Are Potatoes Good or Bad for Fatty Liver? [Answered] (2022)

Ah, what would life be without potatoes? Well, if you’ve just been diagnosed with a fatty liver, you might soon find the answer to that question first hand because potatoes and NAFLD are not best friends – on the contrary!

Fortunately, you don’t have to say goodbye to potatoes forever and completely take them out from your diet, nor stay away from them for a long time if you do it right.

And today we’ll learn what “do it right” means. We’re going to talk about potatoes and fatty liver in this article and answer the burning question that many of us have: are potatoes good or bad for fatty liver?

We have already touched the “potato / NAFLD” subject a little bit in our article recommending the best diet for a fatty liver, but things are actually a bit more nuanced and it’s better to dedicate an entire article to this topic to help you understand it better.

When you first start learning about the diet and lifestyle adjustments you have to make after being diagnosed with a fatty liver, you are most likely told that you have to cut off fats (and if you are lucky, sugars too).

Although this is indeed what you have to do, it is by no means enough: reducing fat and sugar consumption is just one of the steps that you have to take. Keeping an eye on carbs (aka carbohydrates, which are also sugars) is also extremely important!

Why? Well, because excess carbohydrates turn into fat too! Some even say that carbs are even more dangerous than fat itself, as our body goes the extra mile to synthesize them into fats – and it’s the liver itself that does all this!

And guess which food is also high in carbs? The good ol’ potato! So, this takes us to the following logical question:

(Video) Potatoes: Good or Bad?

Why are potatoes potentially bad for fatty liver?

Are Potatoes Good or Bad for Fatty Liver? [Answered] (1)

Please, before anything else, note the use of the word “potentially” above. We’ll get back to this later as potatoes are not inherently bad for the liver. There are healthier ways to cook them and we’ll discuss this a bit later on.

But until then, here’s the bad thing about potatoes:

A single medium sized potato will have anything between 25 to 35 grams of carbs (you can check out all the nutritional values on Wikipedia).

Since a healthy adult should consume about 130 total carbs daily, it means that eating a single medium sized potato would already give you at least 20% of the daily carbs a healthy body needs.

It would be safe to assume that somebody who isn’t healthy (as in having NAFLD) will actually have to eat even fewer carbs each day until they reverse it.

But that’s not all! Things become a bit more complicated, because we eat potatoes cooked in an unhealthy way: frying a potato or even eating boiled potatoes with melted butter and cheese turns them into a caloric bomb that’s extremely unhealthy!

Any gravy we might add on top of it adds extra fats and sugars, making potatoes a pretty bad choice if you’re trying to reverse your fatty liver.

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In other words, the way you cook your potatoes can make them really bad for the liver and NAFLD especially. Here are the types of fries you should stay away from:

  • French Fries
  • Baked potatoes (if you add extra fats or gravy or sugary stuff on top, including cheese)
  • Boiled potatoes or mashed potatoes (also if you add extra oils or gravy, melted butter and/or cheese)

However, as I said earlier, a potato is just “potentially” bad for a fatty liver (and for general health).

If you boil or bake a potato and eat it without adding the stuff that makes it unhealthy, it shouldn’t be a huge problem, on the contrary: you’d get a bit of variation into your diet and a pleasant taste!

If you haven’t tried eating potatoes that are just boiled in water or baked without anything added on top, give it a try: you will be surprised to see that the taste is still really good!

Of course, you can add a bit of salt to improve the taste and all sorts of spices to make it taste better (I usually add paprika powder and turmeric, but you can also add oregano, rosemary or basil – basically, any spice you enjoy!)

If you really need to add some sort of a dressing, top your boiled potatoes with a bit of balsamic vinegar or add some low fat yogurt on top (instead of cream/butter).

This is how I personally eat them and I had no problems, having reversed my fatty liver. However, I have an additional piece of advice here.

You should not eat potatoes daily and you should divide potato consumption in two phases: the strict phase, which lasts for one to six months (first months of your diet) should only include potatoes once a week at most – and just one medium potato.

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Afterwards, ideally after you have reversed your fatty liver, you can start adding potatoes to your meals: half a potato in a soup or stew, an entire medium sized potato to your meal a few days later – all these are acceptable as long as you don’t eat them too often (and without added fats or sugars).

Try to only eat once or twice per week and keep the portions as small as possible. Always mix with other vegetables or lean meat in order to have variety.

Cooked without added fats and sugars, potatoes still have a high amount of carbs due to the starches inside them, but they also offer a solid nutritional value: they have a bit of fiber and protein, but also larger quantities of iron, potassium, vitamin C and B6, which are beneficial for our bodies.

But if you think you’re not getting enough vitamins as you diet, make sure to read my previous article about the best vitamin supplements for fatty liver.

Are Sweet Potatoes Good for Fatty Liver?

Are Potatoes Good or Bad for Fatty Liver? [Answered] (2)

I always thought that it’s wrong to believe that potatoes and sweet potatoes are the same when it comes to nutrition, so I decided to talk about sweet potatoes separately.

I always assumed that since they are “Sweet,” they have a lot more carbs than regular potatoes and therefore should be completely ignored. As a result, I haven’t touched sweet potatoes for months.

But after doing extra research, I found out that Sweet Potatoes are actually very similar to regular potatoes in terms of carbs (around 20% carbs). They also have a lot of vitamins and minerals – in some cases more than regular potatoes.

(Video) Ep. 64: The True Cause of Fatty Liver (NAFLD Part 2)

This means that they shouldn’t be treated as a separate entity from regular potatoes.

They’re basically the same thing – not less healthy, at least. You can check the full nutritional values and more about their health benefits over at Heathline.

But the conclusion would be that yes, you can also eat sweet potatoes if you have a fatty liver. Eat them in moderation and don’t add the stuff we usually add when cooking them like extra sugary things or extra fat.

Basically, treat Sweet Potatoes just as you would treat regular ones. This also means that if you had your portion of regular potatoes this week, you should wait until next week if you feel like having Sweet Potatoes. Don’t treat them as two different things.

Conclusion

Just like with most of the foods out there, potatoes or sweet potatoes and fatty liver follow the same golden rule of thumb: moderation is key.

They are potentially unhealthy if you eat them together with unhealthy foods (or consume then in excess). But the same can be said for spinach or avocado or anything, in the end.

Put a bit of kale in a melting soup of cheese and honey and you’re not eating healthy! You get the idea…

Although potatoes are potentially worse than most vegetables you can eat when on a diet to reverse NAFLD, you can still keep them in your diet and eat them boiled or baked so you don’t have to completely wave them goodbye.

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If you want to learn more about various specific foods and fatty liver, I recommend checking out these articles:

  • Is oatmeal / porridge good for fatty liver?
  • Can you eat noodles if you have NAFLD?
  • Can you eat cheese if you have a fatty liver?

Now back to our potatoes: if you have any additional comments or questions, don’t hesitate to let me know in the comments section below.

FAQs

Can Potato be eaten in fatty liver? ›

Foods that are especially protective to the liver include raw vegetables, ginger root, sweet potatoes, blueberries, lemon, beetroot juice, nuts, fatty fish, avocado, bananas, dandelion root and milk thistle.

Is Potato bad for liver? ›

They take the liver out of crisis mode and allow it to rejuvenate and heal. Potatoes: Often shunned for being a nightshade potato are packed with a lot of great things for liver health. Potatoes keep the liver grounded and stable.

Why are potatoes good for the liver? ›

They are rich in compounds called anthocyanins, which provide a lot of antioxidant activity and may bind to heavy metals, like mercury, and help remove them from the body. Sweet Potatoes May Help with Liver Damage from Excessive Alcohol Consumption.

Does potato chips cause fatty liver? ›

Avoid packaged savory snacks like chips, mixtures, salty biscuits etc as they are rich in saturated fat and salt. Processed cheese is bad for your liver as it comes under the category of processed foods and has high sodium content and saturated fats. Excess consumption can lead to fatty liver diseases, plus obesity.

Are carrots good for fatty liver? ›

Other vegetables like carrots, pumpkin, leafy greens, beetroot, cauliflower, green onions and celery are all good for people with fatty liver disease.

What kind of cheese is good for fatty liver? ›

Choose lower-fat cheese such as cottage cheese, mozzarella or feta rather than cream cheese or cheddar as this will help reduce your saturated fat intake.

What are good snacks for fatty liver? ›

Fish like cod, salmon, and sardines are good sources. It's also in veggies including broccoli, peas, and sweet potatoes, and fruits such as bananas, kiwi, and apricots. Dairy foods, like milk and yogurt, are also high in potassium. Choose low-fat options.

Is tomato good for fatty liver? ›

However, dietary whole tomato (tomato powder) would ameliorate the fatty liver disease independent of carotenoid cleavage enzymes. The protective effects of tomato may involve the regulation of sirtuin 1 and adiponectin production in hepatic and adipose tissue.

Are onions good for your liver? ›

Onions have sulfur-containing amino acids, which aid in detoxing your liver.

Are tomatoes good for your liver? ›

Scientific studies show that tomatoes can protect both the liver and brain from damage caused by alcohol consumption.

Are boiled potatoes good for you? ›

Boiled potatoes are naturally rich in vitamins and minerals, particularly potassium, phosphorus, B-complex vitamins and vitamin C. They are low in calories and fat, and their high fiber content helps you feel full.

Is boiled egg good for fatty liver? ›

Doctor, can I eat eggs? Many patients in our clinic ask us if they can consume eggs, since it is a widespread belief that people with a liver disease cannot eat them and even that they are harmful in healthy people. This is not true.

What salad dressing is best for fatty liver? ›

Extra virgin olive oil is a good source of omega 3 fatty acids and has many protective benefits for the liver. So, next time you make a salad opt for the more natural choices – olive oil, fresh lemon and apple cider vinegar really are quality liver-friendly salad dressings.

Is peanut butter good for fatty liver? ›

Your Liver is Nuts about Peanuts

Due to its high content of antioxidants and vitamins, peanut butter can improve antioxidant activity in the liver and promote its health. Peanut butter is a balanced source of protein that serves especially important to liver patients, as they have many dietary restrictions.

Is canned tuna good for liver? ›

Salmon, sardines, tuna, and trout are all high in omega-3 fatty acids, which can help lower the levels of fat in the liver and reduce inflammation. It is also a healthy alternative to meat as it provides protein while giving you the opportunity to avoid consuming the fats and skins from meat or poultry.

Is corn good for a fatty liver? ›

Corn peptides improved obesity-induced non-alcoholic fatty liver disease through relieving lipid metabolism, insulin resistance and oxidative stress.

What is the best milk for fatty liver? ›

Experts recommend these foods in particular for a healthy liver: Almond milk or low-fat cow's milk: Dr. Delgado-Borrego says adults and children with fatty liver disease need to pay attention to calcium consumption.

Is butter good for liver? ›

Butter. Not only does butter constitute as dairy, but it also contains high levels of saturated fat. Instead of cooking with butter, try replacing it with olive oil, which is high with the omega-3 fatty acids found to reduce liver enzyme levels.

Are olives good for your liver? ›

Olives may be small but are loaded with incredible health benefits. They are rich in antioxidants, healthy monounsaturated fats and are antibacterial, anti-inflammatory, and antiviral. They are great for your heart, liver, metabolic health, and so much more.

Is chips good for fatty liver? ›

Stay Away From Fatty Foods

French fries and burgers are a poor choice to keep your liver healthy. Eat too many foods that are high in saturated fat and it can make it harder for your liver to do its job. Over time it may lead to inflammation, which in turn could cause scarring of the liver that's known as cirrhosis.

How do you know your liver is healing? ›

You will experience physical signs your liver is healing, such as healthier-looking skin and eyes, increased energy levels, and reduced stomach pain and swelling. Other signs your liver is healing include: Improved amino-acid regulation – Your liver processes proteins and amino acids that your body cannot store.

Is brown bread good for fatty liver? ›

Overall, our study demonstrated that consumption of whole grains for 12 weeks had beneficial effects on hepatic steatosis and liver enzymes concentrations in patients with NAFLD.

Is Cabbage good for fatty liver? ›

The research published in the journal Hepatology claims that cruciferous vegetables such as cabbage, kale, cauliflower and Brussels sprouts contain a natural compound called indole that may help control non-alcoholic fatty liver disease (NAFLD).

Is carrot good for liver? ›

Vitamin A-rich vegetable protects your liver against diseases. The beta-carotene and plant-flavonoids present in carrots helps in overall liver function overall. This healthy beverage can boost liver function.

Are cucumbers good for fatty liver? ›

Cucumbers have fever reducing qualities as well as cooling and detoxifying effects on the liver. When eaten on a daily basis (at least one whole cucumber) they can actually reverse some liver damage and toxic load. Fresh cucumber or cucumber juice helps to cool down over stressed kidneys and adrenal glands.

How do you remove fat from your liver? ›

You can:
  1. Lose weight. If you're overweight or obese, reduce the number of calories you eat each day and increase your physical activity in order to lose weight. ...
  2. Choose a healthy diet. ...
  3. Exercise and be more active. ...
  4. Control your diabetes. ...
  5. Lower your cholesterol. ...
  6. Protect your liver.
22 Sept 2021

What is the fastest way to cure a fatty liver? ›

Research suggests that losing weight is the single best thing you can do to control or reverse NAFLD. A good goal is to lose 10% of your total body weight, but even a loss of 3% to 5% can improve your liver health.

What foods help repair a liver? ›

Some of the best foods and drinks that are good for the liver include the following.
  • Coffee. One 2014 review suggests that over 50% of people in the United States consume coffee daily. ...
  • Oatmeal. Consuming oatmeal is an easy way to add fiber to the diet. ...
  • Green tea. ...
  • Garlic. ...
  • Berries. ...
  • Grapes. ...
  • Grapefruit. ...
  • Prickly pear.

Is ketchup good for fatty liver? ›

Watch out for packaged or processed foods containing added salt such as cured meats, canned vegetables and soups, sauces and salad dressings, condiments such as ketchup, packaged noodles and rice, some cereals, and juices can all contain high amounts of added salt. Saturated fats are difficult for the liver to process.

Is plain yogurt good for fatty liver? ›

Yogurt is one of the best natural sources of probiotics which, scientists believe, may lower fat levels in the liver, reduce liver damage, and regulate fats in the blood.

Who should not drink tomato juice? ›

When searching for a healthy variety, choose 100% tomato juice with no salt or sugars added. Additionally, people with gastroesophageal reflux disease (GERD) may want to avoid tomato juice as it can worsen symptoms ( 28 ).

What's the healthiest way to cook a potato? ›

Baking a potato is the best way to prepare it, as baking, or microwaving, a potato causes the lowest amount of nutrients to be lost, she said. The next-healthiest way to cook a potato is through steaming, which causes less nutrient loss than boiling.

Is baked potato better than boiled? ›

The biggest difference between baked potatoes with the skin on them compared to skinless boiled potatoes is the presence of naturally occurring vitamins and minerals. Keeping the skin on potatoes leads to increased amounts of various vitamins and minerals, especially calcium, vitamin C, phosphorus, and potassium.

What is the healthiest potato to eat? ›

Red Desiree Potatoes are part of the Red Potato family and are considered to be the healthiest of all potatoes, as they contain the highest levels of vitamins, minerals and healthy phytochemicals.

Is Potato good for liver cirrhosis? ›

And many people with cirrhosis have underlying type 2 diabetes. As well as following the general dietary advice given to all patients with cirrhosis you may also be advised to eat a diet that is: High in starchy carbohydrates such as potatoes, bread, pasta and rice. Wholegrain options are healthiest.

What vegetables are best for fatty liver? ›

Greens to prevent fat buildup

Compounds found in spinach and other leafy greens may help fight fatty liver disease. A 2021 study found that eating spinach specifically lowered the risk of NAFLD, possibly due to the nitrate and distinct polyphenols found in the leafy green.

Is rice good for fatty liver? ›

Cooked rice may prevent HF-induced fat accumulation by regulating lipid metabolism-related gene expression, and it may be a useful carbohydrate source for preventing nonalcoholic fatty liver disease.

What is the fastest way to cure a fatty liver? ›

Research suggests that losing weight is the single best thing you can do to control or reverse NAFLD. A good goal is to lose 10% of your total body weight, but even a loss of 3% to 5% can improve your liver health.

What are good snacks for fatty liver? ›

Fish like cod, salmon, and sardines are good sources. It's also in veggies including broccoli, peas, and sweet potatoes, and fruits such as bananas, kiwi, and apricots. Dairy foods, like milk and yogurt, are also high in potassium. Choose low-fat options.

Is tomato good for fatty liver? ›

However, dietary whole tomato (tomato powder) would ameliorate the fatty liver disease independent of carotenoid cleavage enzymes. The protective effects of tomato may involve the regulation of sirtuin 1 and adiponectin production in hepatic and adipose tissue.

What foods help repair fatty liver? ›

Food and drinks to help heal a fatty liver
  • Garlic. Garlic is a staple in many diets, and it may provide benefits for people with fatty liver disease. ...
  • Omega-3 fatty acids. ...
  • Coffee. ...
  • Broccoli. ...
  • Green tea. ...
  • Walnuts. ...
  • Soy or whey protein.

Which bread is good for fatty liver? ›

Look for “whole grain,” “whole wheat,” “sprouted grain,” and “high fiber” on package labels. Choose foods with at least three grams of dietary fiber and fewer than eight grams of sugar per serving.

Is carrots good for the liver? ›

Vitamin A-rich vegetable protects your liver against diseases. The beta-carotene and plant-flavonoids present in carrots helps in overall liver function overall. This healthy beverage can boost liver function.

Is salad good for fatty liver? ›

Leafy greens have a powerful antioxidant called glutathione, which can help keep your liver working right. And spinach couldn't be easier to prepare. It makes a great base for a dinner salad, and it's also delicious sauteed with garlic and olive oil.

Is peanut butter good for fatty liver? ›

Your Liver is Nuts about Peanuts

Due to its high content of antioxidants and vitamins, peanut butter can improve antioxidant activity in the liver and promote its health. Peanut butter is a balanced source of protein that serves especially important to liver patients, as they have many dietary restrictions.

Is Chicken Good for fatty liver? ›

Poultry products like chicken breast and eggs. Garlic and garlic powder for helping with body weight loss. Avocados, olives, and olive oil for healthy fats and certain phytochemicals that help fight liver damage. Beverages like coffee and green tea to help lower abnormal liver enzymes.

Is corn good for liver? ›

Corn peptides ameliorate nonalcoholic fatty liver disease by suppressing endoplasmic reticulum stress via the AMPKα/Sirt1 pathway in vivo and in vitro.

How long does it take to heal a fatty liver? ›

If you stop drinking, fatty liver disease is completely reversible. The time it takes to reverse fatty liver depends on other factors like your weight and diet. But generally, healthy people with a good diet can recover from alcoholic fatty liver disease within six weeks of alcohol abstinence.

How long does it take to reverse a fatty liver? ›

If your fatty liver is because of alcohol, you may be able to reverse the effects in about 2 weeks.

What can I drink to flush my liver? ›

6 Detox Drinks to Cleanse Your Liver
  1. Coffee. Coffee is good for the liver, especially because it protects against issues such as fatty liver disease. ...
  2. Ginger and lemon drink. ...
  3. Oatmeal drink. ...
  4. Tumeric drink. ...
  5. Green tea. ...
  6. Grapefruit drink.
20 May 2020

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