Skip to main content

Posts

Understanding MASLD (Fatty Liver)

If you are here because you or someone you know has been diagnosed with Fatty Liver Disease there are a couple of terms you need to know.   In 2023 Non-Alcohol Fatty-Liver Disease or NAFLD was changed to Metabolic Dysfunction-Associated Steatotic Liver Disease or MASLD. MASH is the more advanced stage of MASLD and NASH represents the more advanced stage of NAFLD. The percentages between the images show the number of people affected.  Note at the top right, the adverse effects on lifespan if the disease isn't slowed or reversed. Stages:  MASLD or NAFLD, Fatty Liver (Steatosis): Fat builds up, but little to no inflammation or liver damage occurs. At this stage the disease is reversable with diet and exercise. Steatohepatitis (MASH or NASH): The liver has fat buildup plus inflammation and damage, which can lead to scarring (fibrosis). Cirrhosis: Severe scarring from long-term inflammation, leading to liver failure.  A liver transplant becom...
Read more
Recent posts

Being Real about My Diagnoses

I want to be real about how I felt with my Fatty Liver or MASLD diagnoses .  After  researching on  Google Scholar,  it appeared my best option  was to lose 7-10% of my body weight. I love to eat !  I mourned the  loss of  foods  that might not make the cut .  In the past I've tried to lose weight, and regardless of what I tried, I  struggled  to even lose one pound!  This  diagnosis  and realization were discouraging. A ll I could think about was  what I would miss . That was misplaced. I realize now that I can eat better, lose weight and still enjoy the foods I love.     At first, m y stomach was stretched and so eating less  didn’t  fill me up. Because I  didn’t  have all my eating substitutions and strategies in place, I was hungry and frustrated. I was used to eating until I was stuffed and uncomfortable. I  didn’t  realize how bad ea...
Read more

What to Eat to Heal MASLD or a Non-Alcoholic Fatty Liver NAFLD

A  Mediterranean diet   U.S. News & World Report ranks the Mediterranean diet the No. 1 best diet overall, the No. 1 plant-based diet and the No. 1 diet for healthy eating. The Mediterranean diet is one of the best for a  heart-healthy diet.   Studies have found the Mediterranean diet to be a good eating plan for promoting weight loss and reducing the risk of MASLD or Non-Alcoholic Fatty Liver Disease as well as  cardiovascular disease, stroke, diabetes, cancer, Alzheimer's and Parkinson's disease. Aim for 7 to 10 servings per day of fruit and vegetables .   Expand your fruit and veggie horizon with pomegranates, figs, grapes, peaches, nectarines, cantaloupe, spinach, kale, Swiss chard, and collard and mustard greens. With a banana for breakfast, salad for lunch, carrots to munch on, an apple in the afternoon, and a couple of veggie sides for dinner, 7 to 10 servings is easy.   Whole grains .   Switch to whole-grain bread,  cereal,  ...
Read more

What NOT to Eat with MASLD or Non-Alcoholic fatty Liver

People with non-alcoholic fatty liver disease (now often called Metabolic Dysfunction-Associated Steatotic Liver Disease or MASLD) should strictly limit or avoid foods that spike blood sugar, increase liver fat, or promote inflammation.  Key Foods and Drinks to Avoid Sugary Foods and Beverages: Sugary Drinks:  Avoid sodas, energy drinks, sports drinks, and sweetened teas. These are high in fructose, which the liver converts directly into fat.  Fruit Juices : Even 100% fruit juices are high in sugar and low in fiber, leading to rapid fat accumulation in the liver. Sweets:  Minimize candy, cookies, cakes, puddings, and ice cream. Refined Carbohydrates: White Grains: Avoid or limit white bread, white rice, and white pasta. These "simple" carbs lack fiber and cause blood sugar spikes that promote liver fat storage Processed Snacks : Chips, crackers, and sugary breakfast cereals should be replaced with whole-grain alternatives. Unhealthy...
Read more