protein
(Pic courtesy: iStock)
This may be surprising, but not getting adequate amounts of protein can lead to fat buildup. A deficiency in protein may affect the liver's ability to process and remove fats. A 2020
study
found that a high-protein, calorie-reduced diet can cause the harmful liver fat to melt away more effectively than a low-protein diet. Focus on sticking to a low-calorie diet that is rich in high-quality protein such as lean meats, fish, eggs, or legumes.
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