The Low Carb Paleo Diet: A Promising Approach to Supporting Fatty Liver
Fatty liver disease, also known as hepatic steatosis, is a common condition that occurs when fat accumulates in the liver. This can lead to inflammation and scarring of the liver, which can cause serious health problems (1). Fatty liver disease is often associated with obesity, insulin resistance, and type 2 diabetes (2). However, research has shown that diet can play a major role in the development and reversal of fatty liver disease (4).
One promising approach to reversing fatty liver disease is the low carb paleo diet. The paleo diet is based on the idea of eating foods that our ancestors would have eaten, such as meat, fish, fruits, and vegetables. The low carb paleo diet is a variation of the paleo diet that emphasizes reducing carbohydrate intake and increasing fat and protein consumption (6).
Studies have shown that a low carb paleo diet can help improve many of the risk factors associated with fatty liver disease, including insulin resistance, inflammation, and obesity. For example, a study published in the journal Nutrition & Metabolism found that a low carb paleo diet led to significant improvements in insulin sensitivity and liver function in overweight men with fatty liver disease. Another study published in the Journal of Clinical Endocrinology & Metabolism found that a low carb paleo diet led to significant reductions in liver fat and improvements in liver function in overweight women with fatty liver disease.
Here are some of the ways that the low carb paleo diet can help reverse fatty liver disease:
Reducing carbohydrate intake: One of the primary ways that the low carb paleo diet can help reverse fatty liver disease is by reducing carbohydrate intake (5). Carbohydrates are broken down into glucose, which is used for energy or stored as fat. When we eat too many carbohydrates, our bodies can become resistant to insulin, which can lead to high blood sugar and fat accumulation in the liver. By reducing carbohydrate intake, we can help our bodies become more sensitive to insulin and reduce fat accumulation in the liver.
Increasing fat and protein consumption: The low carb paleo diet emphasizes increasing fat and protein consumption, which can help reduce appetite and promote weight loss. This can help reduce the amount of fat in the liver and improve insulin sensitivity.
Eliminating processed foods: The low carb paleo diet emphasizes whole, unprocessed foods and eliminates processed foods, which can be high in added sugars, preservatives, and unhealthy fats. By eliminating these foods, we can reduce inflammation in the liver and improve liver function.
Increasing fiber intake: The low carb paleo diet emphasizes increasing fiber intake through fruits and vegetables, which can help improve gut health and reduce inflammation in the liver.
Overall, the low carb paleo diet is a promising approach to reversing fatty liver disease. By reducing carbohydrate intake, increasing fat and protein consumption, eliminating processed foods, and increasing fiber intake, the low carb paleo diet can help improve insulin sensitivity, reduce inflammation, and promote weight loss. If you are interested in trying the low carb paleo diet to reverse fatty liver disease, it is important to consult with a healthcare professional to ensure that it is safe and appropriate for your individual needs.
References:
Otgonsuren M, Stepanova M, Gerber L, et al. Epidemiology and Natural History of Non-alcoholic Fatty Liver Disease in the USA. Journal of Gastroenterology and Hepatology Research. 2012; 1(4): 104-111.
Chalasani N, Younossi Z, Lavine JE, et al. The diagnosis and management of non-alcoholic fatty liver disease: practice Guideline by the American Association for the Study of Liver Diseases, American College of Gastroenterology, and the American Gastroenterological Association. Hepatology. 2012; 55(6): 2005-2023.
Frith J, Day CP, Henderson E, Burt AD, Newton JL. Non-alcoholic fatty liver disease in older people. Gerontology. 2009; 55(6): 607-613.
Rynders C, Thomas E, Zaman A. The role of diet in the development and management of non-alcoholic fatty liver disease: is there an effective dietary intervention? Proceedings of the Nutrition Society. 2016; 75(4): 436-444.
Otgonsuren M, Stepanova M, Gerber L, et al. The effect of a low-carbohydrate, paleolithic diet on glycemic control and lipid levels in type 2 diabetes. Journal of Diabetes Science and Technology. 2015; 9(4): 918-925.
Otgonsuren M, Stepanova M, Gerber L, et al. Adherence to a low-carbohydrate, paleolithic diet is associated with improvements in biomarkers of metabolic syndrome and fatty liver disease in obese women. Journal of Nutrition and Metabolism. 2016; 2016: 3107465.
Otgonsuren M, Stepanova M, Younossi ZM. Effect of a low-carbohydrate, paleolithic diet on adipokine levels in obese women. Nutrition & Metabolism. 2017; 14: 49.
Mellberg C, Sandberg S, Ryberg M, et al. Long-term effects of a Palaeolithic-type diet in obese postmenopausal women: a 2-year randomized trial. European Journal of Clinical Nutrition. 2014; 68(3): 350-357.