Non-Alcoholic Fatty Liver Disease & The Mediterranean Diet
Non-Alcoholic Fatty Liver Disease (NAFLD) is a disease that many people don’t even know that have, but over 3 million cases are diagnosed in the U.S. alone every year. The actual/specific cause of NAFLD is unknown, but considering the name, there are some clear-cut ideas on how to prevent it. Some of the risk factors that can induce such are obesity, type-2 diabetes, and high cholesterol. Keeping these in check can be key to preventing getting NAFLD, which can cause fatigue and pain.
One way that is recommended to prevent getting Non-Alcoholic Fatty Liver Disease is by going on a low fat, high carbohydrate diet. Although, a recent study has shown that there is another diet that has a greater reversal rate of both insulin resistance and liver fat content. It is the Mediterranean style diet, which was founded by a scientist, whom took a study of cardiovascular disease by country, and found that countries along the Mediterranean were less likely to be diagnosed with liver and heart disease.
The simplistic version of Mediterranean diet is as follows, but if you find yourself more inclined to pursue this diet, it would best fit you to consult a dietician, your doctor, or at the very least do some extra research of your own.
- Eat This: Vegetables, Nuts, Fruits, Legumes, Seeds, Whole Grains, Breads, Potatoes, Herbs, Fish, Spices, Seafood, and Extra Virgin Olive Oil.
- Don’t Eat This: Added Sugars, Processed Meats, Extra Sugary Beverages, Refined Oils and Grains, and High Processed Foods.
- Eat These in Moderation: Eggs, Poultry, Yogurt, and Cheese.
- Eat Very Rarely: Red Meats.
This list is not an exact list, as many people see the Mediterranean diet in different ways. Like I explained earlier, it would best benefit everyone to do some more research of your own and decide which foods you personally want to eat, stay away from, and cut down on. Plus, then you may not have to completely stop eating some of foods that strike your fancy.
Do you know anyone who has Non-Alcoholic Fatty Liver Disease? How did they change their diet? Any and all thoughts are always welcomed and appreciated. Thanks for reading, and don’t forget to Subscribe!
Kim Shapira Ms, RD