There is little doubt that the Mediterranean Diet is the best way to treat fatty liver disease if we use the best human evidence as our standard.
A new study from the well-known Lancet journal shows that up to one-third of adults have fatty liver disease, specifically Nonalcoholic Fatty Liver Disease (NAFLD).
This means that about 33% of adults in North America want to know what the best diet is for people with fatty liver disease.
Fatty liver disease is becoming increasingly common, affecting up to 30% of people in Western countries. With fatty liver, excess fat accumulates in liver cells, which can lead to inflammation and liver damage over time. Making dietary changes is one of the best ways to manage this condition. So an important question is – can you eat shrimp if you have fatty liver disease? Let’s take a detailed look at the evidence.
An Overview of Shrimp Nutrition
Shrimp packs a nutritional punch, making it a healthy addition to the diet for many people Here are some of the main nutrients found in 3 ounces (85g) of cooked shrimp
- Protein: 20g
- Fat: 0.3g
- Calories: 84
- Carbs: 0g
- Vitamin B12: over 100% DV
- Selenium: 41% DV
Right away, you can see that shrimp is very low in fat and calories, while providing a good amount of protein. It’s also one of the best natural sources of vitamin B12 and the antioxidant mineral selenium.
Shrimp also contains smaller amounts of other B vitamins, zinc, copper, and iodine. Plus it provides anti-inflammatory omega-3 fatty acids EPA and DHA
Can Shrimp Benefit Fatty Liver Disease?
Based on its stellar nutrition profile, shrimp may offer several benefits for people with fatty liver disease:
1. High-Quality Protein
Protein is essential for maintaining muscle mass when trying to lose weight. Shrimp provides 20g per serving, making it easy to meet protein needs on a reduced calorie diet. Higher protein intake also boosts metabolism.
2. Vitamin B12 for Liver Function
Shrimp is one of the richest sources of vitamin B12. This vitamin helps produce amino acids that support liver function and bile flow. Vitamin B12 deficiency is common in those with liver disease.
3. Anti-Inflammatory Omega-3s
Shrimp contains anti-inflammatory omega-3s EPA and DHA. Chronic inflammation drives liver injury, so getting omega-3s from shrimp may help reduce inflammation.
4. Selenium and Liver Health
Shrimp is high in selenium, a mineral with antioxidant powers. Research suggests selenium supplementation may help improve fatty liver in those who are deficient.
5. Lean Protein for Fat Loss
With under 1 gram of fat per serving, shrimp is a lean protein that can easily fit into a reduced calorie diet to promote fat loss for those with fatty liver.
Potential Concerns About Shrimp
While shrimp provides nutritional benefits, there are a few potential concerns to keep in mind:
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Cholesterol: Shrimp is high in cholesterol, with 131mg per 3 ounce serving. However, dietary cholesterol has a relatively small impact on blood cholesterol levels. Shrimp is low in saturated fat, which matters more for heart health.
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Heavy Metals: Large predatory fish tend to have higher mercury levels. However, shrimp is low on the food chain and mercury accumulation is less of a concern.
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Sustainability: Wild shrimp populations can become overfished. Opt for sustainable farmed or US wild-caught shrimp when possible.
As long as you limit portion sizes and choose sustainable sources, potential risks are minimal compared to the nutritional perks.
Incorporating Shrimp into a Liver-Friendly Diet
Here are some tips for enjoying shrimp as part of an overall liver-friendly diet:
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Choose wild-caught or sustainably farmed shrimp whenever possible.
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Eat a reasonable 4-6 oz portion 2-3 times per week.
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Broil, bake or grill instead of frying in oil to avoid excess calories.
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Pair with vegetables like asparagus, Brussels sprouts and leafy greens.
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Complete meals with healthy carbs like quinoa, brown rice or starchy veggies.
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For lunch, make shrimp salad with tomatoes, avocado and a tangy dressing.
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Stir fry shrimp with veggies, garlic and ginger for a quick dinner.
Complementary Foods and Nutrients
While shrimp offers benefits, eating a variety of seafood is ideal for overall health. Rotate in fatty fish like salmon and sardines which are higher in omega-3s.
Focus on getting plenty of fruits, vegetables, whole grains, beans, nuts and healthy fats from olive oil, avocados and nuts.
For liver support, make sure to get adequate choline, magnesium, Vitamin E, Vitamin D and selenium. Consider supplements if your diet is lacking in any of these nutrients.
The Bottom Line
Shrimp provides a number of nutritional benefits that may specifically help support liver health. With its stellar nutrition profile of protein, B12, selenium and omega-3s, shrimp is a smart choice as part of balanced diet to manage fatty liver disease.
Aim for 4-6 ounces, 2-3 times per week. But be sure to choose sustainable sources and prepare using healthy cooking methods without large amounts of added oils. Pair shrimp with plenty of vegetables and complementary whole foods like fatty fish, beans, whole grains, nuts and seeds to optimize your diet.
By making nutritious choices like shrimp, you can craft a liver-friendly diet that provides your body with the nutrients it needs for optimal health.
The Mediterranean Diet For Fatty Liver Disease
In 2020 the European Society For Clinical Nutrition And Metabolism published their latest comprehensive guidelines regarding nutrition for liver disease.
- Improves insulin resistance
- Reduces liver fat accumulation
- Reduces liver scarring/damage
You can experience all of these good changes even if your weight doesn’t change. This means you can focus on making the Med Diet work instead of checking the scale all the time.
So how can you bring this style of eating to life?
Criteria #4 – Legume Intake
Lentils, chickpeas, all types of related beans, tofu, tempeh, and edamame are all legumes.
There should be at least 450 grams of legumes a week, which is about how much is in two cans of chickpeas.
It’s also equal to about 50 grams a day, which is about 1/4 cup of cooked beans.
I see legumes as meal bases with a very low glycemic index that can be used alone or with other good starches like rice, quinoa, and potatoes.
On top of that, I suggest adding an extra 400 grams of tofu (one package) every week because soy is high in isoflavones, which have been shown to be good for liver health.
5 Foods to Help Fatty Liver Reversal | Healthline
FAQ
Is shrimp a fatty seafood?
Can you eat eggs with fatty liver?
What meat is best for fatty liver?
Is shrimp good for You?
Shrimp is high in several vitamins and minerals, and it’s a rich source of protein. Eating shrimp may also promote heart and brain health due to its content of omega-3 fatty acids and the antioxidant astaxanthin (7). Although shrimp is high in cholesterol, it has not been found to have a negative impact on heart health (8).
Are shrimp healthy to eat or do they raise your cholesterol?
Though shrimp are high in dietary cholesterol, foods high in cholesterol generally do not affect blood cholesterol levels, unless an individual is particularly sensitive and, or, consumes an imbalanced diet high in carbohydrates and certain fats.
Does shrimp frying affect liver architecture?
Effect of shrimp frying, grilling, and boiling on liver architectures in the normal and HC-fed rats Liver architectures with an intact central vein normally sized rounded euchromatic nuclei radiating from the central vein, and sinusoids were observed in rats fed ND, NDBS, and NDGS.
Is shrimp a good source of omega-3 fatty acids?
Shrimp is also a good source of omega-3 fatty acids (3). Summary Shrimp is very nutritious. It’s fairly low in calories and provides a high amount of protein and healthy fats, as well as a variety of vitamins and minerals. Shrimp often gets a bad rap for its high cholesterol content. A 3-ounce (85-gram) serving contains 161 mg of cholesterol (1).