Nonalcoholic fatty liver disease (NAFLD) occurs due to excessive fat accumulation in the liver. It is most common in individuals who are overweight or obese. NAFLD has varying degrees of severity and, if left untreated, can progress to nonalcoholic steatohepatitis (NASH).
NASH causes liver swelling and damage due to fat buildup, potentially leading to scarring (cirrhosis) and even liver cancer. This damage can be as severe as that seen in individuals who regularly consume large amounts of alcohol.
Besides avoiding alcohol, diet plays a crucial role in preventing fatty liver disease. Here are 4 common dietary mistakes that can worsen the condition.
Excessive salt intake. Excess sodium in the diet can increase the risk of NAFLD. Consuming salty foods can also lead to insulin resistance, high blood pressure, and oxidative stress. These factors contribute to fat accumulation in the liver. Limit sodium intake to under 2,300 mg per day; those with hypertension should aim for less than 1,500 mg daily.
Consuming processed foods. Eating processed foods can contribute to liver disease and worsen existing conditions. These foods include chips, cookies, and pasta. White flour used in many processed foods is often refined, and frequent consumption can raise blood sugar levels due to its lack of fiber. Processed foods are also typically high in oil, salt, sugar, and preservatives, which are detrimental to health.
Eating too much red meat. Individuals with fatty liver disease should limit their red meat intake. Saturated fat found in foods like beef, pork, lamb, and other red meats affects the body in various ways. Consuming too much of this unhealthy fat increases the risk of inflammation and excess weight, which can contribute to fatty liver disease. A diet high in red meat, coupled with unhealthy lifestyle habits such as high calorie intake and lack of exercise, can cause NAFLD. Processed meats like bacon, sausage, deli meats, and canned meats are particularly high in sodium and saturated fat.
Insufficient protein intake. The recommended daily protein intake for sedentary adults is around 0.8-1.2 mg per kg of body weight. For example, a person weighing 60 kg may need approximately 48-72 g of protein per day.
Protein deficiency affects the liver's ability to process and eliminate fat. A diet sufficient in protein, combined with reduced calorie consumption, can be more effective in removing liver fat than a low-protein diet. Focus on a low-calorie diet rich in healthy protein sources like lean meats, fish, eggs, or legumes to enhance overall health.
Bao Bao (Theo Mayo Clinic, Times of India)
