Odds are you know someone who has diabetes, a metabolic disorder that affects 37.3 million Americans, according to theAmerican Diabetes Association. Having diabetes increases your risk of developing other diseases, such as heart disease. One complication of diabetes that’s often overlooked, though, is metabolic dysfunction-associated steatotic liver disease (MASLD), which was formerly known as nonalcoholic fatty liver disease, or NAFLD. (For this article, we will refer to it as NAFLD, since that is what theADAuses in their most current Standards of Care in Diabetes.)
Related:4 Science-Backed Ways to Keep Your Liver Healthy
These two diseases are linked, as having diabetes increases your risk of liver disease, and liver disease increases your risk of diabetes, according to theCenters for Disease Control and Prevention. About 70% of people who have obesity and type 2 diabetes are estimated to have liver disease, says theADA. That’s why it’s critical to understand the connection between the two diseases and learn how to keep your liver healthy. Keep reading to discover what you need to know.
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The Link Between Diabetes and Fatty Liver Disease
Insulin is a hormone that acts like a gatekeeper: it opens the cell to push glucose from the bloodstream in where it can be used for energy. Insulin also helps the liver store glucose. When a person has insulin resistance, the cells resist the insulin the body is making. As a result, the pancreas is forced to make more insulin to help move glucose out of the blood and normalize blood sugar. Over time, the pancreas can’t keep up with this demand for insulin, which can lead to high blood sugar levels and the development of prediabetes or type 2 diabetes.
Both diabetes and liver disease share similar risk factors, such as elevated blood sugar, obesity, high cholesterol and a higher-fat and -sugar diet, says Washington, D.C.-based registered dietitian and diabetes expertCaroline Thomason, RD, CDCES. That’s why many of the same things you can do to promote liver health also can help manage diabetes.
6 Things You Can Do to Protect Your Liver
1. Get Screened
2. Manage Your Blood Sugar
Long-term blood sugar elevation can damage your liver. Therefore, being confident in your diabetes treatment plan is key. Ask your doctor to review your medication to make sure the regimen you’re on is optimized and working for you. Connect with a registered dietitian who can help determine the best nutrition and lifestyle changes for you to help regulate your blood sugar.
Related:12 Healthy Ways to Lower Your Blood Sugar
3. Maintain a Healthy Weight
People with diabetes are encouraged to exercise for a minimum of 150 minutes of moderate-intense physical activity per week, says theCDC. “Aerobic exercise and resistance training help to slim the waistline and improve insulin sensitivity. As cells become more sensitive to insulin, insulin resistance improves, and so does NAFLD,” says Kraus.
There are so many goodthings that happen to your body when you exercise 30 minutes every day. If you are not a regular exerciser, start slowly and increase gradually. Find an activity you love and want to do. Take breaks during the day to stand up and stretch, march in place or get in a quick walk.
5. Eat a Low-Fat, High-Fiber Diet
Fiber is a nutrient withbig health benefits, including reducing cholesterol, blood sugar and body fat, all of which help decrease your risk of NAFLD, says Thomason. Aim to eat 28 to 34 grams per day. Some simple strategies include consuming fruits or vegetables at every meal, making half of your grain intake whole grains and opting for a serving of nuts or seeds daily. “Concentrate on fruits, vegetables, beans and lentils, which are naturally high in fiber and low in fat,” says Kraus.
6. Reduce Sugar Intake
Foods that are calorically dense and easy to overconsume, such as foods high in added sugar and fat, can result in excess calories that lead to weight gain. “One of the biggest contributors to NAFLD is overconsumption of calories,” Thomason says. TheMediterranean style of eatingis a great place to start to reduce sugar and eat more whole foods. And it has some of the best evidence for improving liver function and cardiometabolic health, according to theADA’s Standards of Care in Diabetes.
The Bottom Line
Having diabetes does not mean you’re destined to develop liver disease. According to theCDC,healthy lifestyle changes may help to prevent, slow down or reverse the buildup of extra fat in your liver. In addition, managing your diabetes through a healthy diet, physical activity and taking medication as prescribed can also reduce the risk of NAFLD. For help reaching your goals, talk to a registered dietitian or a certified diabetes care and education specialist for support.
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