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Can You Reverse NAFLD With Dietary Changes

NAFLD

Liver is the largest gland in the human body and is also known as the Chemical Factory of the body. More than 500 vital functions have been identified with the liver, ranging from fighting infection, breakdown of fats, filtering blood of toxins, storing vitamins, iron, to manufacturing proteins and hormones, and helping clot your blood. Like any other organ in the body, this busy organ can also have issues, which is a condition called Non-alcoholic fatty liver disease (NAFLD). Normally, the liver stores some fat. However, in some cases when the liver stores more than healthy fat, that extra fat causes inflammation, which is known as NAFLD. 

Usually, there are no symptoms of NAFLD in the early stages. When it does, they may include, enlarged liver, fatigue or pain in the upper right abdomen. In most cases, fatty liver disease is diagnosed after blood tests show elevated levels of liver enzymes released from damaged liver cells, namely Alanine aminotransferase test (ALT) and aspartate aminotransferase test (AST).

Luckily, lifestyle changes such as dietary intervention and increased physical activity are the first-line treatment and support not only for NAFLD but also associated diseases such as obesity, insulin resistance, diabetes and dyslipidemia. And, gradual weight loss can take the pressure off the liver, allowing it to regenerate itself.

Dietary Changes To Reverse NAFLD

1. Complex Carbs
Complex Carbohydrates are packed with dietary fibre and micronutrients which help in appetite regulation as it takes longer to digest plus DF prevents absorption of fats in the intestine, thereby helping you lose weight, and also lowering the amount of fat in your liver.

  • Include Whole Grains in the form of chapati, upma, dosa, idli, porridge, khichdi, etc.
  • Include sprouted or boiled whole pulses.
  • Seasonal vegetables and Fruits.
  • Reduce sugar intake as it stimulates de novo lipogenesis and finally development of nonalcoholic fatty liver disease (NAFLD) & nonalcoholic steatohepatitis (NASH). So, replace packaged drinks with fresh coconut water/lime water; biscuits with nuts/roasted chana; reduce tea quantity to half cup every time you drink and no sauce/jam /salad dressing .
  • Soluble fiber Supplementation 

2. Fats
Increased fat intake has been linked to insulin resistance, impaired postprandial lipid metabolism and the development or progression of NAFLD. So, reduce intake  of ‘Visible fat’, & try to limit oil/fat intake to less than 500 ml/person/month. Choose Extra Virgin/Filtered /kachhi ghani oils (mustard, sesame, groundnut, Olive oil, Canola oil etc.) in place of refined oils to have anti-inflammatory and insulin sensitizing effects.

  • Complete No for Trans fatty acids and saturated fats . So, no fried or gravy foods/eating out /packaged food.
  • Choose healthy Invisible Fats rich in Omega 3 fatty acids such as nuts, avacado, flaxseeds, chia seeds, sabja seeds, etc.

3. Protein Source
A fair increase in protein intake combined with a low-GI diet, is associated with improved weight-loss maintenance due to its satiating effect and increased thermogenic effect of protein metabolism. So, include options like nuts, low-fat dairy, beans, whole pulses, fish, and poultry, sprouts/roasted chana/nuts/ Sattu drink, nuts smoothie (without sugar), etc. Cut meat intake to once a week. Prefer white/lean meats such as fish/poultry. And completely avoid Red meats as they are high in cholesterol & saturated fats because many studies have associated it with increased risk of liver related diseases and cancer, whereas white meat has been associated with reduced risk.

4. Herbs and supplements
Certain herbs and supplements have shown to play a key role in glucose and fat metabolism, insulin signalling, and energy balance, thereby helping in reversing the fatty liver condition. This may include Apple Cider Vinegar, Fenugreek Seeds, Flaxseed, Nigella Seeds, Milk Thistle, Coffee, Quercetin, Resveratrol etc. 

Having discussed the dietary changes, this journey is incomplete without the inclusion of at least 30 mins of physical Activity, 4-5 days a week, management of  Sleep and Stress issues. Do consult your dietitian/nutritionist to help fine-tune your diet so you are not aggravating your condition.

We hope this article helps you reverse NAFLD. Do leave your thoughts in the comments below. For more information to help you reverse NAFLD, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here. 

#BeTheForce 

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The Effect Of Complex Carbs On High Cholesterol

complex carbs

The ill effects of high cholesterol is not alien knowledge to us. We all know how it impacts our health and wellbeing. Before we delve into the role complex carbs play with regards to high cholesterol, let’s understand what cholesterol is. It is a waxy substance which our body needs to build cells and make vitamins and other hormones. But, too much cholesterol is a problem. There is good cholesterol and there is bad cholesterol. Good cholesterol is HDL, which is heart friendly fat and bad cholesterol is LDL, Triglycerides which should be within limit. If it increases, it can cause cardiac issues. 

Cholesterol comes from two sources in our body:

  1. From the food we eat like meat, poultry, dairy products, etc.
  2. Our liver makes and releases it in our body

The Correlation of Complex Carbs and Cholesterol  

Carbohydrates is a group of chemical substances made up of carbon, oxygen and hydrogen. They include starches, sugars, glycogen, dextrins and celluloses. There are 2 types of Carbohydrates: Simple carbs and Complex Carbs. Both affect our cholesterol levels differently. 

  1. Simple Carbs: are refined, processed and have less fiber in it. They have a high glycemic index and affect blood sugar. Increased blood sugar will raise insulin levels which may increase cholesterol. Simple carbs are found in sugar, soda, white rice, white bread, pasta, pizza, noodles,cakes, cookies, snacks such as chips, nachos, etc.
  2. Complex Carbs: are high in fiber, Vitamins, and Minerals. The body will take time to break down and release energy/glucose. As complex carbs are high in fiber, it helps reduce bad cholesterol and triglycerides, helps in healthy heart function, and improves bowel movements. Oatmeal, oat bran, kidney beans, and brussels sprouts are good carbs; they have more soluble fiber, which helps to reduce the amount of cholesterol that gets absorbed into the bloodstream. We should include at least 5 to 10 gms of soluble fiber per day to see beneficial effects. Good sources of complex carbs include whole grains, beans, legumes, fruits, and vegetables.

You should include complex carbs in their natural form. For example: 

  • Have whole fruit instead of fruit juice, soft drinks.
  • Go with whole grain instead of processed flours or refined flours.
  • Limit foods that are high in processed, refined food, simple sugar, which provides calories but has fewer nutrients in it.
  • Have more veggies and fruits which have more fiber and packed vitamins and minerals.
  • Focus on whole grains, cereals, legumes, pulses, sprouts, beans, lentils, and dried peas, etc.

Complex carbs help us reduce bad cholesterol. Always choose it over simple carbs. We hope this article helps you make healthy food choices. Do leave your thoughts in the comments below. For more on nutrition, check out Healthy Reads or for further guidance, speak to our certified experts by subscribing to GOQii’s Personalised Health Coaching here. 

Eat healthy and #BeTheForce 

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Plant-based Nutrition: The Pros, Cons and Nutritional Know-How

You may have noticed that in the recent times, there has been a significant surge in the adoption of vegan and plant-based diets. These dietary preferences are celebrated for their numerous merits, which encompass health benefits, sustainability, and ethical reasoning. However, as with any lifestyle shift, there are certain hurdles to overcome.

In this blog post, we will delve into the advantages and potential obstacles associated with vegan and plant-based diets. Furthermore, we will provide valuable insights on how to ensure an adequate intake of essential nutrients such as protein, iron, calcium, and more, enabling you to maintain a well-rounded and satisfying plant-based lifestyle.

Plant-based Diets:

Plant-based diets are gaining favor due to their health perks, ethical alignment, and eco-friendly nature. Rooted in plant-derived foods while minimizing or eliminating animal products, these diets promote health and reduce environmental impact. Embracing this shift means choosing wellness for oneself and a sustainable future for the planet.

Common Vegetarian Diets:

  • Vegan Diet: Excludes all animal products, including meat, dairy, fish, eggs, and usually honey.
  • Lacto-Vegetarian Diet: Excludes meat, fish, poultry, and eggs but includes dairy foods like milk, cheese, yoghurt, and butter.
  • Lacto-Ovo Vegetarian Diet: Includes eggs and dairy products but excludes meat and fish.
  • Ovo-Vegetarian Diet: Excludes meat, poultry, seafood, and dairy foods but can take eggs.
  • Pesco-Vegetarian (Pescatarian) Diet: Includes fish, dairy, and eggs but excludes meat.
  • Semi-Vegetarian (Flexitarian) Diet: Primarily vegetarian but occasionally including small quantities of meat, dairy, eggs, poultry, or fish.

Pros of a Plant-Based Diet:

  1. High Nutrient Density: Plant-based diets are rich in vitamins, minerals, and antioxidants found in fruits, vegetables, and whole grains, which promote overall health and reduce disease risk.
  2. Low in Saturated Fat: They naturally contain minimal saturated fats, reducing the risk of heart disease.
  3. Fiber-Rich: Plant-based diets are high in fiber, aiding digestion, promoting satiety, and regulating blood sugar levels.
  4. Low Cholesterol: Eliminating or reducing animal products lowers dietary cholesterol intake, benefiting heart health.

Cons of a Plant-Based Diet:

  1. Risk of Deficiencies: Careful planning is required to ensure adequate intake of Vitamin B12, Iron, Calcium, and Omega-3 Fatty Acids, as these nutrients are less abundant in plant-based foods.
  2. Potential for Processed Foods: Some plant-based alternatives are heavily processed and may be high in sugar, sodium, or unhealthy fats.
  3. Caloric Density: Plant-based diets can be calorically dense due to nuts, seeds, and oils, potentially leading to weight gain if portion control is not maintained.
  4. Nutrient Variability: The nutrient content of plant foods can vary, so it’s important to diversify food choices to obtain a full range of nutrients.

Macro – Micronutrients:

Plant-based diets, especially vegan ones that exclude all animal products, raise valid concerns about nutritional adequacy. Plant foods often contain less absorbable micronutrients like Iron, Vitamin A, and Zinc compared to animal products. However, a well-rounded vegan diet with diverse plant foods can still provide recommended levels of these essential micronutrients.

Here are some important nutrient food sources in vegan and plant-based diets:

  • Protein: Plant-based sources such as legumes, tofu, and nuts can provide ample protein, and a well-balanced vegan diet can meet protein requirements.
  • Iron: Leafy greens like spinach and iron-fortified cereals are essential sources of plant-based iron, which should be consumed with Vitamin C-rich foods for optimal absorption.
  • Calcium: Fortified plant-based milk and calcium-set tofu are key sources of calcium, crucial for maintaining bone health in vegan and plant-based diets.
  • Vitamin A (beta-carotene): Beta-carotene-rich vegetables like sweet potatoes contribute to Vitamin A intake, essential for vision and immune function in these diets.
  • Zinc: Foods like legumes and nuts are vital Zinc sources in plant-based diets, supporting immune function and overall health when included in regular meals.

In conclusion, plant-based diets offer numerous health and environmental benefits. However, it’s crucial to pay attention to your nutrient intake. Diversify your plant-based foods to maintain good health and effectively prevent or manage diseases. If you opt for a vegan lifestyle, thoughtful meal planning becomes essential to ensure you’re meeting your micronutrient needs.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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What’s Your Excuse?

In a world filled with excuses, Shubham’s story stands as a testament to the power of perseverance, passion, and an unwavering commitment to one’s dreams. His journey is a reminder that circumstances may create hurdles, but they can never define the limits of one’s potential.

In the bustling suburbs of Mumbai, amidst the challenges of an underprivileged background, Shubham, 20, stands as an inspiring example of determination and resilience. Self-taught and passionate about health and fitness, he embarked on a transformative journey towards health and fitness 2 years ago when COVID struck the world. What was until then just an idea of being healthy and fit, became an increasing passion and internal call from within that led him to take up fitness more seriously.

Hailing from an underprivileged background in the bustling city of Mumbai, Shubham’s life was a stark contrast to the glossy fitness magazines and high-end gyms that often portray the world of health and wellness. Born into a family where every rupee counted, the idea of pursuing a career in fitness seemed like a distant dream. However, Shubham was not one to be deterred by circumstances.

The Spark of Transformation

At the tender age of 18, Shubham experienced a transformative moment that changed the course of his life forever. He chose to embrace a plant-based lifestyle, turning vegan. For Shubham, veganism was not just about a dietary choice; it was a conscious decision rooted in a deep understanding of animal cruelty and a burning desire to contribute to the well-being of our planet. A student of 2nd year Bachelor of Science, Shubham, can actually explain – What veganism is all about?  According to Shubham, “Veganism is all about clean eating avoiding meat, dairy, eggs etc. It’s about having lots of vegetables, nuts and grains. Veganism has helped me follow a lifestyle for health, ethical, and environmental reasons.”

He further explains, “I have been able to convert 7-8 people into Vegan. Imagine these 7 or 8 people consuming at least around 70kgs of meat in a month which means around 800kgs of meat annually. If we completely eliminate all meat from our diet, we can avoid consuming several hundred kilograms of meat in a year”.

Initially, Shubham faced lots of resistance from his home folks, but when he explained to them his mother and sister were convinced and they are also now vegan along with a few of his friends.

The Rocky Road to Dreams

Despite his newfound passion, life was not a bed of roses for Shubham. He faced the tough decision of leaving his studies midway to help support his family. The weight of responsibilities grew heavy, but his determination remained unshaken. Shubham had his sights set on becoming a beboing star or better known as breakdance, and nothing was going to stand in his way.

The Open-Air Outdoor Gym of Dreams

Financial constraints meant that joining a conventional gym was not an option for Shubham. But he didn’t let this deter him. Instead, he turned the open spaces of BMC (Brihanmumbai Municipal Corporation) gardens in the suburbs of Mumbai into his training ground. Here, amid the rustling leaves and under the open sky, Shubham embarked on his fitness journey. He trains daily. Shubham’s routine is a blend of callisthenics and exercise. With the BMC garden as his canvas, he sculpted his body through bodyweight exercises, proving that one doesn’t need a fancy gym to chase their dreams. Every pull-up, every push-up, and every leap was a testament to his unwavering spirit.

Inspiration in Action

Shubham’s journey is a reminder that excuses are merely obstacles we place in our own path. It’s easy to blame circumstances for our shortcomings, but it takes true grit to defy them. He is living proof that passion and purpose can propel you forward, no matter where you start.

The Heart of the Matter

What sets Shubham apart is not just his dedication to fitness but also his compassionate heart. His choice to go vegan was not just about personal health but about extending his compassion to all living beings and the planet we call home. It’s a reminder that our choices have the power to create ripples of change far beyond ourselves.

A Beacon of Hope

Shubham’s story serves as a beacon of hope for all those who dare to dream against the odds. It reminds us that the pursuit of our passions is not limited by circumstances, and the most incredible transformations often begin with a single, conscious choice.

So, the next time you find yourself making excuses, think of Shubham. Think of the young man who turned a BMC garden into his gym, who embraced a compassionate lifestyle, and who refused to let circumstances dictate his destiny. Ask yourself, “What’s my excuse?” Shubham’s story is not just about defying odds; it’s a testament to the transformative power of passion and perseverance. Let his journey inspire you to break free from limitations, embrace a healthier lifestyle, and chase your dreams with unrelenting zeal. For personalized guidance and support in your journey, subscribe to GOQii’s Personalised Health Coaching here. Your dreams are within reach with the right guidance!

#BeTheForce

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]