To prevent fatty liver, should we eat less white rice and white flour? Nutritionist Zhao Hanying: Eat more plant protein to reverse fatty liver

About a quarter of the world's population suffers from fatty liver, and about 27.4% of people in Asia suffer from fatty liver. Obesity is one of the important factors for fatty liver, and many cases of fatty liver are caused by diet! It is particularly noteworthy that fatty liver and diabetes can be said to be "twin brothers". The risk of fatty liver patients eventually developing diabetes is even 1.5 to 2 times higher than that of the average person. It is said on the Internet: "To avoid fatty liver, eat less of the three white foods: white rice, white flour, and white bread." Is this true? Let’s listen to the nutritionist’s analysis.

Fatty liver may increase the risk of diabetes, eat the right foods to avoid it

Most people think that fatty liver is just caused by eating too well and lack of exercise, rather than a disease. In fact, both fatty liver and diabetes are caused by the body's tissues becoming resistant to the effects of insulin, and the pancreatic cells cannot effectively secrete enough insulin to counteract it, thus causing glucose metabolism disorders in the body. Little do people know that the process of fatty liver patients eventually developing diabetes is silent and therefore easily overlooked.

To avoid developing fatty liver and even increasing the risk of diabetes in the future, you must start by eating the right foods. Nutritionist Zhao Hanying said that risk factors that easily induce fatty liver include: staying up late and sleeping late, eating too much refined and high-sugar food, consuming too much fat, or drinking alcohol, sitting for a long time and lack of exercise, and even constipation, all of which can easily cause fatty liver.

Risk factors that can easily induce fatty liver include: staying up late and sleeping late, eating too much refined and high-sugar food, consuming too much fat, or drinking alcohol, sitting for long periods of time and lack of exercise, and even constipation, all of which can easily cause fatty liver.

👉Recommended reading: Is fatty liver reversible? Nutritionist Chen Yichun: 7 must-have nutrients to help liver metabolism

Fatty liver is not exclusive to obese people, thin people may also have fatty liver

Nutritionist Zhao Hanying said that high-precision body composition analysis measured in a clinical weight loss clinic found that the age of people suffering from fatty liver disease is now tending to decrease, and even people as young as 18 have fatty liver problems. Generally, fatty liver problems are caused by obesity due to being overweight. Human body fat is divided into two categories: one is subcutaneous fat and the other is visceral fat. Excessive visceral fat, also known as moderate to severe obesity, is more terrible than subcutaneous fat. It is more likely to cause cardiovascular disease, the three high problems, and increase the risk of fatty liver.

In fact, fatty liver is not exclusive to obese people, thin people may also have fatty liver problems. Nutritionist Zhao Hanying said that the clinic once admitted a 26-year-old salesgirl working in a department store. She had irregular meals and worked long hours, often until 10 p.m. After get off work, she would eat chicken steak and French fries as a midnight snack while watching Korean dramas. In order to save time at noon, she would often swallow a bowl of instant noodles without any vegetables. The patient's face was very sallow and dull, and he had bad breath. Although she is thin and weighs only 50 kilograms, she looks like a 62-year-old grandmother with a huge belly and thin limbs. The patient sought medical advice because he had a full stomach and could not pass stool, and thought he needed to lose weight. After a liver ultrasound, it was found that the liver had a rough surface and fatty liver.

The liver is a silent organ and the largest detoxification organ in our body. It also needs to secrete enzymes to metabolize all the food we eat. Therefore, when the liver already has fatty liver, the liver function will gradually decline. When metabolism decreases, obesity and the three highs may occur, affecting body functions, so you must be careful.

People with fatty liver cannot eat three white foods? Nutritionist: Reduce the intake of refined three white foods

As for the rumor on the Internet: "People with fatty liver cannot eat the three white foods, namely white rice, white flour, and white bread", is this correct? Nutritionist Zhao Hanying said that the three white foods are all refined starches, which will cause blood sugar to rise rapidly after a meal. Long-term high blood sugar can lead to decreased insulin sensitivity and insufficient secretion, causing systemic metabolic disorders, which in turn leads to increased blood lipids and abnormal fat metabolism, which will naturally increase the risk of fatty liver. Therefore, it is recommended to reduce the amount of refined three white foods.

👉Recommended reading: Can eating wolfberry fight off fatty liver? Three major groups are at high risk! Chinese medicine doctor Kang Hanjing recommends 2 wolfberry dishes

Reversing fatty liver disease: Choose more plant-based proteins and exercise

It is reminded that people with fatty liver should choose more plant-based protein in their daily diet, such as dried tofu, soy milk and other soy products, which can supplement the liver's nutrition and reduce the burden. They should also avoid consuming too much red meat, such as sausages, ham, beef, etc., and reduce the intake of saturated fat. In addition, you should also pay attention to drinking plenty of water, about 2000 to 3000 CC of water a day, to promote metabolism.

Reverse fatty liver: Choose more plant protein and exercise is also essential.

Exercise is essential to reversing fatty liver! To eliminate fatty liver, you must do aerobic exercise that makes you gasp for air, and implement "Exercise 531": exercise at least 5 times a week, 30 minutes each time, with a heart rate of 110 beats per minute, a frequency that makes you gasp for air, which is more helpful to your health.