When it comes to fatty liver, many people will assume that it is a disease exclusive to "fat people" and "drunks". However, the latest clinical data has shattered this perception. According to the "Chinese Guidelines for the Prevention and Treatment of Fatty Liver Disease (Popular Science Edition)", the prevalence of fatty liver disease in China has exceeded 30%, with one in every three people potentially affected!
Even more surprising is that nearly 40% of these patients have normal weight, and even some young people who look healthy - the reason they are targeted is hidden in a habit that is repeated every day: long-term consumption of high-sugar, high-carbohydrate foods.
This "Invisible Killer" is silently damaging your liver
Do you drink a cup of sugary soybean milk or milk tea every morning? Do you have a habit of pairing lunch with refined staple foods such as white rice and Mantou? Do you eat a piece of cake or biscuit to tide you over when hungry in the afternoon? These seemingly ordinary dietary choices are actually putting a "heavy burden" on the liver.
The liver is the core organ for fat metabolism in the human body. When we consume too much sugar (such as high fructose corn syrup in milk tea and white sugar in cakes) and refined carbohydrates (such as white rice and white bread), the calories that the body cannot consume in time will be converted into triglycerides. Under normal circumstances, the liver will transport these triglycerides to fat cells for storage, but long-term excessive intake can lead to triglyceride accumulation in liver cells - when the fat content in liver cells exceeds 5%, it will develop into fatty liver, and when it exceeds 30%, it is classified as moderate fatty liver. In severe cases, it can lead to liver fibrosis, cirrhosis, and even increase the risk of liver cancer.
More dangerously, early fatty liver disease often presents few noticeable symptoms, and many individuals only discover their liver has become "overweight" during a physical examination. This process typically does not occur abruptly, but rather develops gradually, "bite by bite," over time.
Don't be misled by the "health illusion", these foods are hidden risks
Many people mistakenly believe that "not eating meat will prevent fatty liver", but in fact, some seemingly "healthy" foods may actually increase the burden on the liver:
"Sugar-free" food: Some pastries and yogurts labeled as "sugar-free" do not contain white sugar, but they are added with ingredients such as maltodextrin and fructose syrup. These substances have a fast sugar-raising speed and will also be converted into fat and accumulated in the liver;
Refined staple foods: refined carbohydrates such as white rice, white noodles, and Mantou, which are quickly digested and absorbed, can easily lead to sudden rises and falls in blood sugar levels, and excess calories are converted into fat and stored in the liver.
Sugary drinks: milk tea, cola, juice drinks, etc., contain a large amount of added sugar. The sugar content of a cup of milk tea may exceed the maximum daily intake recommended by the World Health Organization. These sugars are almost metabolized by the liver into fat.
3 Simple Ways to Help the Liver "Reduce Burden"
To prevent fatty liver, there is no need to deliberately go on a diet. Simply adjusting your eating habits can effectively reduce the accumulation of fat in the liver:
Staple food "combination of coarse and fine": Replace half of the white rice and white Mantou with coarse grains such as oats, brown rice, quinoa, corn, etc. Coarse grains are rich in dietary fiber, which can delay the rise of blood sugar, reduce fat synthesis, and increase satiety to avoid overeating;
Control added sugar intake: It is recommended that the daily intake of added sugar should not exceed 25 grams (approximately 6 teaspoons). Drink less or no sugary drinks, and replace them with plain water or light tea. When purchasing packaged foods, pay attention to the ingredient list and avoid choosing foods with white sugar, high fructose corn syrup, and maltodextrin listed as the top three ingredients;
Increase intake of high-quality protein and vegetables: Eat at least 1 egg and 300-500 grams of vegetables every day, and consume moderate amounts of high-quality protein such as fish, shrimp, chicken breast, and soy products. High-quality protein can promote liver cell repair, while dietary fiber and vitamins in vegetables can help metabolize fat and reduce the burden on the liver.
Experts remind: Fatty liver is reversible, the key is "early intervention"
Many people are worried that "once you have fatty liver disease, it cannot be reversed." Li Chao, director of the Weight Management Center at Hainan Chengmei Hospital, stated that early-stage fatty liver disease (with 5% to 10% fat content in liver cells) can be completely reversed through adjusting diet and lifestyle habits. Even for moderate fatty liver disease, timely intervention can effectively control the progression of the disease.
However, if ignored for a long time and allowed to accumulate in the liver, fat may develop into irreversible liver fibrosis, cirrhosis, and even increase the risk of liver cancer. Therefore, it is recommended to undergo regular physical examinations every year, including abdominal ultrasound to check the condition of the liver, while adhering to a healthy diet and avoiding long-term high-sugar and high-carbohydrate diets, which are "invisible killers".
The liver is a "silent organ" in the human body, which does not actively "cry out in pain", but it cannot withstand long-term overdraft. Starting today, adjusting your diet habits and reducing the intake of high-sugar and high-carbohydrate foods is the best protection for the liver.
Article | Huang Fei