Is yogurt bad for your liver? Not all yogurts are created equal but consuming yogurt is good for your liver. About 25 to 30% of Americans suffer from fatty liver disease. And some of the risk factors of fatty liver disease are having diabetes, being overweight and high cholesterol level.
According to research that was found in the December 2014 edition of Journal of Dairy Science it has stated that consuming yogurt with some form of probiotic will help reduce fatty liver disease risk factors. The group that consumed 300 grams of a probiotic yogurt saw reduction in body mass index, weight, and serum levels of fasting insulin.
Is Yogurt Bad For Your Liver?
Yogurt is made by fermenting milk, and it also contains calcium, Vitamin B-6, Vitamin B-12, potassium, magnesium, and protein. A normal yogurt contains about 12 grams of protein per 7 ounce serving. And Greek yogurt contains about 22 grams of protein per 7 ounce serving.
One of the factors of Greek yogurt which lowers the risk of fatty liver disease is its ability suppress your appetite. Greek Yogurt will make you eat less calories.
Here Are The 3 Important Things About Yogurt To Lower Risk of Liver Risk:
- Greek Yogurt– This is important because of its high protein content.
- No Added Sugar-Try to focus on yogurt that have minimal added sugar.
- Non-Fat Yogurt- Make sure the fat content is minimal which lowers risk of fatty liver disease.
Yogurt has a role in helping with reducing the risk of any type of fatty liver disease but following a balanced diet is also particularly important.
And That Diet Would Be:
- Fruits and Vegetables
- Whole grains like barley and oatmeal
- Proteins like fish, chicken, turkey and salmon.
- Healthy fats like nuts and seeds
- Carbs like brown rice and sweet potatoes.
These foods are remarkably similar to the Mediterranean diet that will help with reducing the risk of fatty liver disease.
Some Foods To Avoid With Reducing Risk of Fatty Liver Disease
- Red Meat
- Baked and Fried Goods
- Full Fat Cheese
- Sugar foods and drinks like soda, candies, cookies, and ice cream.
Antioxidants That Help With Liver Health.
- Vegetables like broccoli, spinach, green beans.
- Fruits like bananas, apples, oranges, peaches, apricots.
- Coffee
- Green Tea
- Vitamin E like olive oil, canola oil and seeds.
Exercise Can Also Help With Making Your Liver Healthy.
- Like incorporating some form of aerobic exercise such as dancing, walking, jogging, sprinting, etc.
- Resistance training and strength training can also help with positive liver health. Such as lifting weights at least 3 to 4 days a week.
- And doing some form of cardiovascular workout at 3 to 4 days a week. The exercise duration can be anywhere from 30 to 60 minutes.
Drinking alcohol is particularly important to minimize or stop to lower the risk of alcoholic fatty liver disease. Drinking with moderation is ok but excessiveness can lead to serious fatty liver disease.
Getting enough Vitamin D whether it be from sun exposure, food or supplements will help reduce the risk of fatty liver disease and protect your liver.
“Yogurt has a role in helping with reducing the risk of any type of fatty liver disease but following a balanced diet is also particularly important.” Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line: Following a balanced diet along with incorporating yogurt will help with promoting positive liver health.
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References
- Chen Y, Feng R, Yang X, Dai J, Huang M, Ji X, Li Y, Okekunle AP, Gao G, Onwuka JU, Pang X, Wang C, Li C, Li Y, Sun C. Yogurt improves insulin resistance and liver fat in obese women with nonalcoholic fatty liver disease and metabolic syndrome: a randomized controlled trial. Am J Clin Nutr. 2019 Jun 1;109(6):1611-1619. doi: 10.1093/ajcn/nqy358. PMID: 31136662.
- Bakhshimoghaddam F, Shateri K, Sina M, Hashemian M, Alizadeh M. Daily Consumption of Synbiotic Yogurt Decreases Liver Steatosis in Patients with Nonalcoholic Fatty Liver Disease: A Randomized Controlled Clinical Trial. J Nutr. 2018 Aug 1;148(8):1276-1284. doi: 10.1093/jn/nxy088. PMID: 29931231.
- S. Nabavi, M. Rafraf, M.H. Somi, A. Homayouni-Rad, M. Asghari- Jafarabadi. Effects of Probiotic yogurt consumption on metabolic factors in individuals with nonalcoholic fatty liver disease. October 8th, 2014. DOI: https://doi.org/10.3168/jds.2014-8500.
