10 BEST FRUITS FOR FAT IN THE LIVER (and 5 PROHIBITED in HEPATIC ASTEATOSIS) | CARDIO DF Can you eat fruit if you have fatty liver? And which fruits are best for you and also which fruits should be avoided? This is the subject of today's video: which are the 10 best fruits for those with fatty liver and which are the 5 prohibited or most dangerous fruits for those with fatty liver disease.
Let's explore all of this, based on scientific facts! So stay tuned! But first, enjoy the video, subscribe to the channel if you are not already subscribed, so you don't miss our health tips, and spread this video to as many people as possible, via WhatsApp, Facebook and Telegram.
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Are you afraid of eating fruit because of this? What part of Brazil or the world are you from? Write it down below.
Let's go! Fatty liver, or hepatic steatosis, is an increasingly common and worrying condition. Today, around 30% of the Brazilian population carries more fat than they should in their liver.
It can lead to serious health problems, including cirrhosis and liver cancer, if not treated properly. But do you need to avoid all fruits if you have this condition? Let's find out!
Fruits and Fat in the Liver Fruits are essential sources of vitamins, minerals and fiber. However, they contain fructose, a type of natural sugar, which, in excess, can contribute to the accumulation of fat in the liver. In excess, if you have fatty liver, eating fruits and vegetables regularly will not cause any problems, regardless of the fruit you choose.
Now, industrialized fructose, ah, that causes a lot of problems. Corn syrup and fructose became the standard sweetener in the soft drink industry in the 80s. And this increased obesity and fatty liver in the population.
Hepatic steatosis, in the past, was rare. And today it is one of the main causes of cirrhosis in the world. Just to give you an idea, in the book Outlive, which was the health bestseller of 2023, the author explains the first time he saw non-alcoholic fatty liver disease.
He was an oncology surgery resident and needed to ask pre-operative questions, and one of the questions was whether the patient drank alcohol. The patient said no, and when they opened his belly and his boss saw that yellow, fatty, almost cirrhotic liver, he swore that the author had not asked the patient the questions, as he was clearly an alcoholic. But no, he didn't drink alcohol, but coca-cola.
Eight cans a day…. Therefore, what you eat and what you drink will determine the condition of your liver. So, if you have an ultrasound and discover that you have fatty liver, it's time to get moving.
Get your diet and lifestyle habits right. What drinks and foods should you avoid if you have steatosis? Alcohol Alcohol - Alcohol is one of your liver's biggest enemies.
So much so that you see the name - non-alcoholic hepatic steatosis, it shows that before it was just alcoholic hepatic steatosis. It was the alcohol that caused the fatty liver. Do not drink!
Even in small amounts, it can cause damage to hepatocytes (liver cells) and worsen fatty liver. Others that I have to repeat are Soft Drnks and Sugary Drnks = These drinks are full of sugar and fructose, which can increase fat in the liver and cause insulin resistance. If you watched my video about fructose, you must know how big the problem is.
I'll leave the link at the end. If you like the fizzy bubbles in soft drinks, try sparkling water with lemon, or flavored sparkling water. Opening a parenthesis - Energy Drnks (other than zero) also contain high doses of sugar and other additives that overload the liver.
What about the foods you need to avoid? Sugar and Sweets - Excessive sugar consumption is directly linked to an increase in fat in the liver. This includes candy, cakes, ice cream and other sugary foods.
Foods that contain Corn and Fructose Syrups - as I said in the video, these syrups are worse than sugar and are hidden in many processed foods, condiments (ketchup, mustard), salad dressings and desserts—it is important to read food labels Excessive Salt - Diets high in sodium can increase fat in the liver and cause hypertension. Avoid processed foods rich in salt such as canned soups, sausages and frozen foods. Refined Wheat - so white breads, pastas and crackers made with refined flour can increase liver fat.
— Opt for whole grains. And Saturated Fats - These fats, present in foods such as yellow cheese, bacon, fatty meats and fried foods, can worsen liver steatosis. I talked about the worst foods - and the Best Foods and Drnks for the Liver?
Starting with the drinks- the Coffee= A 2021 study of 494,585 people in the United Kingdom suggested that all types of coffee, including decaffeinated, instant and ground, are associated with lower risks of chronic liver disease and its complications. Consuming 3-4 cups daily offers the maximum protective effect and can reduce liver stiffness and improve liver enzyme levels in people with and without liver disease. Green Tea Studies show that moderate consumption of green tea can reduce the levels of liver enzymes - TGO and TGP, which increase when the liver is damaged.
And the food? Oats- which has beta-glucans that help fight inflammation. Garlic A clinical trial found that consuming garlic significantly improved fat accumulation in the liver Chestnuts and walnuts- Nuts contain unsaturated fatty acids, vitamin E and antioxidants that help prevent NAFLD and reduce inflammation.
Chia and flaxseed Also, rich in omega 3 and anti-oxidants, protect your liver Olive oil - can help reduce oxidative stress and improve liver function. and fish with omega 3s- can also de-inflame your liver. Of course, greens- all greens- kale, lettuce, arugula, cabbage, alfalfa, watercress, broccoli- all greens can reduce your liver fat.
And the fruits. There are some that are better and others that are worse for your liver. I'm going to talk about the 10 best and the five worst.
But I'll make it clear that if you don't overdo it, even the worst fruits will be better than the esfirra, the pastry, the French bread that you buy at the bakery, ok! What are the 10 Best Fruits for Fat in the Liver? They can help protect and improve the health of your liver.
10th fruit - grapefruit I don't know if you've ever tried grapefruit - in English it's called grapefruit. It looks like an orange but is red inside. Grapefruit contains a high concentration of antioxidants, such as naringenin and naringin, which help fight free radicals and protect liver cells against oxidative damage.
Grapefruit also helps improve the liver's ability to metabolize fats, preventing excessive accumulation of fat in the liver. This is crucial for those with fatty liver disease. Not to mention that it regulates insulin levels Now, be careful if you take several medications, because it can increase the concentration of certain medications in your body, potentially causing adverse effects.
9th fruit - Apple It has a low glycemic index, even diabetics can eat it, and is rich in pectin, a fiber that helps eliminate toxins from the digestive tract, relieving the workload of your liver. Look, it's best to eat apples with the skin on, because they contain antioxidants that protect the liver. For those of you who eat apples and then get hungry—I feel that way—have you tried adding them to your salad?
It gives that special touch. Guava Guava is rich in fiber, vitamin C — even more than oranges! Vitamin C is a potent antioxidant that protects liver cells against oxidative damage and inflammation.
And it also contains other antioxidants, such as lycopene and beta-carotene that protect the liver from cellular damage. And unlike many fruits that are high in fructose, guava has a relatively low glycemic index. Açaí- Of course I'm talking about pasteurized açaí.
Because without pasteurizing, You are at risk for Chagas disease. In fact, it is the main cause of chagas contamination today. But açaí, in addition to being delicious, açaí is extremely rich in antioxidants, especially anthocyanins.
These compounds help fight free radicals in the body, reducing oxidative stress and protecting liver cells from damage. Inflammation is a key factor in the progression of fatty liver disease to more serious conditions such as steatohepatitis. The antioxidants in açaí have anti-inflammatory properties that help reduce inflammation in the liver.
But don't overdo it, because açaí is high in calories! 6th fruit - papaya Papaya is rich in Fiber and has a High Concentration of Antioxidants beta-carotene, vitamin C and flavonoids, which fight free radicals and protect liver cells against damage. And it has enzymes like papain and chymopapain, which have anti-inflammatory properties and help reduce inflammation in the liver.
5th fruit - Lemon Lemon is a powerful fruit that offers several benefits for liver health. Its hepatoprotective properties, ability to reduce inflammation and lipid peroxidation, in addition to its antioxidant capabilities, make it an excellent choice for those who want to combat liver steatosis. Laboratory studies show that treatment with lemon juice reduced the levels of TGO and TGP, which are markers of liver damage, in addition to reducing the levels of hepatic triglycerides (TG) and lipid peroxidation.
4th fruit: Grapes Grapes, especially red grapes, are rich in resveratrol, a powerful antioxidant that helps protect the liver against damage and reduce inflammation. Just be careful if you are diabetic not to overdo it, as it can raise your blood sugar. And now my top 3 3rd fruit - persimmon is a fruit full of nutrients and beneficial compounds that help fight fatty liver.
It improves glucose tolerance, helps with weight control, reduces biomarkers of liver injury, combats oxidative stress and improves mitochondrial function. A 2022 study showed that it also reduces the accumulation of fat in the liver and improves insulin resistance. Incorporating persimmons into your diet can be a delicious and effective way to protect your liver.
2nd fruit- actually fruits- red fruits Strawberries, blueberries, raspberries and blackberries are delicious and full of health benefits. They are rich in Antioxidants such as anthocyanins, resveratrol and vitamin C. They can reduce inflammation in the liver.
Additionally, berry consumption has been linked to improved insulin sensitivity. This is crucial for those with hepatic steatosis, as insulin resistance is often associated with the accumulation of fat in the liver, Liver Fibrosis- which is the formation of scars in the liver and helps with Weight Control 1 fruit- Avocado Avocado is rich in healthy fats, especially monounsaturated fatty acids, which help reduce bad cholesterol (LDL) levels and increase good cholesterol (HDL). Additionally, it has vitamin E, which reduces the risk of scarring on your liver.
If you don't know how to eat avocado without sugar, it's delicious in guacamole and salad. Worth a try! And which 5 Fruits should you Avoid, or better yet, reduce, if You Have Fat in Your Liver?
Mango - Mango, despite being tasty, rich in antioxidants, has a high glycemic index and glycemic load, and should be consumed in moderation. Pineapple Despite its anti-inflammatory benefits, it has bromelain, which is excellent, its high sugar content can overload the liver. Banana is also excellent - Rich in potassium, but also has a lot of sugar, it should be consumed in moderation.
Half a banana won't give you more steatosis. Now 3, 4, it can increase fat in the liver. 4.
Dates Dates are rich in fiber and minerals, but have a very high sugar content. Consuming too many dates can worsen diabetes and worsen fatty liver disease. Of course, one or two dates as an occasional snack are acceptable, but avoid eating large quantities regularly.
5. Raisins It's one thing to eat grapes, it's another thing to eat raisins. They are concentrated in sugar.
This high sugar content can contribute to the accumulation of fat in the liver if consumed in excess. Of course, if you like raisins, they are good for the intestines, they reduce constipation, use them in moderation—a little is fine, but avoid eating large handfuls at once. Again, I repeat, the secret to everything is moderation.
If you love bananas, love dates and have fatty liver, increase physical exercise and reduce portions or frequency of consumption. Avoid fruit juices, which can have a high glycemic load, and prefer to consume whole fruits. Did you like the video?
Remember to share so that more people have this knowledge. And what will be the next video you watch? I'll leave two recommendations here: My video about fructose — very interesting for you to know more about it My video about chia - what are the benefits of this seed for your health My name is André Wambier, cardiologist, and this is Cardiodf.
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And until the next video. Thank you very much!
