2023-07-05 05:50:00
1. Alcohol
A basic distinction is made between alcoholic and non-alcoholic fatty liver (NAFL). You can find out which foods cause the latter on the following pages. However, the former, as the name suggests, is caused by chronic, excessive alcohol consumption. The degradation of the cell toxin puts a lot of strain on the organ, impairs other metabolic processes and thus leads to increased storage of fat. At worst, fatty liver goes undetected and becomes inflamed over the years, resulting in a liver cirrhosis can flow. While the liver can recover from minor damage detected early, advanced cirrhosis ends with 65 percent of those affected within five years deadly. The threshold dose for liver damage for men is 30 grams of alcohol per day – that’s the equivalent 0.6 liters of beer or 0.3 liters of wine. Even smaller amounts are considered dangerous for women. Non-alcoholic fatty liver is caused by the following foods, among others.
2. Sweets
However, the most common form of fatty liver is according to the German Liver Foundation non-alcoholic fatty liver disease (NAFL). Although its name might suggest that fatty foods in particular promote the disease, the consumption of short-chain carbohydrates, i.e. sugar, in particular leads to fat deposits in the liver. Then the organ always converts excess sugar molecules into fat. Since we move too little in modern society, hardly any sugar is burned by our muscles. As a result, the liver has to shoulder the whole load and is quickly overwhelmed. Therefore, sweets and sugary snacks like the piece of cake at work or the sweet pastry on the way to the main causes of fatty liver.
3. Soft drinks
Even worse than high-sugar solid foods are liquid sugar sources, which send large amounts of glucose coursing down our throats in a matter of seconds. Sweet drinks such as cola, lemonades or energy drinks contain on the one hand Lots of pure sugar. on the other hand hardly fill them up and seduce to a quick consumption within a short time. Unfortunately, sugar-free sweetener drinks are not a completely harmless alternative either, as they can affect the intestinal flora and make us get used to the overly sweet taste.
4. Fast Food
In addition to sugar, a simple calorie excess lead to fatty liver over time. Because overweight, obesity and especially the hormonally active belly fat promote the development of the common lifestyle diseases, which also include fatty liver. In 2008, a Swedish research group showed how quickly this can be done using a four-week study Experiments: The liver values of the test persons deteriorated sharply in the short study period, as they consumed significantly more calories than usual through fast food and exercised less. Therefore, consume high-calorie and highly processed foods in moderation and cook them yourself as often as possible. has an inflammatory effect and protects the liver.
5. White flour products
White flour is extremely useful for the food industry because it is easy to work with and gives baked goods a fluffy consistency. However, for our health, the refined flour is a curse, since removes the two healthiest parts of the grain kernel were: The seedling contains B vitamins and minerals such as zinc, magnesium, iron and selenium. The peel (bran) contains valuable dietary fiber that regulates our blood sugar and keeps us full. The remainder in the white flour short chain carbohydrates, which are nothing more than sugars that – consumed in excess – are converted in the liver and stored as fat. Also, refined white flour is the food with the highest inflammatory index. It is therefore essential to use whole grain products instead of white flour products whenever possible. Your liver will thank you.
6. Salt
There is already sufficient evidence that increased salt intake increases blood pressure and can damage the intestinal flora. Reasons to stick to the recommended Maximum amount of regarding 5 grams of salt per day to keep, there is enough. In addition, several already have studies found a connection between an increased salt intake and the occurrence of fatty liver. However, it is still unclear whether there is a causal relationship. Because if you consume a lot of salt, you generally eat less healthily and eat frequently Fast Food as well as finished products – the largest salt springs ever. It can therefore do no harm to stick to the 5 grams per day as a precaution. This is even good for your blood pressure and your intestinal flora. Unfortunately, most people in Germany eat twice that amount every day.
7. Fruits high in sugar
Don’t get me wrong: In contrast to fruit juices, whole fruit is definitely a healthy food. However, here too, the quantity makes the poison and fruit is not just fruit. Because there are varieties with a higher or lower sugar density. For example, there are grapes as well Depending on the degree of ripeness, bananas contain 12 to 17 percent sugar – compared to berries, which have a sugar content of between 3 and 7 percent, they are real sugar bombs. And dates should only be eaten in small amounts due to their low water content. Therefore, in order not to overwhelm your liver with all the fructose, it is best to follow the recommendation of two servings of fruit a day hold – these provide you with enough vitamins, fiber and minerals.
8. Sausage products
In addition to sugar, however, saturated animal fats in large quantities are also problematic for our liver. Because similar to trans fats, they lead to an increase in LDL cholesterol. This can crystallize in the liver cells and thereby studies reported to cause inflammation. The inflammatory processes in turn promote the development of fatty liver and hepatitis. Therefore, avoid processed meat in the form of sausage products as much as possible, as these are usually significantly higher in fat and salt than fresh, unprocessed meat.
9. Saft
Fruit juices are actually just as problematic as sodas. For it it doesn’t matter if it’s “artificial” sugar from a cola or “natural” sugar from apple juice. Fructose is even more dangerous as it is converted to fat in large amounts by the liver. In whole fruit, fructose is less of a problem because it’s surrounded by fiber, vitamins, and other healthy nutrients. It is therefore better to treat yourself to two portions of fresh fruit a day, but stay away from fruit juices to protect your liver.
10. Ready Meals
Even if some packaging tries to deceive you with promises like “now with less salt” or “less fat”, most ready meals are not recommended from a health point of view. Because they consist of foods that have been heavily processed industrially and contain ingredients that are as cheap and easy to use as possible. So becomes regarding White flour instead of wholemeal flour or Salt and Zucker used instead of spices – all factors that should only occur in exceptional cases in a healthy diet. Because of such ingredients, the frequent consumption of frozen pizza, ready-made soups, ready-made sauces or white bread contributes to the development of fatty liver. A new Study with around 100,000 subjects even provides a clear connection between the consumption of finished products and an increased risk of other diseases such as cardiovascular disease, stroke, breast cancer and colon cancer.
11. Sunflower Oil
We like to use sunflower oil for frying or baking, as it is tasteless and in a refined form it can be heated to over 200 degrees without any problems. However, the proportion of unhealthy saturated fatty acids in this vegetable oil is significantly higher. Depending on the product, around 48 to 74 percent of the omega-6 fatty acid linoleic acid is retained. An excess of this saturated fatty acid can raise your LDL cholesterol levels, which is far from conducive to a diagnosed fatty liver. In addition, omega-6 fats are considered to be pro-inflammatory. For this reason, you should use healthier alternatives instead of sunflower oil. Rapeseed or olive oil have a significantly better fatty acid ratio. For example, the linoleic acid content in rapeseed oil is regarding one fifth.
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Sources: deutsche-leberstiftung.de, dgem.de, verbraucherzentrale.de, pubmed.ncbi.nlm.nih.gov, mri.tum.de
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