Are fruits and bread "landmine foods"? Eating too much fructose may lead to over 70% risk of developing fatty liver disease
Factors such as alcoholism and poor eating habits are considered to be one of the culprits of “fatty liver”. However, for “non-alcoholic fatty liver disease” (NAFLD), the disease factor is not necessarily alcohol, but “fructose” that is commonly found in various foods. Research published at the annual meeting of the Endocrine Society in the United States shows that excessive intake of high fructose in fruits, baked goods, and carbonated drinks is significantly related to the occurrence of fatty liver.
Eating too much bread, fruits, and condiments may lead to over 70% chance of developing fatty liver disease
A research team from Charles Drew University in Canada analyzed the diet and lifestyle habits of 3,292 participants in the 2017-2018 National Health and Nutrition Examination Survey (NHANES). The analysis data included fructose consumption, racial differences, and the incidence of non-alcoholic fatty liver disease.
31.3% of the subjects were moderate fructose eaters, and 35.5% were high fructose eaters. Most of the sources of fructose intake are as follows: 29% comes from baked goods, pasta and other cereals; 28% comes from fruits and foods containing fruits; 16% comes from sweeteners, condiments and sauces, and 16% comes from carbonated drinks such as soda and cola. . Among them, processed foods are added with “high fructose corn syrup”, which is considered to be more harmful to the human body and can easily cause fat accumulation.
The study found that 70% of those with high fructose intake developed non-alcoholic fatty liver disease, and 52% of those with moderate intake. As for why fructose is linked to liver disease, study author Theodore Friedman said that fructose tends to increase the amount of fat in the liver and the chance of liver inflammation, and may change the way the liver metabolizes glucose.
“Excessive intake of fructose may cause microorganisms and toxins to enter the circulation of the hepatic portal vein (a vein that flows blood from the stomach, spleen, pancreas, and small intestine to the liver). The incompatibility of liver cells with fat will cause There is an increased chance of fat accumulation and liver inflammation, which may lead to an increased risk of liver disease and even fatty liver disease,” Friedman explained.
Obesity, diabetes, and smoking are risk factors! The British Health Department recommends 6 tips to stay away from fatty liver disease
In addition to consuming too much fructose, what other factors may increase the risk of fatty liver disease? The British National Health Service (NHS) published guidelines stating that obesity, type 2 diabetes, insulin resistance, hypothyroidism, high blood pressure, high cholesterol, metabolic syndrome, over 50 years old, and smoking are all symptoms of fatty liver. risk factors. There are usually no symptoms in the early stages of fatty liver disease, and it is easy to ignore your own risk unless diagnosed by a routine health checkup or doctor.
The NHS says that when fatty liver disease progresses to steatohepatitis or cirrhosis, it may cause the following symptoms: pain in the upper right side of the abdomen, extreme tiredness, unexplained weight loss, weakness, etc. If cirrhosis progresses to an advanced stage, more serious symptoms may occur, such as jaundice of the skin and eyes, itchiness of the skin, and severe edema of the legs, ankles, feet, or abdomen.
The NHS says adopting a healthy lifestyle is one of the important keys to preventing fatty liver disease. People with the above risk factors should follow the following 5 lifestyle habits to help stay away from fatty liver:
Moderate weight loss. Standard BMI should be between 18.5 and 24.9. Studies indicate that losing more than 10% of body weight can reduce fat in the liver and prevent the risk of fatty liver disease turning into hepatitis.
Eat healthy. Try to eat a balanced diet with fruits, vegetables, good protein and carbohydrate sources at every meal. Eating less high-fat, high-sugar, and high-sodium foods and reducing food intake can also help.
Drink enough water. Replace sugary drinks with water and sugar-free sparkling water.
Exercise regularly. Aim for at least 150 minutes of moderate-intensity activity per week, such as walking or biking; all types of exercise can help improve fatty liver disease, but the key is consistency.
Quit smoking and drinking. Quitting smoking can help reduce the risk of problems such as heart attack and stroke. Additionally, even if non-alcoholic fatty liver disease is not caused by alcohol, drinking alcohol may make the condition worse. Therefore, it is recommended to drink a small amount of alcohol and stop any drinking behavior in severe cases.
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