What diet is best for me?



Your liver is like a very complex factory

There are many diets being advocated but most of them do not talk to you about specific liver health issues like how their program impacts your liver.  The assumption is that weight loss alone is good for you.  While generally true, if we consider the liver the kind of calories you consume is important. You can feed it almost anything and it will try to make something out of it.  It is filled with about 500 robots that each know how to do one thing.  As long as a robot knows what to do with what you send it and the supply isn't overwhelming all is well.  However, if you supply more than it can process bad things happen.  With too much raw material things in the factory can pile up.  When a robot is broken or over supplied, the wrong product might be made or the robot might fail.  Break too many of your liver robots and the entire factory fails.  These are the reasons why what you eat really does matter to your long term health.

What is a good diet for a healthy person

What is a diet for fatty liver

What is a diet for a damaged liver

Much of this advice will be familiar to you, however, there is one critical food item which under official US food advice is different.  That is the extensive use of extra virgin olive oil. It is important to be aware that the American diet advice is calorie reduction and exercise with limited dietary fat. It limits saturated fats but ignores the differences between various oils.  If you want to study the official recommendation you can do it here

USDA Dietary Guidelines

The nutritional approach to fatty liver disease has a broad base of support among providers, including MDs. The optimal approach is still a matter of investigation and debate. However, the Mediterranean diet is one of the most studied diets in science and medicine. As the most common cause of mortality among patients with NAFLD is cardiovascular events, the impact on mortality alone make it worthwhile to adopt. The anti inflammatory and anti-fibrotic literature for the diet are also compelling and since we are focused on liver disease that is the focus of this information.

Much of our advice is built around extra virgin olive oil. If you would like
more information see this link on olive oil
but if your interest is about
fatty liver disease and its complication click here.

If you have a liver problem, you should be aware that liver disease is ignored by almost all diet plans.  The reason is that it is mostly symptom free and there are no treatments so most of the research has been on heart and diabetes issues.  If you are concerned about your liver you are part of an ignored patient group.  If you would like to test that theory,

US News has an excellent summary of popular diets which you can look at here for an overview.

Just be aware that they ignore the questions that brought you here. Diet plans mostly ignore the liver even though its health is the foundation upon which most of the bio-chemistry that is you depends.  So look around but come back here when you find out that the diet plan advocates ignore you.


Please note that low carb plans are bad for you.  Your body must have fuel and that comes significantly in the form of carbs.  The kind of carbs is what you need to pay attention to.  Avoid glucose and fructose but eat a good supply of resistant starch, that is starch that is digested in the colon and not the small intestine.

Resistant starch is considered both a dietary fiber and a functional fiber, depending on whether it is naturally in foods or added. Although the U.S. Institute of Medicine has defined total fiber as equal to functional fiber plus dietary fiber, U.S. food labeling does not distinguish between them.

Examples of naturally occurring resistant starch[35]
Food Serving size Resistant starch
Banana flour,[36] from green bananas 1/4 cup, uncooked 10.5-13.2
Banana, raw, slightly green 1 medium, peeled 4.7
High amylose RS2 corn resistant starch 1 tablespoon (9.5 g) 4.5
Oats, rolled 1/4 cup, uncooked 4.4
Green peas, frozen 1 cup, cooked 4.0
White beans 1/2 cup, cooked 3.7
Lentils 1/2 cup cooked 2.5
Cold pasta 1 cup 1.9
Pearl barley 1/2 cup cooked 1.6
Cold potato 1/2" diameter 0.6 - 0.8
Oatmeal 1 cup cooked 0.5


Processing may affect the natural resistant starch content of foods. In general, processes that break down structural barriers to digestion reduce resistant starch content, with greater reductions resulting from processing. Whole grain wheat may contain as high as 14% resistant starch, while milled wheat flour may contain only 2%.

Other types of processing increase resistant starch content. If cooking includes excess water, the starch is gelatinized and becomes more digestible. However, if these starch gels are then cooled, they can form starch crystals resistant to digestive enzymes such as those occurring in cooked and cooled cereals or potatoes (e.g., potato salad). Cooling a boiled potato overnight increases the amount of resistant starch for example.

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  • commented 2017-03-07 17:07:41 -0700
    As a liver patient the thing that surprised me most was that virtually all diet gurus ignore the potential impact their advice has on liver health.