Non-alcoholic fatty liver (NAFLD) is quietly becoming a global epidemic. You no longer need to drink alcohol to develop liver problems—junk food, high sugar intake, a sedentary lifestyle, and even stress can all affect liver health. Most people don’t realize there is an issue until it has already progressed. Dr Saurabh Sethi, AIIMS and Harvard trained gastroenterologist, has listed five worst carbohydrates for fatty liver.
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White bread: White bread is made from refined flour, which is quickly broken down into sugar in the body. Frequent consumption can lead to spikes in blood sugar and insulin levels. Over time, excess sugar can be converted into fat and stored in the liver, contributing to fatty liver.
Pastries: Pastries are high in refined flour, sugar, and unhealthy fats. This combination adds a large number of empty calories with little nutrition. Regular intake can increase fat accumulation in the liver, raising the risk of fatty liver disease.
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Sugary breakfast cereals: Many breakfast cereals contain added sugars and refined grains. They cause rapid blood sugar spikes and low satiety, leading to overeating. Excess sugar is stored as fat in the liver, which can contribute to fatty liver over time.
Donuts: Donuts are typically deep-fried and made with refined flour and sugar. They contain trans fats and high calories with minimal nutrients. Consuming them regularly can increase fat buildup in the liver and worsen liver health.
Refined pasta: Refined pasta is made from processed flour that digests quickly into glucose. Eating large portions can lead to excess carbohydrate intake. This excess can be converted into fat and stored in the liver, increasing the risk of fatty liver.
Rolled out or steel-cut oats: Rolled oats and steel-cut oats are rich in soluble fiber, which helps improve digestion and overall metabolism. They help control blood sugar and cholesterol levels, reducing the chances of excess fat buildup in the body. By maintaining stable energy levels, they support liver health and help prevent fatty liver.
Quinoa: Quinoa is a complete protein and contains all essential amino acids along with high fiber. It helps stabilize blood sugar levels and keeps you full for longer. This reduces overeating and fat storage, which indirectly supports liver health.
Millets: Millets are high in fiber and have a low glycemic index, which helps in controlling blood sugar spikes. They are also rich in minerals and antioxidants that support metabolism. By improving insulin sensitivity, millets help reduce the risk of fat accumulation in the liver.
Sweet Potatoes: Sweet potatoes are rich in fiber, vitamins, and antioxidants like beta-carotene. They release energy slowly and help prevent sudden spikes in blood sugar. This balanced energy release helps reduce excess fat storage and supports a healthier liver.
Whole Grain Sourdough bread: Whole grain sourdough bread is made from fermented grains, which improves digestion and nutrient absorption. It has a lower glycemic impact compared to regular white bread. By keeping blood sugar levels more stable, it helps reduce the chances of fat buildup in the liver.
Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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Five worst carbs for fatty liver
Dr Saurabh Sethi, who is very popular on Instagram, recently spoke about the top sources of carbohydrates that one must avoid if they have fatty liver. These food items include:White bread: White bread is made from refined flour, which is quickly broken down into sugar in the body. Frequent consumption can lead to spikes in blood sugar and insulin levels. Over time, excess sugar can be converted into fat and stored in the liver, contributing to fatty liver.
Pastries: Pastries are high in refined flour, sugar, and unhealthy fats. This combination adds a large number of empty calories with little nutrition. Regular intake can increase fat accumulation in the liver, raising the risk of fatty liver disease.
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Sugary breakfast cereals: Many breakfast cereals contain added sugars and refined grains. They cause rapid blood sugar spikes and low satiety, leading to overeating. Excess sugar is stored as fat in the liver, which can contribute to fatty liver over time.
Donuts: Donuts are typically deep-fried and made with refined flour and sugar. They contain trans fats and high calories with minimal nutrients. Consuming them regularly can increase fat buildup in the liver and worsen liver health.
Refined pasta: Refined pasta is made from processed flour that digests quickly into glucose. Eating large portions can lead to excess carbohydrate intake. This excess can be converted into fat and stored in the liver, increasing the risk of fatty liver.
What should you eat for a healthy liver?
Here are five healthy options for your liver as recommended by Dr Saurabh Sethi:Rolled out or steel-cut oats: Rolled oats and steel-cut oats are rich in soluble fiber, which helps improve digestion and overall metabolism. They help control blood sugar and cholesterol levels, reducing the chances of excess fat buildup in the body. By maintaining stable energy levels, they support liver health and help prevent fatty liver.
Quinoa: Quinoa is a complete protein and contains all essential amino acids along with high fiber. It helps stabilize blood sugar levels and keeps you full for longer. This reduces overeating and fat storage, which indirectly supports liver health.
Millets: Millets are high in fiber and have a low glycemic index, which helps in controlling blood sugar spikes. They are also rich in minerals and antioxidants that support metabolism. By improving insulin sensitivity, millets help reduce the risk of fat accumulation in the liver.
Sweet Potatoes: Sweet potatoes are rich in fiber, vitamins, and antioxidants like beta-carotene. They release energy slowly and help prevent sudden spikes in blood sugar. This balanced energy release helps reduce excess fat storage and supports a healthier liver.
Whole Grain Sourdough bread: Whole grain sourdough bread is made from fermented grains, which improves digestion and nutrient absorption. It has a lower glycemic impact compared to regular white bread. By keeping blood sugar levels more stable, it helps reduce the chances of fat buildup in the liver.
Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
