⚙️Alcohol’s Impact
It might seem obvious, but cutting out alcohol is a major step. Here’s why:
Fat Conversion: When your liver processes alcohol, excess energy is converted into fat.
Nutrient Depletion: Metabolizing alcohol uses up vital nutrients like B vitamins and glutathione, the body’s main antioxidant. This depletion hinders the liver’s normal functions.
Dehydration: Alcohol is a diuretic, meaning it makes you lose fluids and electrolytes, which can lead to hangovers and imbalances.
Nutrient Imbalance: Alcohol messes with nutrient absorption, lowering levels of certain vitamins and minerals while increasing iron absorption. Too much iron can be tough on the pancreas and liver, mimicking insulin resistance.
Choline Interference: Alcohol interferes with choline, a nutrient crucial for liver function and fat metabolism.
📌The Fructose Factor
Sugar, especially high-fructose corn syrup and table sugar (which are about 50% fructose), is almost as hard on the liver as alcohol. Fructose can only be processed by the liver, putting a similar strain on it and depleting nutrients. The effects are particularly concerning for children who consume high amounts of sugary foods and drinks.
⚙️Moderation vs. Elimination:
While “moderation” is often mentioned, when you’re trying to reverse a condition like fatty liver or type 2 diabetes, zero added sugar is the best approach. For general health, recommendations vary, but aiming for 10-20 grams of added sugar per day is a good target if you’re healthy and not struggling with cravings. For those recovering from metabolic issues, eliminating it entirely gives the liver the best chance to heal.
⚙️Carbohydrates:
bread basket
Dense carbohydrate sources like rice, bread, and pasta are essentially pure glucose. While not containing fructose, they still raise blood sugar and insulin levels, contributing to insulin resistance over time. If you’re trying to reverse fatty liver, significantly reducing these is key. Aim for 0-50 grams of carbs per day, focusing on high-fiber vegetables. Even in ketosis, non-starchy vegetables are important for gut health.
✨Incorporating Healthy Fats and Reducing Toxins
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👉Healthy Fats for Energy
