Macronutrient requirements vary among individuals, particularly those with fatty liver disease. According to Health, patients should prioritize a diet low in carbohydrates, increasing unsaturated fats and protein from healthy sources. Unsaturated fats, especially omega-3s, can help reduce inflammation, improve blood lipids, and support weight management. Controlling overall calorie intake also contributes to improved liver function. Patients should choose foods with a low glycemic index to limit spikes in blood sugar and insulin levels after meals.

Key dietary principles for reducing fatty liver include filling half the plate with green vegetables and low-sugar fruits; one-quarter with whole grains; and the remaining one-quarter with healthy protein sources such as fish, lean meat, beans, or eggs. Total daily energy intake should align with individual needs, while limiting foods and beverages high in added sugars, saturated fats, and sodium.

Patients should consume three main meals and one to two snacks daily to ensure adequate nutrition and avoid overeating at any single meal. Meals should prioritize fiber-rich and protein-rich foods to extend satiety, limit blood sugar fluctuations after eating, and consequently reduce the risk of liver fat accumulation, according to Verywell Health.

Eating on time, three meals daily, supports good digestion. Illustration: AI

When preparing food, patients should prioritize low-fat cooking methods such as steaming, boiling, poaching, grilling, or stir-frying with moderate oil. For cooking vegetables, marinating meat, or preparing salads, use unsaturated fats like extra virgin olive oil or avocado oil. Limit saturated fats from butter, cream, and whole milk, as these can increase calorie intake and contribute to weight gain. Additionally, season dishes with fresh or dried herbs and spices rather than excessive salt and sugar.

According to Eating Well, several foods are beneficial for individuals with fatty liver disease:

Whole grains with a low glycemic index, such as whole oats and millet, are rich in vitamins, minerals, and fiber, promoting lasting fullness. These foods also support regular digestion, serving as a suitable alternative to refined white starches like white rice and rice vermicelli.

Legumes are abundant sources of protein and fiber. As complex carbohydrates with low fat content, they enhance satiety and minimize blood sugar fluctuations.

Starchy vegetables like pumpkin, carrots, and zucchini are rich in phytonutrients, fiber, and nutrients such as vitamin C, which contribute to strengthening the immune system.

Green vegetables, rich in fiber and low in calories, are non-starchy and should be a staple in most meals. Varieties like artichokes, leeks, and garlic are rich in oligofructose, which may help reduce triglycerides and blood sugar levels.

Nuts are rich in omega-3 fatty acids, which contribute to reducing triglycerides and lipids, and improving inflammation. It is advisable to choose raw, unsalted, and unsweetened nuts to prevent adverse effects on blood sugar.

Lean protein is vital for muscle health and promotes the burning of visceral fat, including liver fat. It is lower in calories and saturated fat, supporting weight loss. Recommended lean protein sources include eggs, skinless chicken, lean beef and pork, and fatty fish.

Anh Chi (Compiled)