The body stores fat for energy and insulation in many areas, including the liver. If the fat content in the liver is too high, it can signify fatty liver disease. Diet changes are the first-line treatment for this condition.
One kind of fatty liver disease is alcohol-related liver disease (ARLD), and the other is non-alcohol-related fatty liver disease (NAFLD). Pregnant people can also develop a form of fatty liver disease known as acute fatty liver of pregnancy. This rare complication can occur in the third trimester or early postpartum period.
Fatty liver disease hurts the liver, making it unable to filter the blood of toxins and make bile for the digestive system. People are more likely to have problems all over their body if their liver can’t do these jobs well.
According to the American Gastroenterological Association (AGA), lifestyle factors including diet and exercise are key for managing NAFLD. A balanced diet can also help to prevent malnutrition in people with ARLD who have developed cirrhosis. Research indicates that up to 92% of people with cirrhosis experience malnutrition.
This article lists some foods that people with fatty liver disease should eat and some that they should stay away from.
Eating natural, unprocessed foods that contain complex carbohydrates, fiber, and protein is a good starting point. These can provide sustained energy and make a person feel full.
Some people choose to follow specific diet plans, such as the Mediterranean diet. For people with NAFLD, this diet is especially good because it cuts down on processed foods, added sugar, and saturated fats.
No matter what kind of fatty liver disease someone has, a dietitian can help them make a diet plan that fits their tastes, symptoms, and health.
Garlic is a staple in many diets, and it may provide benefits for people with fatty liver disease. In 2022, it was found that garlic supplements improve the metabolic profile of people with NAFLD.
A 2020 review of recent research suggests that people with NAFLD may have lower levels of liver fat, HDL cholesterol, and BMI if they eat omega-3 fatty acids.
Drinking coffee is a morning ritual for many people. However, it may provide benefits beyond a burst of energy for people with fatty liver disease.
After looking at many studies, researchers in 2020 discovered that people who drink coffee regularly have a much lower chance of developing liver fibrosis.
Liver fibrosis happens when too much scar tissue builds up in the liver because of repeated or long-lasting damage or inflammation.
However, another study from 2021 also found that drinking coffee might help reduce the severity of liver fibrosis in people with NAFLD.
People with fatty liver disease should eat a variety of whole vegetables. Broccoli is one vegetable that people with fatty liver disease should think about adding to their diet.
A study from 2022 in The Journal of Functional Foods on mice with NAFLD found that broccoli helped the liver break down fats more quickly, which stopped them from building up.
Researchers still need to conduct further studies involving humans. However, early research into the effect of broccoli consumption on the development of fatty liver disease looks promising.
Green tea provides several antioxidants, such as catechin. Research suggests that these antioxidants may help improve the symptoms of fatty liver disease.
All tree nuts are good for you, but walnuts have a lot of omega-3 fatty acids and may help people with fatty liver disease.
Even though more research is needed, a review published in 2023 in the journal Nutrients found a strong link between eating nuts and a lower risk of NAFLD.
Ham is a processed meat that’s popular for sandwiches, breakfasts, and holiday meals But is ham actually bad for your liver? With so much conflicting diet advice out there, it can be tough to know if beloved foods like ham are harming your health
In this article, we’ll dig into the research on ham, processed meats, and liver health. We’ll cover topics like:
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What is ham and how is it processed?
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Does ham cause liver damage?
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What do studies say about ham, processed meats, and fatty liver disease?
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Healthier ham alternatives to try
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Tips for protecting your liver health through diet
By the end, you’ll understand the real impact of ham on your liver. Let’s get started!
What is Ham and How is it Processed?
Ham refers to pork from the hind leg of a pig that has been cured, smoked, or cooked in some way. There are numerous types of ham, including:
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Country ham: Dry-cured and smoked, often for months or years
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Honey ham: Cured in a honey solution
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Spiral cut ham: Sliced vertically for quick cooking
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Deli ham: Pre-cooked and sold cold, to be eaten as-is
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Canned ham: Cooked and sealed into cans or pouches
All types of ham are considered processed meats. This means the raw pork undergoes salting, curing, fermentation, smoking, or other processes to enhance flavor and preservation.
The curing process involves soaking the raw pork in a brine solution, sometimes with added sugars, nitrates, and spices. The pork absorbs salt and other flavorings during curing.
Smoking cooks the meat while adding flavor and preserving it. Wood smoke contains compounds like formaldehyde that prevent bacteria growth.
While processing extends shelf life and alters taste, it also changes the nutritional profile of ham compared to fresh pork.
Does Ham Cause Liver Damage?
Given that ham is a heavily processed meat, many people wonder: is ham bad for your liver?
It’s a fair question. The liver is central to detoxifying chemicals and metabolizing foods. Eating large amounts of processed meats like ham could tax the liver.
However, research doesn’t clearly show that moderate ham consumption alone causes liver damage. Small amounts eaten occasionally likely pose little risk.
Still, for those with existing liver conditions, limiting processed meats is wise. Nitrates and excess salt used in curing can be hard on a compromised liver.
Those at risk for fatty liver disease may also want to watch intake. Let’s review the research on ham, processed meats, and liver health next.
What Do Studies Say About Ham and Fatty Liver Disease?
While an occasional slice of ham on a sandwich likely won’t harm your liver, regularly eating processed meats may increase disease risk.
In particular, studies link processed red meats like ham and bacon with a higher risk of non-alcoholic fatty liver disease (NAFLD).
NAFLD involves fat buildup in liver cells, which can progress to inflammation and liver scarring. It’s the most common chronic liver condition worldwide.
A 2022 study in Clinical Nutrition Research looked at processed meat intake in 4,000 adults. Those who ate processed meats like ham and sausage 5 or more times per week had 86% higher odds of NAFLD.
Researchers theorize that preservatives like nitrates impair liver function over time. The high saturated fat and sodium levels in processed meats may also play a role.
Other studies similarly find frequent processed meat consumption tied to more liver fat and a higher likelihood of NAFLD. The American Liver Foundation recommends limiting processed meats to protect liver health.
Moderation seems to be key. Having the occasional slice of ham on a sandwich a few times a month poses little risk. But regularly indulging in ham and other processed meats may contribute to fatty liver disease for some.
Healthier Ham Alternatives to Try
Given the risks of too much processed meat, you may look for lower-sodium ham alternatives. Here are a few healthier swaps to try:
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Turkey ham: Made from turkey rather than pork, so it has less fat. Read labels for lower sodium options.
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Prosciutto: Dry-cured ham that contains no nitrates or added salt. Still high in sodium though.
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Roasted pork tenderloin: Get smoky flavor by cooking with smoked paprika or liquid smoke.
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Black Forest ham: Wet-cured using honey and cherry juice instead of lots of sodium.
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Country ham: Dry-cured and smoked for long periods, so it’s very salty. Eat in small portions.
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Rotisserie chicken breast: Shredded chicken can mimic ham in sandwiches and wraps.
While fresh pork likely poses less liver risk than processed versions, those with NAFLD may want to limit red meat. In that case, poultry, fish, or plant-based proteins are healthier go-tos.
Tips for Protecting Your Liver Health Through Diet
Keeping your liver healthy involves more than just limiting ham and processed meats. Follow these diet tips for optimal liver wellness:
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Eat plenty of fruits and vegetables: High fiber produce helps rid the liver of toxins. Aim for 5-9 servings per day.
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Choose healthy fats: Monounsaturated fats like olive oil and avocado benefit the liver. Limit saturated and trans fats.
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Reduce added sugars: Excess fructose taxes the liver. Limit sweets and choose whole fruits instead.
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Drink coffee: Coffee supports liver function. Aim for 2-3 cups per day, avoiding sweetened varieties.
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Stay hydrated: Water helps the liver flush out impurities. Drink at least 2-3 liters of fluids daily.
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Limit alcohol: Heavy drinking causes fatty liver disease. No more than 1 drink per day for women, 2 for men.
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Manage weight: Obesity is tied to NAFLD. Losing just 5% of body weight can improve liver fat.
Making balanced diet and lifestyle choices reduces strain on your liver. Keeping processed meats like ham occasional can be part of an overall healthy eating pattern.
The Bottom Line
Ham is a delicious processed meat enjoyed by many. In moderation, it likely poses little risk to liver health. But regularly eating large amounts of processed red meats may contribute to fatty liver disease in some individuals.
Limit ham and other cured or smoked meats to no more than a few servings per week as part of a diet focused on whole, nourishing foods. Pair with plenty of fruits, veggies, healthy fats, and fluids. Stay active to maintain a healthy weight as well.
Your liver works hard to keep your body detoxified and nourished. Support its efforts by making smart dietary choices, including minimal consumption of processed items like ham. With balanced nutrition and lifestyle habits, you can keep your liver – and the rest of your body – happy and healthy.
Fatty, fried, or salty foods
Too much fatty, fried, or salty food is likely to increase calorie intake and can lead to a person developing obesity, a common cause of fatty liver disease.
Adding extra spices and herbs to a meal is a great way to flavor foods without adding salt. People can also usually bake or steam foods instead of frying them.
A 2019 review article notes that saturated fat intake increases the amount of fat around organs, including the liver.
Beef, pork, and deli meats are all high in saturated fats. The AGA suggests that a person with fatty liver disease try to avoid these foods as much as possible.
Lean meats, fish, tofu, or tempeh make suitable substitutes. However, wild, oily fish may be the best choice, as it also provides omega-3 fatty acids.
Implementing lifestyle changes can help people with fatty liver disease reduce and manage their symptoms.
Examples of helpful changes include:
For people with NAFLD, weight loss is the most important strategy. A 5% decrease in body weight can decrease the amount of fat in a person’s liver.
The American Heart Association says that a person with NAFLD needs to either eat about 1,200 to 1,500 calories a day or cut their daily intake by 500 to 1000 calories in order to see results. This will depend on the person’s body mass.
Since malnutrition is a concern for people with ARLD, research suggests that the optimal caloric intake for people with this condition is about 2,000 calories per day, incorporating about 1.2 to 1.5 g of protein per kilogram of body weight.
Eating smaller meals more frequently with shorter intervals in between can improve food absorption.
Regular exercise is important for everyone. However, it provides extra benefits for people with fatty liver disease in terms of managing symptoms.
The AGA says that people with NAFLD should do at least 150 to 300 minutes of moderate aerobic exercise or 75 to 150 minutes of vigorous exercise each week.
If a person with fatty liver disease feels that diet and exercise are not helping their symptoms, they might want to talk to a doctor. The doctor might refer the person to a nutritionist to help them create a diet plan.
People with NAFLD can have coexisting conditions such as diabetes, cardiovascular disease, and high blood pressure. People with both types of fatty liver disease may also develop sarcopenia, where people lose muscle mass. A person with fatty liver disease should be checked for other health problems.
No currently approved medications can treat fatty liver disease, but dietary and lifestyle choices can improve the condition significantly.
Below are some frequently asked questions about fatty liver disease:
Sugar and added sugars
According to the AGA’s Clinical Practice Update, people with fatty liver disease, in particular NAFLD, should avoid or limit added sugars. These may contribute to high blood sugar levels and increase fat in the liver.
Manufacturers often add sugar to candy, ice cream, and sweetened beverages such as soda and fruit drinks. Added sugars also feature in packaged foods, baked goods, and even store-bought coffee and tea.
Avoiding other sugars, such as fructose and corn syrup, can also help minimize fat in the liver.
Excessive alcohol consumption is a leading preventable cause of death in the United States. Alcohol affects the liver, contributing to fatty liver disease and other conditions, such as cirrhosis.
If someone has fatty liver disease, they should try to drink less alcohol or skip it all together.
Processed and refined grains are present in white bread, white pasta, and white rice. These grains have had a lot of fiber taken out, which can make your blood sugar rise as your body breaks them down.
A 2022 review featured a study of 73 adults with NAFLD. People who ate fewer refined grains were less likely to have metabolic syndrome, a group of risk factors that raises the chance of getting a number of health problems.
People can replace refined grains with potatoes, legumes, or whole wheat and whole grain alternatives.
What Is Bad for Your Liver?
FAQ
What foods are hardest on the liver?
What meats are easy on the liver?
What is the #1 food that causes liver disease?
Can you eat ham on a fatty liver diet?
Is Ham bad for You?
Whether you prefer it honey-baked, deviled or slapped between rye, ham is one of the most popular — and inexpensive — ways to put meat on the table. But what you save in dollars now could end up costing you more later, as the disadvantages of ham make it an unhealthy choice to nourish your body.
Is ham good for someone with diabetes?
No. Ham, like other processed meats, is not a healthy food for anyone and should not be consumed often due to its high content of chemical additives.
Can Ham cause cancer?
Ham is a cut of pork that’s typically cured and preserved, rich in protein and several beneficial nutrients. But eating too much processed meat may raise your risk of certain cancers. Ham is a popular deli meat, appetizer, and entrée that you’ve likely eaten on sandwiches or with holiday meals. It’s a pork product that comes from pigs’ legs.
Is Ham a carcinogen?
The World Health Organization classified ham as a class 1 carcinogen in 2015. They did the same for other processed meats that use salt, smoking, curing, fermentation or additives to enhance flavor. Ham — along with other pork products — has been a hot topic since ancient times.