Today I will speak a bit about dietary sugars, insulin resistance and fatty liver.
The human pancreas have two types of functions. One is to produce insulin in response to carbs/sugars/food coming in and the other is to synthesize digestive enzymes for proper digestion of foods. The liver turns fatty due to two mechanisms. Let’s see what they are.
The enzymatic overload:
When we consume too many sugars OR frequently snack or consume many meals (despite meals being smaller) in a day, the pancreas work harder to keep up with the intake, synthesizing more insulin and enzymes initially, later to be in a situation where the body is depleted of the digestive enzymes.
This in turn, reduces the digestion of dietary fats which means more free fatty acids (undigested fats) go towards the liver, waiting to be expelled out of the body. This eventually makes the liver has literally fat sitting on it, or what is called the non alcoholic fatty liver disease (NAFLD) or simply a fatty liver.
The glandular overload:
The other mechanism being, as now the cells are insulin resistant, all the excess carbohydrates and sugars will turn to liver and body cells to be stored as fats. Thus, sugar and insulin resistance make the liver fatty in two ways.
The liver is responsible for around 5000 processes happening in the body, and when the liver becomes fatty, the metabolism slows down, the digestion for proteins slows down, and the sugar holding capacity of liver becomes weaker, indicated by more hunger. Moreover liver is also responsible for thyroid hormones and sleep and they get disrupted too. A lot of crucial things happen in the liver and this becomes a difficult situation to deal with. A slow metabolism will also mean gaining weight easily despite eating fewer calories.
So to look at this from a macro perspective, mixing too many carbs and fats is not a good idea, having too many carbs or proteins will make the liver fatty despite being on a zero fat diet, and you need to have a strong liver and digestive enzymes for the liver to not turn fatty. A fatty liver can come from alcohol or from sugars, calling the disease alcoholic fatty liver or non alcoholic fatty liver disease (NAFLD)
What to not do to let this happen?
1. Too many carbs
2. Frequent eating
3. High proteins
4. Alcohol to name a few.
What to do to reverse or avoid this situation?
1. Do everything we do to reverse that insulin resistance – apple cider vinegar, pumpkin seeds, more and more minerals – potassium and magnesium.
2. Strengthen the liver so it is potent enough to flush all the fats out, essentially making itself stronger. Again, around 400g of vegetables is the threshold for faster results. Cruciferous vegetables are the best liver cleansers – kale, spinach, arugula, collard greens, beet tops, even beetroots (but have sugars), radishes, all leafy greens, broccoli, cauliflower, cabbage to name a few.
3. Go on a low protein or a moderate protein if you have liver problems as proteins digest from the liver.
4. Work on digestive enzymes so the pancreas heal – again the vegetables – no fruit because it will overwork the pancreas.
5. Supplements – wheatgrass and barleygrass remain two main powders which will clean the cells fast.