{"id":145624,"date":"2024-12-01T06:46:36","date_gmt":"2024-12-01T06:46:36","guid":{"rendered":"https:\/\/websitedesigns.com.au\/elankanew\/?p=145624"},"modified":"2024-12-01T06:46:36","modified_gmt":"2024-12-01T06:46:36","slug":"fatty-foods-and-liver-damage-a-concern-by-dr-harold-gunatillake","status":"publish","type":"post","link":"https:\/\/websitedesigns.com.au\/elankanew\/fatty-foods-and-liver-damage-a-concern-by-dr-harold-gunatillake\/","title":{"rendered":"Fatty Foods and Liver Damage- a concern &#8211; By Dr Harold Gunatillake"},"content":{"rendered":"<h2 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>Fatty Foods and Liver Damage- a concern &#8211; By Dr Harold Gunatillake<\/strong><\/span><\/h2>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-145625\" src=\"https:\/\/websitedesigns.com.au\/elankanew\/wp-content\/uploads\/2024\/12\/Fatty-Foods-and-Liver-Damage.png\" alt=\"Fatty Foods and Liver Damage\" width=\"600\" height=\"400\" \/><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\"><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-77916 alignleft\" src=\"https:\/\/websitedesigns.com.au\/elankanew\/wp-content\/uploads\/2021\/11\/Harold-Gunethilake.jpg\" alt=\"Harold-Gunethilake\" width=\"160\" height=\"160\" \/>As a reader, your role in preventing liver damage is crucial. Consuming excessive amounts of fatty foods can damage the liver and elevate the risk of fatty liver disease. It&#8217;s essential to be cautious and monitor your diet to support liver health. Your vigilance can make a significant difference.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Fatty foods pose a significant risk to liver health and can lead to severe damage. When consumed excessively, fat accumulates in the liver, resulting in fatty liver disease. This condition can progress to inflammation, scarring, and severe liver dysfunction over time.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">To protect your liver and maintain overall health, you must make informed dietary choices and prioritise balanced nutrition. Your responsibility in this process is critical.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">First, let&#8217;s define what fatty foods are. These foods are categorised as containing saturated fats, which include:<\/span><\/p>\n<ul style=\"text-align: justify;\">\n<li><span style=\"font-size: 16px; color: #000000;\">Fatty cuts of meat and meat products, such as sausages and pies: Poultry, except for lean white meat,<\/span><\/li>\n<li><span style=\"font-size: 16px; color: #000000;\">Butter, ghee, and lard: Cheese, particularly hard cheeses like cheddar<\/span><\/li>\n<li><span style=\"font-size: 16px; color: #000000;\">Cream, sour cream, and ice cream: Sugary items like candy, regular soda, and other foods with added sugars, including high- fructose corn<\/span><\/li>\n<\/ul>\n<ul style=\"text-align: justify;\">\n<li><span style=\"font-size: 16px; color: #000000;\">Some savoury snacks, like cheese crackers and certain types of popcorn<\/span><\/li>\n<li><span style=\"font-size: 16px; color: #000000;\">Chocolate confectionery<\/span><\/li>\n<li><span style=\"font-size: 16px; color: #000000;\">Biscuits, cakes, and<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">These items are examples of saturated fatty foods.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Most of these foods in Sri Lanka are beyond the average person&#8217;s reach. They are mostly imported and enjoyed by the wealthy class.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Their daily staple grub is rice and curry. So, let&#8217;s find out whether many saturated fatty foods are on such a plate.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Rice, white, long-grain, parboiled, enriched, cooked, 1 cup Protein (g) 4.6 Total lipid (fat) (g)\u00a0\u00a0\u00a0\u00a0\u00a0 0.58 Carbohydrate, by difference (g)\u00a0\u00a0\u00a0\u00a0 41.16 Energy (kcal)\u00a0 194.34 Sugars, total (g) 0.17 In eating rice, the carbs are converted into glucose molecules in the gut.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Excess blood glucose is stored in the liver as glycogen, a complex carbohydrate that can be quickly converted to energy.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Excess glucose from your diet is also converted into fatty acids by insulin and stored as triglycerides in many body parts as fat in adipose tissue, including the liver.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">The above discussion emphasises the effects of saturated fatty foods on the liver.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Do unsaturated fats like olive oil, avocado fruits, Omega-3 fatty acids found in fish, fish oils, vegetable oils, nuts, especially walnuts, flaxseeds and flaxseed oil, and leafy veggies, among others, also cause fatty livers?<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Unlike the saturated fats in the foods mentioned earlier, unsaturated fatty foods do not harm the liver.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">The reason for this is that most people with fatty liver disease often have a condition called insulin resistance, as in type 2 diabetes. By insulin resistance, we mean that their bodies make insulin but can\u2019t use it well.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Fatty livers are common among Sri Lankans due to the excessive rice they sometimes consume in all three meals.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">A study of 2,985 adults in urban Sri Lanka found that 32.6% had non-alcoholic fatty liver disease (NAFLD). Another study found that nearly one in five people in a rural, low-income population had NAFLD. An autopsy study found that 56.8% of Sri Lankan adults had fatty liver.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Rice is the main meal, and with spicy curries, the tendency is to eat more. Obesity, including pot bellies, seems to be very common among young and middle-aged men.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">The rapid prevalence of obesity has led to an epidemic of nonalcoholic fatty liver disease (NAFLD). NAFLD is strongly associated with insulin resistance and predicts the development of type 2 diabetes and cardiovascular disease.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\"><strong>Diagnosis<\/strong> <strong>of<\/strong> <strong>fatty<\/strong> <strong>Liver<\/strong> <strong>disease.<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Symptoms of fatty liver disease can vary depending on the stage of the disease:<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Early stages<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Non-alcoholic fatty liver disease (NAFLD) often has no symptoms. When symptoms do appear, they can include fatigue, malaise, or pain or discomfort in the upper right abdomen.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Advanced stages<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">More advanced stages of NAFLD, such as NASH or fibrosis, can cause more severe symptoms, including:<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Unexplained weight loss Extreme tiredness<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">A dull or aching pain in the upper right abdomen Yellowing of the skin and eyes (jaundice)<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Itchy skin<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Swelling in the legs, ankles, feet, or abdomen (oedema)<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">You must see your doctor if you have any of the above symptoms.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">He will perform a series of blood tests called Liver Function Tests (LFT).<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">The most common presentation of NAFLD is an incidental finding of abnormal LFTs. Typical findings in NAFLD are raised ALT and AST, with a preserved ALT: AST ratio of 1.5, raised gamma-glutamyl transferase (GGT), and, occasionally, raised alkaline phosphatase (ALP).<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Nonalcoholic fatty liver disease (NAFLD) is emerging as a significant cause of chronic liver disease and hepatocellular carcinoma (HCC) in Sri Lanka. This trend is also observed globally. In urban Sri Lanka, more than half of middle-aged and elderly adults show ultrasonic evidence of NAFLD.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">What remedial measures can we take to avoid fatty liver disease? Vitamins may help prevent fatty liver disease.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Vitamin D. Low levels may play a role in more severe fatty liver disease. Your body makes vitamin D when you&#8217;re in the sun. You can also get it in some dairy products. Choose low-fat dairy items because they have less saturated fat.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Potassium. Low levels may be linked to a condition called metabolic dysfunction-associated steatotic liver disease (MASLD), which used to be known as non-alcoholic fatty liver disease (NAFLD). Fish like cod, salmon, and sardines are good sources of potassium. It&#8217;s also in veggies, including broccoli, peas, and sweet potatoes, and fruits such as bananas, kiwis, and apricots. Dairy foods, like milk and yoghurt, are also high in potassium. Choose low-fat options.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\"><strong>Avoid Alcohol<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">You shouldn&#8217;t drink at all if your fatty liver disease results from heavy drinking. It can lead to more severe liver damage.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">If you have non-alcoholic fatty liver disease due to the factors mentioned earlier, such as metabolic syndrome, including diabetes and obesity, consuming alcohol leads to double trouble.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Avoid sugary foods like candy, cookies, sodas, and fruit juices. High blood sugar increases the fat buildup in the liver, whether you have type 2 diabetes or not.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\"><strong>Exercise for a Healthy Liver<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Aerobic exercise can cut the amount of fat in your liver. A heavy workout may also lower inflammation. Resistance or strength training exercises, like weight lifting, can also improve fatty liver disease. Aim for 30 to 60 minutes or more of mid- to high-level aerobic exercise on at least 5 days a week and mid- to high-level strength training 3 days a week.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\"><strong>Lose Weight<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Even dropping just 5% of your body weight could lower the fat in your liver. Lose between 7% and 10% of your body weight, and you\u2019ll reduce inflammation and the odds of injury to your liver cells. You might even reverse some of the damage.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Should you eat eggs if you have fatty liver disease?<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Eggs are good for health, but should you eat eggs when you have fatty liver disease? Many people think that the high cholesterol in eggs is unsuitable for liver disease. According to many experts, people with fatty liver disease should not eat too many eggs.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Because:<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">The relatively high cholesterol in egg yolks can cause more fat to accumulate in the liver. Eating many eggs increases the amount of protein and lipids in the liver, creating a burden, and the liver has to work more actively.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Coffee may be suitable for fatty liver disease.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Coffee contains antioxidants and compounds that may help reduce liver damage. Some research suggests that drinking coffee may help slow the progression of liver disease and reduce the risk of liver cancer, fibrosis, and cirrhosis.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">I hope this article enlightens you on the importance of consuming the right foods to safeguard your liver against fatty liver disease.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">End<\/span><\/p>\n<p>&nbsp;<\/p>\n<div style=\"text-align: center;\"><span style=\"color: #800000;\"><em><a style=\"color: #800000;\" href=\"https:\/\/websitedesigns.com.au\/elankanew\/elanka-newsletter-sign-up\/\" target=\"_blank\" rel=\"noopener\"><strong>Click here to receive your free copy of the eLanka Newsletter twice a week delivered directly\u00a0to\u00a0your\u00a0inbox!<\/strong><\/a><\/em><\/span><\/div>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fatty Foods and Liver Damage- a concern &#8211; By Dr Harold Gunatillake As a reader, your role in preventing liver damage is crucial. Consuming excessive amounts of fatty foods can damage the liver and elevate the risk of fatty liver disease. It&#8217;s essential to be cautious and monitor your diet to support liver health. Your [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":145625,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"aside","meta":{"footnotes":""},"categories":[20,1103],"tags":[73879],"class_list":{"0":"post-145624","1":"post","2":"type-post","3":"status-publish","4":"format-aside","5":"has-post-thumbnail","7":"category-articles","8":"category-dr-harold-gunatillake","9":"tag-fatty-foods-and-liver-damage","10":"post_format-post-format-aside"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.7.1 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fatty Foods and Liver Damage- a concern - By Dr Harold Gunatillake - eLanka<\/title>\n<meta name=\"description\" content=\"Fatty Foods and Liver Damage- a concern - By Dr Harold Gunatillake As a reader, your role in preventing liver damage is crucial. 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