Dr. Khau Tieu Than of Tay Vien Hospital explains that fatty liver is a manifestation of metabolic syndrome in the liver. Even without a high-fat diet, the liver can accumulate fat due to five common dietary pitfalls.

Foods rich in sugar

Sugary drinks, bottled fruit juices, and sweets are significant sources of fructose. Unlike glucose, fructose is metabolized directly in the liver. Excessive intake rapidly converts fructose into triglycerides, which then accumulate in the liver. A single glass of milk tea, for example, can exert more strain on the liver than many realize.

Refined carbohydrates

Foods like white rice, noodles, white bread, and pastries lack fiber, leading to rapid spikes in blood sugar and insulin. Prolonged high insulin levels stimulate de novo lipogenesis, a process that converts excess energy into stored fat. Experts advise substituting refined starches with whole grains to help reduce liver fat.

White rice, noodles, white bread, and pastries lack fiber, leading to rapid spikes in blood sugar and insulin. Photo: Bui Thuy

Saturated fats

Saturated fats contribute more readily to liver fat accumulation compared to unsaturated fats. Clinical trials demonstrate that even a short-term diet rich in saturated fats can quickly increase liver fat. In contrast, incorporating polyunsaturated fats can help maintain lower levels of intrahepatic fat.

Fast food diet

The Western-style dietary pattern, characterized by fried foods, sugary drinks, and refined bread, not only promotes obesity but also triggers chronic inflammatory responses, accelerating fat accumulation in the liver.

Alcohol

Alcohol is a direct contributor to fatty liver disease. For individuals already diagnosed with fatty liver, there is virtually no "safe threshold" for alcohol consumption; even a small amount can accelerate liver fibrosis. Doctor Khau specifically advises those with cirrhosis to abstain from alcohol entirely.

Dr. Khau Tieu Than also cautions that vegetarians, without a well-planned nutritional strategy, often experience protein deficiency and tend to consume excessive carbohydrates to satisfy hunger.

If a daily vegetarian menu primarily consists of white rice, noodles, and dumplings, combined with processed mock meats or fried dishes, and includes snacks like biscuits and soft drinks, the sugar and refined carbohydrate intake will be very high. A vegetarian diet built on "high refined carbohydrates" that lacks legumes, whole grains, nuts, and fresh vegetables can still lead to silent fatty liver.

To reverse fatty liver, Doctor Khau provides specific recommendations: Minimize sugary drinks, refined starches (such as white rice and white bread), fried foods, and processed items. Instead, incorporate whole grains, legumes, green vegetables, fruits, and nuts into your diet. Prioritize healthy fats like olive oil, tea oil, avocado, and nuts rich in unsaturated fatty acids.

Consuming two to three cups of black coffee daily may help prevent fatty liver, but alcohol should be strictly avoided. Alongside dietary changes, regular exercise and weight loss are two essential components for managing the condition.

By My Y (via Yahoo TW)