The Mediterranean Diet and Improving Liver Function in Individuals With Autoimmune Liver Diseases

By Ashley Jean May 31, 2023 22 mins read 119 Views

The Mediterranean diet is a way of eating inspired by the traditional foods of Portugal, Spain, southern Italy, Crete and Greece. It includes a wide variety of fruits and vegetables, whole grains, beans/legumes and good fats like olive oil.

It also limits red meat and processed foods. This diet has been shown to improve surrogate markers and primary cardiovascular disease outcomes in randomized controlled trials.

Improved liver function

Several studies over the years have suggested that adhering to the Mediterranean diet (MD) reduces the risk of nonalcoholic fatty liver disease (NAFLD). The MD is characterized by a high intake of fruits and vegetables, whole grains, nuts and seeds, fish, and olive oil.

The MD also consists of moderate amounts of red meat, poultry, eggs, and fermented dairy like yogurt or kefir, while limiting processed foods and sweets. The diet is based on the way people have traditionally eaten around the Mediterranean Sea.

The MD is a sensible diet that can be adopted by anyone regardless of where they live. It is rich in antioxidants, healthy fats, and fiber. It can also be easily adapted to meet the nutrient needs of individuals with a variety of autoimmune diseases. It is low in saturated and trans fats and includes a moderate amount of protein. It also contains calcium from dairy and a variety of plant sources, including kale, almonds, and dark leafy greens.

Reduced risk of cirrhosis

The Mediterranean diet (MD) describes the dietary habits that are typical of the populations surrounding the Mediterranean Sea. The MD includes food of plant origin, moderate consumption of fermented dairy products and fish and low consumption of meats that are mainly white (poultry and rabbit).

The MD has been linked to a low risk for cardiovascular disease in several epidemiological studies. Its phenolic components, especially olive oil (OO), have been shown to decrease the risk of CVD in several experimental studies.

The MD is characterized by the inclusion of three to nine servings of vegetables and two to four servings of fruit per day, as well as whole grains, legumes and nuts. The diet provides an array of disease-fighting antioxidants and nutrients, including folic acid, calcium, magnesium and potassium. The MD also includes a limited amount of lean animal proteins. It is a flexible, sustainable and enjoyable eating pattern that has been shown to promote health and longevity.

Reduced risk of hepatitis C

Hepatitis C is a virus that infects liver cells and causes inflammation. It can lead to scarring of the liver (cirrhosis) and liver cancer. You can catch hepatitis C through blood-to-blood contact, such as with shared needles or an infected organ transplant. You can also get hepatitis C from having surgery to remove an infected kidney or from having a baby born to a mother who had the disease.

Autoimmune hepatitis (AIH) is a long-term chronic liver disease that starts when your immune system sends antibodies to attack your own liver tissues. It is most common in people with other autoimmune conditions such as type 1 diabetes, Hashimoto’s thyroiditis, and celiac disease. You can be diagnosed with AIH by getting a blood test that looks at your hepatitis A and B levels and a clotting panel and electrolyte tests.

Lifestyle interventions focused on weight loss haven’t been shown to improve fatty liver disease, but a Mediterranean diet that emphasizes changes in nutrient composition rather than weight loss has shown promise. A dietitian can help you create a personalized diet plan that fits your symptoms, tastes, and health goals.

Reduced risk of hepatitis B

A chronic liver disease caused by hepatitis B can lead to cirrhosis, which is scarring of the liver. This makes it harder for the liver to do its job and can lead to liver failure, a condition in which the liver no longer functions. Other complications of hepatitis B include kidney disease and blood vessel problems.

Lifestyle interventions, including exercise and balanced diet for quality and quantity, are considered the cornerstone of nonalcoholic fatty liver disease (NAFLD) management. The Mediterranean diet (MD) is low in saturated fats and animal proteins, high in fiber and antioxidants, and has a good balance of omega-3 to omega-6 fatty acids.

MDs are associated with low rates of cardiovascular diseases (CVD) and reduced hepatic steatosis (HS). The evidence from RCTs shows that an ad libitum low-fat MD and a Mediterranean diet supplemented with olive oil improve HS to a similar extent. However, teasing apart the effects of olive oil from other components of the diet remains challenging.

Frequently Asked Questions

Is the Mediterranean diet too expensive?

The Mediterranean diet is generally inexpensive, with affordable and accessible ingredients. Many staple foods are found in local grocery stores or farmers' markets. But, it can be more expensive to shop for organic products or high-quality protein, as well as special items such extra virgin olive oils. It is important to set aside a budget for your meals so that you can plan your meals accordingly. Also, you can save money by using leftovers from other meals and bulk-freezing foods like fish and grain.

What are the Mediterranean fruits?

There are many fruits that can be found in the Mediterranean Diet, including apples, grapes (or melons), melons and figs as well as dates and berries. You can add fresh fruits into breakfast recipes like smoothie bowls, parfaits, or shakes to increase nutrition. Dates spread over toast with a dollop of Greek yogurt are also an excellent option for breakfast; it provides natural sweetness without the need for processed sugars. Fresh fruit slices over salads can add flavor and nutrition to meals, and can satisfy sweet taste cravings. You can also enjoy healthy snacks like nuts, seeds and almonds. Also, dark chocolate may be a good option for antioxidants. For the authentic flavors of this ancient diet, try the local favorites from countries near the Mediterranean Sea.

Can regular olive oils be used instead of extra-virgin olive oil?

Extra virgin olive oil is not recommended for Mediterranean cuisine. Regular olive oil can be used in place of extra virgin. Though Extra Virgin Olive Oil (EVOO) is preferred for its higher quality, nutritional benefits, and richer flavor, regular olive oil is still a viable option with its mild flavor profile. Regular olive oils are great for everyday meals like roasting vegetables or making stir-fry dishes. This olive oil has a lower price than EVOO. However, some believe that it is better suited for higher heat applications like deep frying. However, remember that it does not contain the same nutrients or positive compounds as EVOO, so try to make up for these benefits in other parts of your diet whenever possible.

Can I drink alcohol on a Mediterranean diet?

It is possible to drink moderate quantities of alcohol in the Mediterranean diet. Women should drink no more than 1 glass per day and men should have 2 glasses. Drinks suitable for this include dry wines and beer as well as spirits made with natural ingredients like vodka, whiskey, or Gin. Heavy spirits like cocktails should be avoided due to their high sugar content. You can also drink water and herbal teas every day to keep your body hydrated. This will help curb the cravings for sugary beverages.

Is it safe to drink milk on the Mediterranean Diet?

Yes, milk can be consumed on the Mediterranean diet. Low-fat yogurt and low-fat cheese are important components of the Mediterranean diet. They provide calcium and other essential nutrients. You should include milk in your daily diet, as well as other drinks like tea and coffee. It can also be used to make oatmeal and smoothies, if desired. If possible, look for organic milk to support sustainable farming. For a healthy start to your day, add milk to breakfast options such as avocado toast or smoothie bowls.

What are the key principles of the Mediterranean diet's basic principles?

The Mediterranean diet is a lifestyle choice known for focusing on healthful and nutritious food choices and regular physical activity. This diet emphasizes whole grains, fruits, vegetables, legumes, healthy oils like olive oil, nuts, and moderate amounts of dairy products, meat, poultry, fish, and other animal products. It also encourages red wine in moderation. The basic principles of a Mediterranean diet are:

Eat mainly plant-based meals, including fruits, vegetables, whole grain bread and cereals, beans and legumes, nuts and seeds, and healthy fats such as olive oil and other olive oils. Also, eat small amounts yogurt (preferably notfat), low-fat cheese, yogurt, and minimal amounts of red and lean meats or poultry about once a week.
Choose fresh ingredients over pre-packaged processed food items whenever possible.
To enhance the flavor of your meals, add herbs to replace salt.
Include physical activity in your daily life, such as walking after dinner or taking part in an exercise class.
Enjoy meals with your family and friends, and enjoy the pleasure of sharing food.
Mindful eating is about paying attention to the flavors, textures, smells, and textures of your food. This will help you know when you are full or satisfied.

What should I eat every day on a Mediterranean diet to stay healthy?

Healthy fats, healthy proteins, plenty of fresh fruits, vegetables and whole grains are the foundation of a Mediterranean diet. A Mediterranean diet should contain seven to ten daily servings (or more) of vegetables and three to four 3-ounce servings (or less) of lean proteins such as chicken and fish. In moderate quantities, nuts and olive oil are good sources of healthy fats. For a balanced diet, you should consume three to four servings of whole grain, such as quinoa barley, oats or barley each day.

Consuming unhealthy foods regularly can make it difficult to avoid them. Consuming dairy should be limited. Those who do choose to include dairy should consume low-fat versions whenever possible. Because of the potential for mercury contamination, fish should be limited to three meals per week.

Planning meals can ensure that you are getting the best from your Mediterranean diet. It is important to consider the nutritional benefits and how they will affect your heart health.

It is possible to have a pleasant experience following a Mediterranean diet. This includes delicious and nutritious food items. You can eat high-quality protein such as wild-caught and grass-fed fish, organic eggs, and meat, in order to have the best meals. Include heart-healthy fats in nuts, olives. avocados, extra Virgin Olive Oil, and Coconut oil. Whole grains like quinoa, barley and oats should be included in your meals. Finally, limit unhealthy fats, added sugar, processed foods, starches, red meat, and processed meats.

Statistics

One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)

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What can the Mediterranean Diet do to reduce your risk of heart disease and stroke?

Healthy fats and whole grains are all part of the Mediterranean eating plan. It has been associated with numerous potential health benefits, such as improved blood lipids, better glucose control, reduced risk for depression and certain types of cancer, better cardiac health, enhanced cognitive function, and improved weight management. Research has shown that this diet could help reduce your risk of stroke and heart disease.

It is possible to incorporate Mediterranean-inspired foods into your daily diet by swapping high-calorie snacks like chips for nutrient-dense vegetable appetizers or other traditional greens or beans dishes. Also, spice and other foods derived from nuts, fruits and vegetables can improve the satisfaction of meals. To increase nutrition, it is important to consume moderate amounts of dairy products, such as yogurt, milk, and cheese, throughout the day. To complete the Mediterranean experience, olive oil should be used as the primary cooking fat. Red wine can also be enjoyed occasionally.

Combined with regular physical activity on an average vigorous level, one could see even more significant increases in short-term results and long-term positive impacts on body composition and overall health benefits, including chronic disease prevention. The Mediterranean diet promotes enjoying food while maintaining a nutritional balance that can offer substantial benefits toward reducing one's risk of developing heart disease and stroke over time.