Complications of the liver, a vital organ responsible for several physiological functions, can arise due to two primary factors: genetics and poor lifestyle habits. While smoking and alcohol consumption bear the brunt of the blame for such issues, one should also be mindful of their diet. Processed foods, sugary beverages and refined grains can cause NAFLD (non-alcoholic fatty liver disease), which can give rise to severe chronic liver conditions and even cancer. However, smart dietary choices can play an important role in keeping such conditions at bay, say experts.
Foods that are bad for the liver
Experts list some food items that can adversely affect the liver if consumed in excess:
♦ Sugar and calorie-rich foods
Dr Chetan Kalal, program director of liver, pancreas and intestine transplantation at Nanavati Max Super Speciality Hospital, Mumbai, recommends avoiding foods high in sugar and calories like chocolate, cereals, butter and milkshakes, as they can damage your liver, causing several complications. “Excessive calorie consumption causes fat buildup in the liver. In addition, those with conditions like obesity, diabetes or high triglyceride levels also tend to develop a fatty liver,” he adds.
According to Chennai-based nutritionist Bhuvaneswari Vidyasankar, a high intake of sugary beverages such as soda, cola, fruit punch, etc., is another key reason for weight gain and obesity, increasing the risk of NAFLD.
♦ Refined grains
Refined grains or products made from them, such as white bread and white rice, lack the essential nutrients found in whole grains, says Vidyasankar.
According to Dr Kalal, a diet high in refined grains can cause fat accumulation in the liver, which in turn can increase the risk of NAFLD and other liver issues. Additionally, overconsumption of refined grains can also contribute to weight gain and obesity, as they are usually low in fiber and high in calories.
♦ Processed foods
Dr Kalal says processed foods contain artificial additives, preservatives and unhealthy fats that harm the liver by increasing oxidative stress, inflammation and insulin resistance. Excessive consumption of such food items can lead to NAFLD and several other liver complications.
♦ Trans fats
Usually present in baked and fried foods, trans fats make one highly susceptible to liver issues, says Dr Kalal. They can cause inflammation in the liver, which puts more strain on it, he adds. Increased intake of trans fats has also been linked with an elevated risk of obesity and heart complications. According to a study published in the journal Frontiers in Immunology, trans fatty acids significantly increase the risk of metabolic conditions such as type 2 diabetes and fatty liver.
♦ Sodium-rich foods
Dr Kalal says foods rich in sodium can cause fatty liver disease and increase the risk of obesity if consumed in excess. It can also contribute to fluid retention and high blood pressure.
Vidyasankar advises against having packaged food items like chips and salty biscuits that are high in salt and saturated fats. A cross-sectional study published in the journal Frontiers in Nutrition reported that excessive salt consumption might increase insulin resistance and fat storage, which are risk factors for NAFLD.
♦ Baked food items
While cakes, muffins and cookies satisfy people’s sweet tooth, they can be bad for the liver as they contain high amounts of sugar and trans fat. Bangalore-based nutritionist Palak Punamiya says refined white flour (maida), the main ingredient used in these food items, is harder to digest and may lead to fat accumulation in the liver.
♦ Red meat
Dr Kalal says high consumption of red and processed meats has been associated with an increased risk of liver complications. They contain certain compounds that may contribute to inflammation and oxidative stress in the liver.
He also adds that red meat is rich in protein, and excess protein buildup in the liver can increase the risk of fatty liver disease.
