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Fatty Liver Diet Tips: A Guide To The Best And Worst Foods To Eat

It's possible to reverse or prevent fatty liver disease through lifestyle changes. Healthy eating, alongside the introduction of regular physical activity, is key, as is weight loss among those who have overweight or obesity, according to Norah Terrault, M.D., the chief of gastroenterology and hepatology at Keck Medical Center of USC and the president of the American Association for the Study of Liver Diseases.

Evidence shows that healthy eating plans like the Mediterranean diet—a largely plant-based diet that incorporates healthy fats—can have a positive effect on fatty liver disease, though research hasn't identified one particular diet proven to be the most effective . Alongside the Mediterranean diet, other diet plans that a doctor, nutritionist or dietitian may recommend include a low-glycemic diet, a low-carb diet or a pre-diabetes diet, says Somaya Albhaisi, assistant professor of medicine at Virginia Commonwealth University with a research focus on liver disease, particularly MASLD.

In many individuals with MASLD, "we want to move toward less calories, and that could be a carbohydrate-restricted diet or a fat-restricted diet," says Dr. Terrault, explaining that the overall goal is generally "achieving weight loss through calorie restriction."

Here's a closer look at some of the types of foods that individuals with fatty liver disease may consider incorporating in their diet.

Low-Glycemic Index Foods

The glycemic index is a rating system that compares foods containing carbohydrates. The index is designed to show how quickly certain carb-containing foods affect blood sugar when eaten alone.

Consuming "more low-glycemic index foods," such as whole grains, fruits and veggies will affect blood glucose levels "less than high-glycemic index foods, such as white bread, white rice and potatoes," explains Dr. Albhaisi.

Not only do high blood sugar levels contribute to negative health effects such as heart disease and the development of diabetes, foods like white rice or white pasta, which are simple rather than complex carbohydrates, lack nutritional value and can lead to weight gain and fatty liver disease.

Healthy Fats

The Mediterranean-style diet, which can decrease liver fat, thus aiding in the prevention and potential reversal of non-alcoholic fatty liver disease, is high in healthy fats. This includes omega-3 fatty acids, which are found in salmon, sardines, walnuts and flaxseed oil, and monounsaturated fats, which are found in avocados and olive oil.

Omega-3 fatty acids are a type of polyunsaturated fat known as an essential fatty acid, and consuming them also can help decrease the chance of developing heart disease, including among those who have fatty liver disease. Meanwhile, monounsaturated fats are a type of healthy fat that's found in plant foods, and they can help lower levels of LDL cholesterol.

Coffee

Black coffee is good for the liver, according to Dr. Terrault. "Black coffee has been shown to be beneficial to the liver, in the sense that it improves liver tests and is associated with lower rates of cirrhosis and liver cancer," says Dr. Terrault.

Further, studies show that regular coffee consumption is associated with a reduced risk of developing fatty liver disease .

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Are Egg Yolks Safe For People With Fatty Liver Disease? Here's The Breakdown

Fatty liver disease has become a prevalent health concern, with lifestyle and dietary choices playing a significant role in its development and progression. Among the various debates surrounding dietary recommendations, a common question arises: Are egg yolks bad for fatty liver disease? Here's the science behind eggs, particularly their yolks, and their potential impact on fatty liver disease.

What Is Fatty Liver Disease

Before delving into the egg yolk debate, it's essential to grasp the basics of fatty liver disease. Johns Hopkins Medicine shared that this condition occurs when excess fat accumulates in the liver cells, potentially leading to inflammation and impaired liver function. Lifestyle factors such as obesity, insulin resistance, and dietary choices contribute to the development of fatty liver disease.

According to researchers from the Imperial College of London, non-alcoholic fatty liver disease (NAFLD) has a global prevalence of 25%, and its incidence is on the rise due to the increase in obesity, type 2 diabetes and other metabolic syndromes, so much so that NAFLD is predicted to become the leading cause of cirrhosis requiring liver transplantation within the next decade. 

Egg Yolks For Liver Health

According to the United States Department of Agriculture, egg yolks are a rich source of essential nutrients, including proteins, vitamins (such as B12 and D), and minerals (like selenium). Moreover, egg yolks contain choline, a nutrient associated with liver health. Choline plays a vital role in fat metabolism and has been studied for its potential benefits in preventing and managing fatty liver disease.

Also Read: Egg Yolk: Benefits And When To Remove It

However, one of the primary reasons egg yolks have been scrutinised is their cholesterol content. For many people, moderate egg consumption may not adversely affect cholesterol markers. Moreover, eggs contain high-density lipoprotein (HDL) cholesterol, often referred to as 'good' cholesterol, which can have a positive influence on cardiovascular health.

Benefits Of Egg Yolks

Choline, abundant in egg yolks, has garnered attention for its potential role in supporting liver health. Choline is a precursor to compounds involved in fat transport and metabolism. According to a study led by the University of North Carolina, choline deficiency may contribute to the development of fatty liver disease. Including choline-rich foods like eggs in the diet may help maintain optimal liver function.

While egg yolks can be part of a balanced and nutrient-rich diet, moderation is crucial. Excessive calorie intake and unhealthy dietary pat"terns can contribute to fatty liver disease, regardless of egg consumption. It's essential to consider overall dietary habits and lifestyle choices when addressing liver health.

Also Read: Suffering From Swollen Chest Or Breasts? It Could Be A Sign Of Fatty Liver Disease

Takeaway

It's also important to recognise that individual responses to dietary components can vary. Some individuals may tolerate moderate egg consumption well, while others may need to limit their intake based on specific health conditions. Consulting with a healthcare professional or a registered dietitian can provide personalised guidance based on individual health needs.

In the grand scheme of a balanced diet, egg yolks can be a valuable source of essential nutrients and may contribute to overall well-being, including liver health. Rather than demonising specific foods, the focus should be on maintaining a diverse and nutrient-rich diet, coupled with a healthy lifestyle. As research continues to evolve, a nuanced approach to dietary choices remains key in navigating the complexities of fatty liver disease prevention and management.

Daughter Saves Mom's Life Twice By Donating Her Liver, Kidney

When Julia Harlin's liver began failing several years ago as a result of a condition known as cirrhosis caused by nonalcoholic steatohepatitis, her only option for survival was to get a liver transplant.

Due to a long waiting list, she would need to wait months or years to find a donor with a matching blood type, as well as other medical characteristics -- and as a senior citizen, time wasn't exactly on her side.

"They basically told me, it would probably be at least five years, if not longer, before I would get the transplant," Julia Harlin, 71, of Frederick, Maryland, recalled during an interview with "Good Morning America."

Nonalcoholic steatohepatitis, or NASH, is a type of nonalcoholic fatty liver disease in which fat builds up in your liver, according to the National Institute of Diabetes and Digestive and Kidney Diseases, which notes that if a patient has NASH, they often experience inflammation and liver damage, which can lead to cirrhosis and liver failure.

While nonalcoholic fatty liver disease, or NAFLD, can be improved with weight loss, and "can reduce fat, inflammation, and fibrosis in the liver," the NIDDK states, "no medicines have been approved to treat NAFLD or NASH."

"If NASH leads to cirrhosis, doctors can treat many complications of cirrhosis with medicines, minor medical procedures, and surgery. People with liver failure or liver cancer may need a liver transplant to restore health," the agency states.

Despite having five children of her own, Julia Harlin said she did not want any of them to become her donor "because then I would be worrying about them on top of worrying about myself."

Eileen Harlin (left) sitting next to her mother Julia Harlin (right).

Eileen Harlin

Without their mom's knowledge, however, Julia Harlin's daughter Eileen Harlin and her two other siblings applied to become living donors, which would reduce their mom's wait time, although it would require a major surgery.

The week of Mother's Day, Eileen Harlin received test results showing she was a match.

She said she decided to break the news to her parents on Mother's Day.

MORE: Family searches for living kidney donor for 2-year-old son

"I said, 'Hey, don't get mad. For the past few months, I've been getting tested to see if I'm a match. And I am, and I want to do it.' So they started crying," Eileen Harlin shared. "It was emotional for sure."

The liver transplant was carried out successfully on Aug. 16, 2022, at the University of Maryland Medical Center in Baltimore, according to a press release from the hospital.

Eileen Harlin in a selfie with her mother Julia Harlin.

Eileen Harlin

Unfortunately, not long after the surgery, Julia Harlin's kidneys also began to fail as a result of a condition called hepatorenal syndrome, which is a "multiorgan condition of acute kidney injury seen in those with advanced liver disease," according to StatPearls, an online library published in the National Library of Medicine.

The condition required her to get a new kidney, her doctors said.

"I think we were all in shock," Eileen Harlin recalled.

Julia Harlin added, "I think I started crying, again, I like I couldn't believe I had to go through that again."

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Despite the setback, Eileen Harlin was once again able to get tested as a living donor for her mom and was found to be a match.

A successful kidney transplant was eventually performed at the same hospital as the liver transplant, University of Maryland Medical Center, on Dec. 19, 2023.

A rare case

The double surgeries were a first for University of Maryland Medical Center, according to Daniel G. Maluf, M.D., the director of the transplant program at the University of Maryland School of Medicine, who was Julia Harlin's surgeon for both procedures.

Speaking with "GMA," Maluf said dual living-donor transplants are incredibly rare, and Eileen Harlin is only the 14th individual in the United States to donate a kidney and part of her liver to another person across two separate surgeries.

Eileen Harlin (on the right) gave a kidney and part of her liver to her mother, Julia Harlin.

University of Maryland Medical Center.

"This is a case where the same donor donated to the same recipient two organs, or, you know, part of the liver and the kidney," he explained. "And it was done sequentially, not at the same time, but was done with some time in between the two donations."

Maluf said after the first surgery, he discussed the situation with the hospital's ethics committee, and given Eileen Harlin's stellar health record, the doctors decided to move forward with the second transplant.

Following the procedure, Maluf said, "The mom's kidney function recovered immediately. And both of them were home after two or three days post transplant."

"Julia is a wonderful patient, very appreciative," he added. "And obviously the hero of the story is Eileen, who came forward twice to help [her] mother."

Julia Harlin with some of her grandchildren.

Eileen Harlin.

Julia Harlin echoed Maluf's sentiments, gushing over her daughter while speaking with "GMA."

"She's very generous. She's very loving," she said. "She would do anything for anybody, really … if I call Eileen, it doesn't matter what time it is, she's in the car from Pennsylvania, and she's coming."

Eileen Harlin, meanwhile, praised the staff at UMMC for their help, calling them "wonderful," and adding that "they were there every step of the way."

"The doctors were great. They took care of us, they answered all our questions," she said.

She encouraged anyone thinking about donating their organs to "100%, without a doubt, do it."

"You don't even have to know the person ... And it can be anonymous," she said. "You don't do it for anything, [except] the fact that you can save someone's life."

Speaking of her mother specifically, she added, "I know my mom and how much she wants to live another 20 something years to see all her grandchildren get married and graduate and everything like that. And I know that she would do it for me."

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