Fatty liver disease is becoming a common diagnosis for many and the current model of care leaves us with lots of unanswered questions around treatments, medications and a hopeful prognosis.
Having a healthy liver is vital to dealing with the many toxic chemicals in our environment.
A healthy liver allows us to remain healthy, rarely get sick and able to maintain plenty of energy to live life to the fullest.
Unfortunately for many people, the diagnosis of fatty liver disease [which actually means that your liver is full of fat] begins a downward path toward chronic disease and inflammation.
Let's look at some of the major drivers of this disease.
Sucrose, Glucose, and Fructose, Oh My!
Sucrose is the scientific name for table sugar. One glucose molecule + one fructose molecule makes up sucrose. This naturally occurring carbohydrate is found in fruit, vegetables and grains and in processed foods like candy, ice cream, cereal, canned foods and sodas.
Interesting to know - sucrose tastes less sweet than fructose alone, but sweeter than glucose alone.
Glucose is a simple sugar and the body's preferred carbohydrate-based energy source. In foods, glucose is usually bound to another simple sugar to form sucrose or lactose. Glucose is often added to processed foods to increase appeal and taste.
Interesting to know- glucose is less sweet than both fructose and sucrose.
Fructose is 'fruit sugar' and like glucose, it’s a single compound. Fructose is found in fruit, honey, agave and most root vegetables. It's also commonly added to processed foods as [HFC]- high fructose corn syrup. HFC is made from cornstarch and contains more fructose than glucose compared with regular corn syrup.
Interesting to know - fructose has the sweetest taste, but has the least impact on blood sugar.
Gut Health, Digestion and Sugar. [A little bit of science for you]
Glucose and fructose are monosaccharides [one molecule]this is the simplest form. This means they don't need to be broken down before our body digests them.
Fructose is a disaccharide [made up of two monosaccharides] which must be broken down before it can be absorbed.
Glucose is absorbed directly across the lining of the small intestine and directly into the bloodstream.
Glucose raises blood sugar quickly and stimulates the release of insulin, which is required for glucose to enter our cells.
Glucose can be used for immediate energy, or it can be stored in our muscles or liver [as glycogen] for later use.
Fructose like glucose is absorbed directly into the bloodstream from the small intestine.
Fructose raises blood sugar levels more gradually than glucose and does not immediately affect insulin levels.
Beware.
There are negative effects of eating too much fructose, because the liver has to convert all the fructose you eat into glucose first before the body can use it for energy.
Eating high amounts of fructose can raise triglyceride levels along with raising the risk of metabolic syndrome and nonalcoholic fatty liver disease.
Sucrose on the other hand, is partially broken down into glucose and fructose through the enzymes in our mouth, but the majority of sugar digestion actually happens in the small intestine.
The small intestine creates the enzyme sucrase that divides sucrose into glucose and fructose which is then absorbed into the bloodstream.
The presence of glucose in the bloodstream increases the amount of fructose that's absorbed and this then stimulates the release of insulin.
Important to know- excess absorption of fructose can promote increased creation of fat stores in the liver.
We should all be wary of eating fructose and glucose together, especially as high fructose corn syrup is found in many packaged and processed foods.
Key Take-aways..
Glucose and fructose are absorbed directly into the bloodstream, while sucrose must be broken down first.
Glucose is used for energy or stored for later needs.
Fructose is converted to glucose or stored as fat.
Naturally derived fructose from fruit sources is not associated with the same negative health outcomes because, fruit does not contain the same combination of glucose and fructose that high fructose corn syrup does.
High Fructose Corn Syrup - a deadly sweetener.
Associated with:
Insulin Resistance
Type 2 Diabetes
Obesity
Fatty Liver Disease
Metabolic Syndrome.
Why is Fructose a Problem?
Fructose is metabolized in the liver like alcohol therefore, our cunsumption can place a huge load on our liver hampering it from detoxing efficiently.
Fructose is similarly addictive because it activates the reward pathway in the brain. This can lead to increased sugar cravings.
Fructose has been shown to increase the hunger hormone Ghrelin which may make you feel less full after eating so you'll eat more often and want more sugar.
Fatty Liver - The Silent Epidemic.
When we consume a diet full of fructose from processed, packaged foods and sugary beverages, we place a huge burden on our liver. This increases the likelihood of receiving a diagnosis of Non-alcoholic Fatty Liver Disease [NAFLD].
Fatty liver disease affects over a third of the population of the world with a condition that is very serious that causes a cascade of other health probelms.
Common Conditions Linked to Fatty Liver.
Type 2 Diabetes
Heart Disease
Cancer
Gallstones
Reflux
Thyroid issues
Kidney Stones
Depression
Pregnancy & Fetal problems
Some Good News.
Fatty Liver Disease is both preventable and reversible and early detection, with dietary and lifestyle adjustments are a vital step in saving the liver.
It's all conected.
It's time to consider our diet, gut health and exposure to more and more environmental toxins as the main driver of a diagnosis of fatty liver disease.
Unfortunately, in conventional medicine the solution is to “manage” the disease with drugs, hoping the patient will avoid an eventual liver transplant.
This “solution” has many drawbacks that can be eliminated when it’s looked at as a Metabolic Nutritional Problem that can be effectively treated through diet and lifestyle changes.
This wise approach provides a hopeful path toward recovery and full health.
What Can I Do?
Avoid packaged, processed foods with unpronounceable ingredients.
Break-up with fast food, Starbucks, Quick Stops, etc.- anywhere “food-like” products are poisoning your health.
Value health over the immediate and short-lived pleasure of eating junk.
Remember my friend, you are worth the investment of eating quality, real whole foods every day.
Choose.
Healthy fats like avocado and olive oils, ghee, organic coconut oil and grass-fed organic butter.
Aim for 30 + grams of fiber from fruits, vegetables, nuts, seeds and legumes.
Focus on 30+ grams of the best quality protein sources you can afford. Eat grass-fed and finished beef, bison and lamb, pastured poultry and pork, organic free-range eggs.
Include a few probiotic foods every day. Try sauerkraut, kimchi, yogurt, kefir, and apple cider vinegar.
Drink 64+ ounces of filtered water daily and include electrolytes to replace minerals we loose..
Get outside and move your body every day.
Include resistance training along with walking, biking, pickle ball, tennis or anything that gets you to move more.
Guard your sleep. by choosing an early bedtime [10pm] and work towards getting 8 hours of sleep at night.
Get up earlier to greet the sun and try walking barefoot without your sunglasses to set your circadian clock.
Creating healthy rhythms takes time and practice. At first you won’t feel or see any changes, but keep moving forward one step at a time, knowing that each healthy choice is moving you toward your best health.
I hope you’ll keep reading, because I still have lots to share.
Jan
Comments