Top 10 SUPER FOODS That Can Heal A FATTY LIVER

Hello Health Champions. This is a liver. And if  you don't take really good care of your liver  

it can turn into a fatty liver a cirrhosed liver  and eventually liver failure. Your liver handles  

over 500 essential functions and it's the number  one organ that will clean out your toxins it used  

to be that all fatty liver was caused by alcohol  but chances are that if your liver is fatty today  

then it's because of the foods that you've been  eating I hear so often that people are frustrated  

with all of the conflicting information out  there and there's a number of YouTube videos  

on this topic but I find them all Incorrect and  incomplete so in this video I'm going to help  

you understand how it really works so you can  take care of your liver and stop being confused  

first of all though we need to talk about what  not to eat and here I'm going to talk about some  

my recommendations but also comment on some of the  myths and misconceptions so when I looked around  

the first thing that I found in many places was  sodium they tell you to avoid salt because it has  

sodium and sodium causes water retention now this  is true in a sense because water follows sodium  

but it's only true that it causes water retention  if you can't regulate your sodium so if you have  

a hormone problem if you have an endocrine tumor  or if you have kidney failure to where you can't  

regulate sodium now that is a reason to limit  your sodium intake because your body doesn't  

know what to do with it however for the average  person you don't need to worry about sodium and  

it really has nothing to do with a fatty liver  so that recommendation is incorrect the next  

one is added sugar they tell you don't eat added  sugar I couldn't agree more because added sugar  

will increase the liver fat and we'll talk a lot  more about that so big green check mark on that  

the next thing we see a lot is red meat and they  tell you that avoid red meat because it's high in  

saturated fat well it is high in saturated fat but  that is not a problem and we'll talk about that in  

just a little bit so that claim is also Incorrect  and also a lot came up about fried foods to avoid  

them and they're saying that this is a bad thing  because they're high in fat and calories now I  

give this a question mark because they are correct  fried foods are not a great thing for the most  

part because they are using bad oil it's not about  calories or the amount of fat it's the quality  

of the oils and virtually all fried foods you're  going to find are you using plant oils vegetable  

oils and in order for those oils to tolerate heat  because they're naturally very heat sensitive they  

have to destroy those oils they have to process  them oxidize them bleach them deodorize them so  

that a toxic and rancid that's why you avoid fried  foods if you wanted to have some fried food on  

occasion and you use a saturated fat like lard  or coconut oil then that would not be a problem  

I want to address this confusion about you are  what you eat all right that's not really how it  

works and this is why people think that if you eat  saturated fat you're going to store saturated fat  

in the body but if we take a look at a cow and  we say that the cow the meat and the cow is the  

source of the saturated fat then we know that the  cow has a bunch of Saturn rated fat in its body  

and its meat and tissues but then the question is  if we are what we eat then how does the saturated  

fat get into the cow because cows don't eat  saturated fat if the cow is allowed to eat what  

it wants to eat then it's going to eat grass and  then somehow this grass turns into saturated fat  

and that's called a biotransformation so if that  happens in the cow then why would it happen very  

differently in a human meaning not that we eat  grass but that the saturated fat in our bodies  

don't necessarily come from saturated fat so  in humans it's also about bio Transformations  

but in humans the source of it is not grass it  is excess fuel when we eat more than then we  

need then that excess fuel is going to be turned  into fat for storage and when that excess fuel  

is accompanied by excess insulin because insulin  like we've said is a storage hormone and then in  

humans that is how we end up with our saturated  fat it does not come from the saturated fat that  

we're eating and there's so much confusion on this  because people talk about how the studies say that  

if the liver is full of fat full of saturated fat  then that liver is insulin resistant which is true  

but it's not the saturated fat that caused the  insulin resistance it's the other way around it's  

the excess Fuel and the insulin that creates the  saturated fat and now when the liver is congested  

it becomes insulin resistant now in order for  these foods to make sense we need to understand  

and the real cause of fatty liver and the real  cause is overwhelm when we give the liver more  

to do than it can handle then it's going to get  congested and the things congesting the liver are  

all the substances that only the liver can process  if every cell in the body can process it it's much  

harder to become a burden but if only the liver  can do it now it clogs up pretty quickly and the  

first thing that everyone knows about is alcohol  and this is why it's a regulated substance it's  

restricted they don't want us to drink a lot we  don't give it to kids and so forth but very few  

people know about fructose they've heard kind of  about sugar they know sugar is a bad thing but the  

real reason sugar is so bad that white sugar is  so bad is that 50 of sugar is fructose so if you  

eat 100 grams of sugar which most people people do  in a day you're getting 50 grams of fructose which  

is going to clog up that liver the third thing  only the liver can do is to process toxins and  

clean those out and if the liver is already busy  with alcohol and fructose now it's kind of backed  

up and it's not going to be able to process  those toxins very effectively and therefore  

those toxins build up as well and the fourth  Factor we need to understand is insulin now  

insulin is the smaller player in this insulin  doesn't necessarily cause the fatty liver but  

when the liver is already fatty and we have a  lifestyle that maintains a high insulin level now  

insulin aggravates it it makes it worse insulin  is a storage hormone so it's going to prevent  

the fat burning in that liver and it's going to  perpetuate the insulin resistance in that liver  

so we can't clean out a fat liver if we still have  high insulin levels and now that we understand the  

real causes then it's pretty simple to know what  to avoid what really to avoid and the first thing  

of course is alcohol because we all know that  causes liver failure but again the second thing  

is the sugar and we want to avoid all sugar both  the added and the natural because people have this  

hang up that added sugar is very different and  it's not it's just a quantity that's different  

we're concentrating it so the quantity builds  up faster but even if it's a natural sugar and  

you eat a ton of fruit if you're just Downing the  watermelon and the bananas and the mangoes and the  

pineapple thinking that you're doing yourself a  favor in eating natural fruit then you're mistaken  

because it can still add up and you can still  eat a hundred grams of sugar or even 200 grams of  

sugar from fruit and then you have to realize that  the fructose is the same the liver doesn't care  

if it comes from natural or added sugar it's still  fructose that can only go through the liver so a  

few berries not a big deal but don't think fruit  is this Saving Grace that you're gonna eat more  

and more the next thing to avoid is starches  because starches are made up of glucose that  

becomes blood glucose that stimulates insulin and  like we said without any sugar ever in your life  

you can tolerate some starches and some insulin  and some glucose but once you have a fatty liver  

once you're heading that way now your insulin is  much too high and those starches are going to keep  

driving it up and this is for both natural and  processed so the processed food is always worse  

because they have taken away the fiber they  have made that starch even faster to absorb  

but there's very little difference between white  rice and brown brown rice white flour whole wheat  

flour it's still almost pure glucose and then  you absolutely want to avoid the foods fried  

in plant oils if they're so-called vegetable oils  you know that is an oxidized toxic oil and that's  

the reason to avoid it it will absolutely damage  and put strain on the liver and the final thing  

we need to understand is so many people say that  well look at me I eat some starches I eat some  

rice I eat some potato and I'm doing fine and  that's true and we have to understand there's  

a big difference between reversing a condition and  maintaining health so if you're insulin sensitive  

you can tolerate a certain amount of these Foods  even some starch but if you're trying to reverse  

a condition and you have a fatty liver and your  insulin levels are super high then you have to  

do much much more you have to be much stricter  than a person who's just trying to maintain their  

insulin sensitivity number 10 whole grains is an  item that makes it onto every politically correct  

food list regardless of the topic for that list  but is that a health food is it a superfood well  

most of the time when they promote whole grains  all they're saying is that it's better than and  

what is it better than it's a little better than  sugar and white bread and that's not saying a  

whole lot is it because we all know that sugar  and white bread is about as bad as it gets so if  

something's a little better than sugar and white  bread that does not make it a health food in fact  

grains have a little bit of fiber and protein and  so forth but most of it is pure glucose it breaks  

down very quickly and that glucose becomes blood  glucose and stimulates insulin and you have that  

blood sugar roller coaster that is really not a  good idea to make things even worse grains are  

some of the top allergens of any food out there  there's so many people the majority of people are  

sensitive to wheat a lot of people are sensitive  to gluten some people are sensitive to rice and  

oats and so forth but it's very very common  so because of this we're going to give this  

food a big red X in general but especially as  far as reversing a fatty liver whole grains are  

not going to help you so I'm going to give this  a little question mark still though because if  

you don't have a fatty liver if you're insulin  sensitive and you tolerate grains well then  

and you can probably have some right now don't  overdo it and don't think that modern wheat is  

a good food for anybody but you may be able to  have some just don't think of it as something  

that's going to reverse a fatty liver now  even though the title of this video has to  

do with superfoods and that's a very very popular  concept people just go crazy for that idea I want  

to clarify a few things and I have a real problem  with the very word and the concept of superfood  

so one question is if we took a vitamin would it  be possible to undo a poison let's say that we're  

getting some Mercury exposure and we're getting it  on a daily basis is there any vitamin that we can  

take to get truly healthy no there isn't because  as long as we have that exposure we're going to  

get sicker and sicker and sicker and maybe that  vitamin can help us tolerate it just a little  

better but we're not going to get healthy until  we stop the exposure same thing if we have a lake  

could we add something to reverse the toxicity  of that Lake if all the fish were dying and going  

Belly Up could we add a vitamin or an antioxidant  and all of a sudden those fish would be healthy  

again no if we keep pouring toxins into that Lake  there's nothing we can add that's going to make  

those fish clean and healthy until we stop the  exposure so when we talk about superfood we're  

missing the big picture because we're getting  the idea that there's this miraculous thing like  

a medication that's just going to stop things  they're going to protect me right there is no  

such thing now I believe that the only reason  that we even buy into the notion of a superfood  

as a remedy is that we've been indoctrinated we've  been conditioned for decades into the thinking of  

an allopathic model and what is that allopathic  model say it says that if we have a symptom  

then we can take something for that symptom so  we have a symptom and then we take a remedy now  

that's going to have an effect so because of  that remedy now we get relief and we're made  

to believe that that's going to make everything  okay but if we understand that that symptom only  

happened because something isn't working then we  also understand that that remedy is not actually  

going to make anything work better because that  symptom came about because something is missing  

or something is interfering and that remedy is not  going to provide anything that's missing and it's  

not going to remove anything that's interfering  it's just going to stop the symptom it's going  

to block the signals so now that we've blocked the  signal with the remedy we get relief but we also  

have the continued dysfunction because nothing  really changed we didn't make anything work better  

so we have dysfunction and we have some damage  because when something isn't working whatever  

damage is being created is going to be allowed to  continue and this is why there is no such thing as  

a superfood because whatever is going on if it's  a symptom or a fatty liver we can't just take a  

remedy and allow the damage to continue we have  to do something different and this is where we  

get into the holistic model and in the holistic  model instead of the symptom and the remedy we  

do what's called handle the root cause okay when  we handle the root cause we are addressing the  

real problem so if there's something missing we  provide it if there's something interfering we  

help the body eliminate it and in doing that we  still get the relief we get the same result in  

that sense but instead of continuing the damage  we have actually handled the root cause so now we  

have improved function the thing that's supposed  to work is working again so the symptom goes away  

not because we block the signal but because we  handled the root cause and that's why we want to  

think of food as good food and there's bad food  there's good food that support there's bad food  

that interfere but there's really no such thing  as a superfood number nine is unsaturated fats  

and this is another item that shows up on almost  every list we hear it all day long that saturated  

fat is bad but unsaturated fat is good that's not  really true all right but we need to understand  

when it is and when it isn't so the first type  of unsaturated is called monounsaturated or MUFA  

monounsaturated fatty acids and this we want to  think of as a macro nutrient it's something that  

we eat enough of to give us substantial calories  right and these can be things like olive oil  

extra virgin olive oil and we can also get it  from meat we hear all the time that meat is all  

saturated fat when in fact it's about half of the  fat in meat is monounsaturated and about half is  

saturated it's the same in humans that's just the  way that we store energy we're about half of our  

fat is monounsaturated so so far they get a big  green check mark because monounsaturated fats are  

really good for us as long as they're minimally  processed okay that's why we talk about the extra  

virgin olive oil that's the first pressing that  is done as a cold pressing they apply minimal  

heat minimal pressure so there's no damage to that  oil now the other type of unsaturated fatty acid  

is called a polyunsaturated fatty acid and here's  where the confusion sets in so monounsaturated is  

relatively stable because it it has one place  on the molecule that's kind of Bendy that is  

unsaturated polyunsaturated means that there's  more than one place and now this molecule is  

really really squiggly and that also makes it very  unstable so what they do with these they're very  

unstable they're highly reactive so in order  to turn them into oil and to fry food and to  

have salad dressings and not have them taste  terrible they have to process them very very  

harshly and now these oils become toxic oxidized  and highly inflammatory so as long as you get your  

unsaturated fats from things like olive oil and  meat you're good but when you fall prey to the  

common recommendation of using more vegetable  oil instead of butter and saturated fat now  

that's a huge mistake because now you're turning  this polyunsaturated into a macronutrient and  

and it is highly oxidized and highly inflammatory  so for that portion we're going to give it a big  

red X number eight is soybeans and other types  of beans and these also make it onto almost every  

politically correct list with phrases like this  may help with such and such or It's associated  

with and so forth and typically when they say  that you should eat beans and they say that it  

can help with things like blood sugar and insulin  resistance now we're back to the argument that  

they use with white bread that they're saying  that you know beans are better than so yeah I  

agree beans are better than grain for example but  it doesn't mean that they're a good food on top of  

that virtually all soybean in the world today is  GMO genetically modified and just like we talked  

about before or allergens soy is one of the top  allergens it's one of the things that people have  

the most sensitivities to if you're sensitive  to it then it causes inflammatory reactions  

and it is very counterproductive so I'm going  to give this a question mark and an X because  

I don't recommend soy to anybody except you get  something like organic tofu or miso or something  

but if you are insulin sensitive and you want to  have some lentils or some other types of beans  

and you tolerate them well then that can be okay  but if you're insulin resistant with the fatty  

liver then beans are not going to help you number  seven is oatmeal it makes it onto a lot of lists  

and we often hear phrases like fiber rich foods  like oatmeal so they're kind of grouping things  

together and generalizing without really having  any idea of why it would be good if there's one  

one piece of research that suggests that oatmeal  might help with cholesterol in the blood because  

it's better than white bread now oatmeal becomes  a health food so it's not the worst it's one of  

the better grains if you have to have a grain but  it is still almost pure starch and it is going to  

break down pretty easy and turn into glucose and  a lot of people are Gluten Sensitive and if you  

don't buy it with a certified gluten-free oats  then you're pretty much guaranteed to get some  

traces of gluten in that package but even if you  get certified gluten free there's still something  

called a cross reaction so a lot of those little  markers a little about the identifying markers on  

the molecule of oat looks a lot like gluten so  once the immune system has been triggered and a  

little confused now in a lot of people it's going  to start reacting to oats as well but like I said  

it's not the worst food there's a lot of people  that do pretty well with it but if you're going  

to eat oats make sure that they're still cut  oats because steel cut oats is the whole grain  

it's going to be broken down and absorbed pretty  slowly it's going to contribute to glucose much  

much slower than the highly processed and if  you get the instant oats they're just barely  

better than jelly beans so overall I would give  this a red X if you're trying to reverse liver  

disease but if you're just looking in general  and you do pretty well with it then it's not  

the worst food they can eat number six is coffee  and there's been quite a bit of research done on  

coffee but everywhere they report they're saying  things like it may be protective against non  

alcoholic fatty liver disease and they're using  phrasing like associated with know where could  

I find any indication of a mechanism right so  they're saying that we think this is good but  

we have no idea why so in my mind though then I  always want to think what are they comparing it  

to what did all the other people so if they study  all these people a million people who drink coffee  

then my question is the people who didn't drink  coffee what did they drink instead so in a sense  

coffee is just better than something else and  if people drink coffee they probably drink less  

soda and sweet tea and other things like that so  I'm not opposed to Coffee I drink coffee myself  

I don't think it's a bad thing I've never really  found any convincing arguments against it I think  

if you have weak adrenals you should not drink six  cups a day but most people can probably drink two  

cups and be totally fine just don't think about it  as some superfood that's going to help you reverse  

fatty liver number five is walnuts and in my mind  it's a good food it is high in protein and fat it  

is low in carbohydrate and as such it's really no  different than most other nuts especially things  

like Macadamia and pecans which are some of my  favorites and when you have something that's  

low carb and high fat and protein it's going  to be satisfying it's going to help you reduce  

insulin and reverse insulin resistance so in that  sense I'm all for it just don't think of it as a  

superfood that's going to help fix anything but  again when they put these in lists of superfood  

and they quote different studies they're looking  for some magical molecule that's going to start  

protecting you and reversing disease and it just  doesn't work like that so overall we give it a  

green check mark because it's a good food just  don't think of more as better number four is  

Omega-3s and now we're back to these  polyunsaturated fatty acids these are  

the polyunsaturateds that we really need these  are essential but we only need them in very  

small quantities for specific reasons one of the  best ways to get them is through fish oil through  

a supplement or you can eat the whole fish and  there's lots and lots of documentation that show  

the mechanisms and there's just no doubt that it  is anti-inflammatory it reverses it. It addresses  

the root causes of a lot of the metabolic  syndrome so when we're talking about fatty  

liver we're talking about cardiovascular disease  or metabolic syndrome, it addresses the core  

mechanism in all of those and for that we give  it a big green check mark but we're also going  

to start asking some questions here because a lot  of people think that Omega-3s are all the same and  

flax oil flax seed has a lot of Omega-3s in it  but it's not the type that we need we need to  

convert the flax into something called EPA and DHA  and the problem is that if you're super healthy  

then you're reasonably good at converting flax  oil into EPA and DHA however if you're not so  

healthy if you have a lot of oxidative stress  and insulin resistance the worse off you are  

the less flax you're going to convert into the  stuff that you need so the people who really  

need it they're not going to be converting it and  therefore flax is not a great source of Omega-3s  

not for that reason I still eat some flaxseed  because I like it I like to grind it and put  

it on yogurt with Chia seeds but I don't eat it  to get the Omega-3s and I don't eat more because  

I think it's a superfood and like we said before  we want to think of these very specific Omega-3s  

these very specific polyunsaturated fatty acids  as a micro nutrient right it's like a vitamin  

or a mineral or something we're not supposed to  turn it into energy we're not supposed to get  

large quantities they're for very specific reasons  they're for cell membranes they're building blocks  

and hormone precursors and things like that and  some of the best sources like we said is fish  

but if you eat good quality eggs you can also get  virtually all your Omega-3s the right ones from  

eggs and if you don't have access to Quality fish  and eggs then I would suggest you get a supplement  

number three is cruciferous greens and cruciferous  has to do with the shape of a flower that's like  

the shape of a cross for certain plants and  these plants all have different phyto compounds  

they have different chemicals in the plant that  actually is assist the liver in its detoxification  

processes so these foods are things like arugula  and bok choy and Brussels sprouts and broccoli  

for example but it also includes things like  cabbage and cauliflower kale and even rutabaga  

and as long as you tolerate these well you can  eat pretty much as much as you like and the only  

one I would limit a little bit is the last one  the rutabaga which is a root so it has a little  

bit more starch but it's very slowly processed but  if you're trying to reverse something then go easy  

on the rutabaga and eat the others but again you  can have sensitivity so it's only good for you if  

you tolerate it number two on the list is meat and  here I might add this is what I added to the list  

all right I think this should absolutely be on  the list and I still wouldn't call it a superfood  

but it's probably as close as we get with these  last two items and interestingly these two last  

items which are my top two did not show up on any  other list why because we have this misconception  

and fear of saturated fat and cholesterol so meat  is a fantastic food it is packed with nutrients  

it is a very rich food it's very very filling  it is a great protein source and a lot of what  

I talk about is sensitivities okay a food can be  good but if you react to it it's not good and the  

reason carnivore is getting so popular is people  have all these food sensitivities and meat beef  

is arguably possibly the least allergenic food  out there so if you're looking to avoid things  

they react to for a lot of people red meat is  it meat is also a very rich source of methane  

main which is a sulfuric amino acid that the body  can use to make glutathione and glutathione is the  

body's most powerful antioxidant meat also has  a lot of saturated fat and monounsaturated fat  

both of which are very stable so if you can get  past the fear of saturated fat and you work on  

lowering your insulin now saturated fat becomes an  excellent energy source and because it is stable  

it is very non-inflammatory and number one on  my list is eggs and that's interesting because  

I didn't find it on any other list out there and  again because we have this phobia and aversion to  

saturated fat and cholesterol which is completely  misguided eggs are packed with nutrients they have  

a lot of the same benefits that meat does but  it also has something called choline which is a  

vitamin that is kind of a catalyst for fat burning  it's one of the things that's going to help you  

burn through that fat in the liver eggs are also  rich in certain vitamins especially B6 B9 and b12  

and these vitamins allow your body to convert a  harmful inflammatory substance called homocysteine  

into a very useful substance called methionine and  then the body turns methionine into glutathione  

which again is our most powerful antioxidants and  not only do eggs have these vitamins to help us  

process methionine but it's also a rich source of  methionine in itself and eggs are also packed with  

essential fatty acids the EPA and the DHA that  we talked about before and if you get the good  

quality the pastured eggs they're going to be many  times higher in these essential fatty acids so  

very often you can get your computer Fleet Supply  just from eggs so eggs also obviously deserve a  

big green check mark If you enjoyed this video  you're going to love that one and if you truly  

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