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Reversing Fatty Liver with a Plant-Based Diet

Writer's picture: Fatima QureshiFatima Qureshi

Updated: Jan 16

A plant-based diet can be a powerful tool in preventing and reversing nonalcoholic fatty liver disease (NAFLD). NAFLD is characterized by the excessive accumulation of fat in the liver and has become the most common cause of chronic liver disease worldwide. Fortunately, research indicates that dietary choices, especially those centered around plants, can significantly impact liver health.

How a Plant-Based Diet Addresses NAFLD

  • Reducing Liver Fat Accumulation:

    • Not all calories are equal: The sources indicate that not all calories contribute equally to liver fat accumulation. While excess calories, in general, are a problem, the type of fat consumed has a significant impact on the liver.

    • Saturated fat is particularly harmful: Consuming excess saturated fats is more detrimental to the liver than consuming excess sugars. Overfeeding saturated fats, like those found in butter and cheese, can increase liver fat by 55%, compared to a 33% increase from sugary foods. In contrast, unsaturated fats, such as those found in nuts and olive oil, only cause a 15% increase. The saturated fat palmitate, found in meat, dairy, and eggs, can cause insulin resistance.

    • Animal fats vs. plant fats: People with fatty liver inflammation tend to consume more animal fat and cholesterol while consuming less plant fat. A diet rich in plant-based foods, therefore, can reduce the amount of fat accumulating in the liver.


  • Combating Insulin Resistance:

    • Saturated fats and insulin resistance: Saturated fats can negatively affect muscle cells and lead to insulin resistance, which is a cause of type 2 diabetes.

    • Plant-based diets and insulin sensitivity: People who eat plant-based diets have a lower rate of diabetes compared to those who regularly eat meat. Vegans may have less than half the risk of diabetes compared to omnivores, even at the same weight.

  • Lowering Inflammation:

    • Plant-based diets are anti-inflammatory: The sources emphasize the anti-inflammatory properties of plant-based diets.

    • Reduced CRP levels: Studies have shown that individuals following a plant-based diet have lower levels of C-reactive protein (CRP), a marker of inflammation. Plant-based diets can reduce systemic inflammation within weeks or months.

    • Specific foods: Certain plant-based foods can have a dramatic effect on lowering inflammation. A green smoothie, for example, may lower CRP levels dramatically.

  • Promoting Weight Loss:

    • Indirectly lowers inflammation: Plant-based diets are effective at promoting weight loss, which can indirectly contribute to lower inflammation.

    • Greater weight loss: A whole food, plant-based diet can result in greater weight loss than other diets, without necessarily restricting calories.

    • Reduced calorie intake: People on a low-fat plant-based diet tend to eat fewer calories and lose body fat while preserving lean body mass.

    • Saturated fat and weight gain: Consuming meat is associated with weight gain, even independent of calories. Studies also show that saturated fat can cause twice the accumulation of visceral fat compared to the same amount of other fats, and palmitic acid, a saturated fat, is more likely to be stored than burned.

  • Improving Overall Health:

    • Reversing Heart Disease: A plant-based diet has been shown to reverse heart disease in the majority of patients.

    • Lowering cholesterol: Plant-based diets are as effective at lowering cholesterol as some first-line statin drugs.

    • Improved blood sugar control: Plant-based diets can improve blood sugar control and reduce the risk of diabetes. Studies show that plant-based diets may improve insulin resistance.

    • Reduced blood pressure: Plant-based diets are associated with lower blood pressure.

    • Improved heart health: Plant-based diets may stabilize or even reverse coronary artery disease.

    • Improved kidney function: Plant-based diets can reduce the kidneys’ workload, which can help preserve ailing kidney function.

Specific Plant-Based Foods and Their Benefits

  • Legumes: Eating legumes such as lentils, chickpeas, split peas, or navy beans, can be as effective at slimming waistlines and improving blood sugar control as calorie cutting. Legumes can also improve cholesterol and insulin regulation.

    • Pulses: Regular consumption of pulses reduces metabolic syndrome risk factors in overweight and obese adults.

  • Oats: Oats can prevent obesity and abdominal fat distribution and also improve liver function.

  • Hibiscus: Extracts of hibiscus may inhibit obesity and fat accumulation, as well as improve liver steatosis.

  • Flaxseeds: Ground flaxseeds may reduce Lp(a) levels.

  • Fiber: High-fiber diets are beneficial for metabolic syndrome. Whole cereal and legume seeds increase short-chain fatty acids.

  • Green Smoothies: A daily green smoothie can be a powerful tool for reducing inflammation. One such smoothie recipe contains:

    • Half a pound of dark green leafy vegetables

    • Two and a quarter cups of blueberries

    • One banana

    • One tablespoon of unsweetened cocoa powder

    • One tablespoon of ground flaxseeds

    • Half a cup of water

    • Half a cup of either plain or vanilla soymilk or unsweetened vanilla almond milk

  • Nuts, Avocados, and Olive Oil: These contain monounsaturated fats like oleate, which can protect against the detrimental effects of saturated fats. However, olives may be too high in sodium to consume regularly.


Foods to Avoid or Limit

  • Saturated fats: These are found primarily in meat, dairy, and eggs, and contribute to insulin resistance and liver fat accumulation.

  • Trans fats: These are found in meat, dairy, and partially hydrogenated oils in junk food and raise LDL cholesterol levels. They also appear to be worse for Lp(a) levels than saturated fats.

  • Animal protein: Animal protein can cause inflammation and increase the kidneys' workload.

  • Processed foods: These should be minimized in favor of whole plant foods.

  • Excessive alcohol: Heavy alcohol consumption can lead to a fatty liver.

  • Excess sugar: Though not as harmful as saturated fat, excess sugar consumption can still increase liver fat.


Additional Considerations

  • Genetics: While genetics can play a role in diseases like diabetes, a diet high in saturated fat is a significant risk factor.

  • Individual Variation: The response to plant-based diets can vary among individuals.

  • Methionine intake: Reducing the intake of the amino acid methionine, found in higher levels in animal products, may help explain some of the health benefits attributed to plant-based diets.

    Vegans consume less methionine on average than meat eaters.

  • IGF-1 Levels: Animal protein stimulates the production of the cancer-promoting hormone, IGF-1. Plant-based diets can lower IGF-1 levels.

  • Fiber: Plant-based diets tend to be high in fiber, which is important for gut health and can improve blood sugar control.

  • Nutrient Density: Plant foods are naturally nutrient dense and low in calories, which allows for weight loss without strict portion control.


In conclusion, adopting a whole-food, plant-based diet can be an effective strategy for addressing nonalcoholic fatty liver disease. By reducing saturated fat intake, increasing plant-based foods, and incorporating beneficial components like legumes, oats, and green smoothies, individuals can lower liver fat accumulation, reduce inflammation, promote weight loss, and improve overall health. The sources show that making this dietary shift can lead to significant improvements in liver health and overall well-being.


References 

  • Greger, M., & Stone, G. (2015). How not to die: Discover the foods scientifically proven to prevent and reverse disease. Flatiron Books.

  • Greger, M. (2023). How not to age: The scientific approach to getting healthier as you get older. Flatiron Books.


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