Causes of fatty liver
-Overeating and lack of exercise are most likely to cause fatty liver
-Long-term alcohol abuse can cause disorders in liver lipid metabolism and increase intrahepatic lipids, which is called alcoholic fatty liver disease.
-Excessive intake of nutrients such as oils, added sugars and refined meats, causing these excess nutrients to be stored in the form of fat.
-The intake of sugar is high. When blood sugar is too high, the sugar will be metabolized into fat and stored in the liver. Over time, fatty liver will also form.
-Lack of fiber in daily diet
-Frequently skipping breakfast, eating late night snacks, and uneven hunger and fullness during three meals are important causes of metabolic disorders and obesity.
-When you eat too fast, you will be less likely to feel full, so you may consume too much energy which may also lead to obesity.
How to reduce the risk of fatty liver disease?
1. Proper diet
2. Less eat high-sugar, high-salt, high-fat foods and avoid high-cholesterol foods.
3. You can eat more foods containing soluble fiber. Helps reduce total cholesterol and bad cholesterol (LDL cholesterol).
Diet tips
High in Plant-based Protein
Consume beans such as red kidney beans, chicken heart beans, soybeans, tofu.
Low Carbohydrate Diet
Control rice, noodles, refined bread, etc.
Reduce Saturated Fat
Remove visible fat and poultry skin, choose low- fat/skimmed milk and reduce consumption of foods containing coconut ingredients, including: coconut milk (slurry) with rice, cocktail buns, laksa, etc.
Manufactured Food
Avoid eating too many highly processed foods that contain a lot of trans fatty acids, such as ice cream, instant noodles, biscuits and potato chips.
Omega 3 Fatty Foods
Eat foods that rich in omega 3 fatty, such as soy bean, canola oil and flaxseed to increase good cholesterol.
Low sugar high fibre beverage idea: Beetroot, Carrot and Apple Juice
Ingredients:
1 medium beetroot
1 carrot
1 medium apple
1/2 lemon
10g ginger
Method:
1. Peel the beetroot, carrots, and apples, cut into fine pieces, and set aside.
2. Remove seeds and skin of lemon, then chop into fine pieces.
3. Mix all ingredients well.
Diet tips
Soluble fiber intake
-Increase the intake of water-soluble fiber to help control bad cholesterol levels. Foods containing soluble fiber include oats, fruits, dried beans, peas or radishes (see recipes below).
-Water-soluble fiber can also help reduce appetite and prevent or treat obesity. Dietary fiber does not produce energy but absorb large amount of water to increase satiety
-Water-soluble fiber can slow down the absorption of glucose and slow down the rise in blood sugar after a meal. Reduce the need for insulin and facilitate blood sugar control.
-Dietary fiber can adsorb cholic acid and neutral sterols, so that cholic acid is excreted in the feces and not absorbed by the circulation.
Fatty liver is a reversible condition. Many patients will have significant improvement after adjusting their lifestyle habits, such as reducing food and oil intake, controlling blood sugar, quitting alcohol or taking over-the-counter medicines, losing weight, and exercising more.
