4 wrong vegetarian diets that cause fatty liver

Many people become vegetarians to improve their health and control their weight. Vegetarianism is good, but you need to choose the right foods to eat. Some types of vegetarianism make the liver accumulate fat easily, which can lead to hepatitis in the long run.

Vegetarianism is good for health but will cause the liver to accumulate a lot of fat if eaten in the following ways:

Excessive fructose consumption

Fructose is metabolized mainly in the liver and promotes endogenous fat synthesis. This type of sugar is abundant in canned fruit juices or ready-made juices. Consuming too much fructose increases the risk of fatty liver accumulation. Moreover, ready-made juices contain a lot of sugar but lack fiber, which can easily cause fatty liver if consumed in large amounts, according to the health website Medical News Today (UK).

Diversifying protein sources in a vegetarian diet will reduce the risk of malnutrition and fatty liver accumulation.

PHOTO: AI

Too little protein

Plant protein can support liver recovery and function. However, relying solely on certain plant protein sources can easily lead to a deficiency of essential amino acids for liver function.

In addition, protein deficiency can reduce the ability to synthesize lipoproteins. These are complex molecules of fat and protein that function to transport fat out of the liver. Therefore, lipoprotein deficiency contributes to fat accumulation in the liver.

Vegetarians should not only get protein through dishes made from soy or other beans, but also eat mushrooms, whole grains, green vegetables and milk.

Use a lot of saturated fat

Some processed vegetarian foods such as cakes, coconut oil, and margarine contain saturated fat. Eating too much of these foods increases the accumulation of fat in the liver. Research on the NutritionFacts website shows that eating just 1,000 kcal of saturated fat per day for several weeks can increase liver fat by up to 55%.

Micronutrient deficiency

A vegetarian diet, if not carefully considered, will cause the body to lack vitamin B12, iron, zinc and some other important minerals. These are all important nutrients for metabolism and liver protection.

For example, vitamin B12 is found in animal foods and is almost absent from plants. Some plant-based foods contain vitamin B12 because it is added. Deficiency of this vitamin indirectly affects metabolism and fat accumulation in the liver.

Experts note that a vegetarian diet that really brings health benefits is one that prioritizes vegetables, fruits, whole grains, mushrooms, beans, nuts, and seeds. If you are a vegetarian but eat a lot of sweets, white starch, and fried vegetarian foods, you are more likely to have fatty liver, according to Medical News Today .

Source: https://thanhnien.vn/4-kieu-an-chay-sai-cach-khien-gan-nhiem-mo-185250815190714313.htm