Fatty liver disease and high blood sugar often go hand in hand, making it essential to understand how they interact.

The liver plays a big role in managing blood sugar levels, which means a fatty liver can interfere with this balance, worsening diabetes and insulin resistance. This connection between fatty liver and blood sugar levels can seem complicated, but it’s pretty straightforward once you break it down.

Many often think the liver’s role is only detoxification but it plays a crucial role in balancing blood sugar, thus when fatty liver is present blood sugar is impaired. This happens when fat builds up in the liver, commonly due to issues like obesity, PCOS, and insulin resistance. If you struggle with high blood sugar or insulin resistance, it’s important to know that your liver health could be at stake.

You can take steps to improve both your liver health and blood sugar control. As an Integrative Nutritionist, I can show you how eating certain foods, staying active, and following a healthy lifestyle can make a huge difference.

Key Takeaways

•       Fatty liver affects blood sugar levels.
•       Poor liver health can worsen diabetes, insulin resistance etc.
•       Lifestyle changes help balance blood sugar and liver health.

Understanding Fatty Liver Disease

Fatty liver disease is when too much fat builds up in the liver. This buildup can happen for different reasons and can lead to serious liver problems if not managed properly.

Causes of Fatty Liver

Fatty liver disease can be caused by various factors. One major cause is obesity. Being overweight can lead to excess fat in the liver.

Another cause is insulin resistance, which is common in people with type 2 diabetes[i]. When your body becomes resistant to insulin, glucose builds up in your blood, leading to more fat storage in the liver.

High fructose consumption from sugary foods and drinks can also contribute to risk of fatty liver disease[ii]. This is because fructose is processed in the liver, and too much of it can turn into fat.

Genetics play a role too. If you have a family history of metabolic issues, you might be at a higher risk. Additional risk factors include high triglycerides, hyperlipidemia, and metabolic syndrome[iii].

Cholecystectomy or Gallbladder removal is also associated with high risk of NAFLD, due to change in bile metabolism affecting glucose and lipid metabolism. 

The health of your microbiome or leaky gut, is also a common cause of fatty liver today. 

Types of Fatty Liver Disease

There are two main types of fatty liver disease: nonalcoholic fatty liver disease (NAFLD) and alcoholic fatty liver disease.

NAFLD is the most common type and happens in people who drink little to no alcohol. It can affect anyone but is more common in those who are obese, have type 2 diabetes, PCOS, cardiovascular disease[iv], or high cholesterol. NAFLD can progress to liver inflammation and even liver failure if not treated.

Alcoholic fatty liver disease is caused by heavy alcohol use. Drinking large amounts of alcohol can change the liver’s ability to metabolize fat, leading to fat buildup. Over time, this can reduce liver function, cause liver scarring, lead to liver failure and even liver cancer.

Interplay Between Blood Sugar and Liver Health

The liver plays a major role in managing glucose levels, especially in people with diabetes. Issues like insulin resistance and fatty liver can greatly affect your levels and overall health.

Impact of Insulin Resistance on Liver

Insulin resistance or insulin sensitivity happens when your cells don’t respond well to insulin, a hormone that helps cells absorb glucose. When this happens, your blood sugar stays high.

The liver, which stores and releases glucose, is affected too. The liver may start over-producing glucose. This can lead to high sugar levels, making diabetes harder to manage. Insulin resistance is often linked with obesity, hypertension, and nonalcoholic fatty liver disease (NAFLD)[v]. When the liver is fatty, it doesn’t work well at controlling your glucose.

Blood Sugar Regulation and Fatty Liver

Having type 2 diabetes, insulin resistance or being overweight makes it more likely for you to develop NAFLD[vi]. High glucose levels lead to more fat storage in the liver, making the condition worse. This creates a cycle where both the liver and sugar levels keep deteriorating.

Keeping your blood sugar in control can help reduce the risk of chronic liver disease. Research shows that lifestyle changes like diet and exercise can significantly help in managing both conditions.

Foods to Support the Liver and Healthy Blood Sugar Levels

Eating the right foods can help keep your liver and sugar levels in check. Here are some top choices to include in your diet[vii]:

Omega 3s

Omega 3 fatty acids are great for liver health. You can find them in wild-caught fish like salmon and sardines. Adding a gram or two of pure and balanced omega 3s can help support your liver.

Quality Fats

Healthy fats are important. Use olive oil or avocado oil instead of processed oils[viii]. Nuts and seeds also provide good fats that benefit both the liver and blood sugar levels.

High-Quality Proteins

Protein is crucial. Choose lean meats like free-range chicken and turkey. Eggs, beans and lentils are also good options. Make sure to have at least 30 grams of protein in your main meals.

Variety of Colorful Vegetables

Eating a mix of colorful vegetables can make a difference. Vegetables like spinach, carrots, and bell peppers are full of fiber and nutrients that support liver health and help keep your blood sugar levels steady.

Foods to Avoid

Certain foods can be harmful[ix].

•       Sugary snacks and drinks
•       Fried foods
•       Fructose
•       Processed and packaged foods[x]
•       “Naked” carbs (always pair carbs with a protein or a fat)
•       High glycemic carbs

Lifestyle Changes

Regular exercise has been shown to reduce liver fat, improve liver function and liver enzyme levels on blood tests. It can also reduce insulin resistance, diabetes, and obesity. Incorporating resistance training can help to improve insulin sensitivity and reverse fatty liver. Stress management and sleep optimization are also important to allow your body to repair and heal.

Conclusion

Taking care of your liver is crucial, especially when managing blood glucose levels. NAFLD can make it harder to control blood sugar, leading to conditions like insulin resistance, type 2 diabetes. A holistic approach that includes simple lifestyle changes can help you reclaim your health.

If you have been diagnosed with fatty liver disease and need a step by step plan to help you get started reversing it, at the Gallbladder Diet we would love to help support you! We welcome you to apply for more individualized support here!