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Fatty liver diet

 Fatty liver diet

The fatty liver system aims to improve liver health by reducing insulin resistance and regulating blood lipid levels.

Hepatic steatosis, also known as fatty liver disease, is a reversible stage of disease, which can progress to cirrhosis or even cirrhosis if no action is taken.

The main points of the hepatic steatosis diet:

prefer foods with a low glycemic index;

consume omega 3;

Avoid saturated and trans fats.

reduce consumption of sugary products;

Moderate alcohol consumption

reduce or prevent insulin resistance;

reduce the risk of developing cardiovascular diseases and blood lipid levels;

Restoring a healthy weight to improve fatty liver disease.

So far, there is no official consensus on how to treat fatty liver disease. However, experts recommend intervention in priority at the food level.

What diet should be followed in case of hepatic steatosis?

In case of hepatic steatosis, it is necessary to follow an appropriate diet without delay. In fact, since the situation is reversible, the diet aims to lower blood sugar and lipid levels.

The hepatic steatosis diet includes foods with a low energy density and low glycemic index.

Plus, by promoting good fats and a good intake of antioxidants, it helps improve liver health.

By following these nutritional recommendations, you will have a better chance of resting your liver and promoting its recovery.

Foods with low energy density

It is recommended to eat foods with a lower energy density, as they provide few calories while feeling full. Foods that should be preferred as part of the steatosis diet are:

fresh fruits;

seasonal vegetables;

creamy milk;

low-fat dairy products;

all grains;



Sea fruit ;

Broths and soups.

Low glycemic index foods

A diet with a low glycemic index can be very beneficial in case of fatty liver disease. In fact, it will reduce the level of sugar in the blood and will not stimulate the secretion of insulin too much.

For an optimal carbohydrate intake, here are the amounts of foods that the food group should consume.

Carbohydrate food groups Recommended servings per day What is the serving?

Bread, derivatives and starches Females: 4-5 Males: 6-7

1 slice of bread 100 grams of rice, pasta or cereals (cooked) 30 grams of cereals

1 medium potato

Fruit 3 to 4 whole fruits (apple, orange, pear, etc.)

1/2 watermelon

200 gm strawberry

2 kiwi

2 slices of pineapple

10 cherries

100 gm compote

1 cup of 100% pure fruit juice

Milk and alternatives 3

1 cup milk

1 yogurt or 1

Cottage cheese 30 grams cheese

Foods Rich in Good Fats and Omega 3

As part of the diet for hepatic steatosis, we will be treated with a Mediterranean diet rich in monounsaturated fatty acids and omega-3.

Monounsaturated fats are mostly found in olive oil, nuts, and avocados. It will be necessary to choose extra virgin olive oil from the first cold pressing in order to take advantage of all its health benefits.

On the other hand, omega-3 reduces inflammation and oxidative stress, so it is especially recommended for patients with fatty liver.

Additionally, omega-3 supplementation may reduce the amount of fat stored in the liver. However, the optimal dose is not yet known. In any case, it is recommended to increase the consumption of foods that are sources of omega-3.

Foods rich in omega-3 are:




salted fish;



hazelnut ;

Linseed oil ;


chia seeds;

rapeseed oil;


Antioxidants such as selenium and vitamin C or vitamin E may have benefits for liver health.

In fact, antioxidants reduce oxidative stress and inflammation. Although there is not yet enough evidence to link antioxidants to liver health, a diet rich in fruits and vegetables containing antioxidants can only have health benefits.

For this, it is recommended to consume at least 5 servings of fruits and vegetables per day.

Fruits and vegetables rich in antioxidants that are good for the liver are:

red fruits;






red cabbage;


Other recommended foods


good hydration


High-fiber foods

light dairy products

What are the worst foods for fatty liver disease or fatty liver disease?

Because of their liver-damaging nature, certain foods should be avoided as part of a diet for a fatty liver. This is the case for foods with a high glycemic index, saturated and trans fats, and alcohol.

Foods with a high glycemic index

Foods with a high glycemic index cause high blood sugar levels and lead to strong insulin secretion, which is harmful in case of fatty liver disease.

Foods with a high glycemic index that should be avoided in a diet for fatty liver disease are:

Bread and cereal products made from white flour: burger buns, baguettes, pastries, etc. ;

white pasta


instant rice and risotto rice, vermicelli rice;

Breakfast Cereal;

dry biscuit

Sugar, honey, glucose-fructose syrup, brown sugar and dextrose.

Soft drinks;

cakes, muffins, cereal bars;

Jams and jellies.

Saturated and trans fats

In addition to their association with obesity, cardiovascular risk, and insulin resistance, trans and saturated fats exacerbate hepatic steatosis by promoting its development.

Trans fats are obtained by hydrogenating vegetable oils and help increase total cholesterol and "bad" cholesterol (LDL). Even worse, it lowers good cholesterol (HDL).

They are mainly found in industrial dishes made with margarine and hydrogenated vegetable oils.

Terms referring to the presence of trans fats are:

hydrogenated vegetable oil;

partially hydrogenated vegetable oil;

Hydrogenated vegetable fats

Hydrogenated margarine.

Saturated fats also contribute to high cholesterol, which is a risk factor for cardiovascular disease.

Alternative sources of saturated fats

Meats and deli meats containing more than 10% fat

Cheeses with more than 20% fat content

coconut butter

Palm oil

creamy milk

Cream contains more than 30% fat

whole yoghurt

local fruit yoghurt



hydrogenated ghee

hydrogenated oils

Pie dough, pastries

French fries and breadcrumbs


fish _

White part of poultry without skin



sea ​​food _

Lean cuts of meat

Low fat cheese

All types of cheese containing less than 20% fat

olive oil

rapeseed oil

Linseed oil

walnut oil

skimmed milk

15% creamy cream

Vegetable milk (rice, almond, soy)

vegetable creams

Low fat and sugar yoghurt

Non-hydrogenated ghee

olive oil

rapeseed oil

Linseed oil

walnut oil

Homemade puff pastry dough made with olive oil

pita bread

unleavened bread

whole wheat bread

bread in the oven

Cooking with olive oil

Grills _

Cooking with water and steam


Excessive alcohol consumption is a risk factor for chronic liver disease. Hence, patients with fatty liver should avoid it. It is recommended not to exceed two glasses of alcohol per day for women and three glasses per day for men.

One serving of alcohol is:

25 cl of beer

12.5 cl of wine;

2.5 cl of strong alcohol.

glucose fructose syrup

Also called corn syrup, glucose-fructose syrup is a liquid sweetener that has gradually replaced sugar in many industrial preparations. A diet rich in fructose has been shown to promote fat deposition in the liver.

Therefore, in case of fatty liver disease, it is preferable to avoid foods that contain this sweetener. Instead, be sure to choose foods with little added sugar.

Food sources of glucose-fructose:

Soft drinks;

- sweet fruit drinks (cocktails, nectars, etc.);

flavored yogurt

Breakfast Cereal;

canned fruits

pastries, pastries and industrial cakes Vienna;

frozen meals;


Jam and fruit jelly.

Industrial and processed products

Because they often concentrate sugar and bad fats, artificial and processed foods should be avoided in the hepatic steatosis diet.

It is recommended to cook as much as possible and to avoid ready-made meals and other industrial foods. Sugar as well as saturated and trans fats should be avoided. It is very important to read labels carefully to make the right choices.

Other foods are not recommended

white sugar;

French fries and breadcrumbs.

cooked dishes

Refined grain products.

Liver steatosis: our practical daily advice

add legumes to the menu and reduce the consumption of starchy foods;

cook as much as possible and give preference to unsweetened homemade pastries;

eat fish two to three times a week;

replace pasta with tagliatelle vegetables;

Replace traditional starchy foods with quinoa and whole-grain starch;

prefer snacks based on yogurt, nuts and fruits;

avoid industrial and processed products as much as possible;

Add a little vegetable oil to your dishes after cooking: walnut oil, rapeseed, flaxseed oil.

Benefits of the steatosis diet

Diet and the liver: the importance of reducing or preventing insulin resistance

A diet rich in carbohydrates has been shown to increase liver damage. The steatosis diet allows you to reduce the total amount of carbohydrates in the diet on the one hand, and on the other hand promote foods with a low glycemic index.

In fact, foods with a high glycemic index cause a significant increase in blood sugar levels and stimulate a strong secretion of insulin that damages the liver.

A diet designed to reduce the risk of cardiovascular disease

In case of hepatic steatosis, it is necessary to follow a diet that contains good fats at the expense of saturated and trans fats.

In fact, bad fats are associated with an increase in triglyceride levels in the blood and contribute to metabolic syndrome. The hepatic steatosis diet is inspired by the Mediterranean diet and offers a diet rich in monounsaturated fatty acids and omega-3s.

A fatty liver diet should allow you to lose weight

A weight loss of about 5-10% would be enough to improve the comfort of people with fatty liver disease.

Following a specific diet along with regular physical activity will be the best way to achieve the desired weight loss. Changes in ALT (an enzyme produced by the liver) will be visible after only one month of the diet.

Be careful, losing weight too quickly, more than 2 kg per week, can lead to inflammation. Inflammation is associated with fatty liver disease and accelerates disease progression. Therefore, it is necessary to be careful and careful not to lose more than 1 kg per week.

Going forward: Should betaine intake be encouraged?

Hepatic steatosis in a few forms

Fatty liver disease affects 7-35% of adults in the United States and Europe. It is the most common cause of chronic liver disease and appears to be closely related to insulin resistance and metabolic syndrome.

Should betaine intake be encouraged?

Betaine is a nitrogen compound found in many plant and animal species. Its consumption can help treat some liver diseases such as hepatic steatosis.

Currently, scientific studies have failed to demonstrate additional benefits. Betaine is found in whole grains, oatmeal, barley, quinoa, beets, and spinach.


Probiotics have been suggested as an attractive treatment option for fatty liver disease.

It has a beneficial effect on the intestinal flora and can affect the liver by reducing oxidative stress.

Currently, there is still a lack of scientific data to explicitly encourage the intake of probiotics in patients with hepatic steatosis.


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