Is Peanuts Good for Fatty Liver? (Expert Answer)

Short Answer: Peanuts are good for fatty liver. Because they have healthy fats, antioxidants, and phytosterols, and they can lower your cholesterol, reduce inflammation, and prevent fat accumulation in your liver.

Fatty liver is a condition that affects your liver, which is an organ that helps process nutrients from food and drinks, and filters harmful substances from your blood.

In fatty liver, your body stores too much fat in your liver cells, which can interfere with your liver function and cause inflammation, scarring, and damage.

This can lead to various health problems, such as liver failure, cirrhosis, liver cancer, and diabetes.

One of the key factors in managing fatty liver is diet.

What you consume can affect your liver health, which can impact your fatty liver symptoms and overall health.

To effectively manage fatty liver, you should consume fiber-rich foods like fruits, vegetables, and whole grains, and avoid saturated fat-rich foods like red meat, cheese, and butter.

Now, peanuts are legumes that are high in protein, fat, and various nutrients.

People usually eat them raw, roasted, boiled, or as peanut butter.

Peanuts are good for fatty liver because they contain healthy fats, antioxidants, and phytosterols.

These ingredients can help lower your cholesterol, reduce inflammation, and prevent fat accumulation in your liver.

However, this may depend on the type and severity of your fatty liver, as some studies suggest that peanuts may not have the same benefits for people with nonalcoholic steatohepatitis (NASH), which is a more serious form of fatty liver.

A handful of peanuts (about 28 grams) can give you 7 grams of protein, 14 grams of fat (mostly unsaturated), 2 grams of fiber, and 10% of your daily needs of vitamin E, niacin, and folate.

Unsaturated fats can help lower your LDL (bad) cholesterol and increase your HDL (good) cholesterol, which can protect your liver from fatty deposits.

Antioxidants, such as vitamin E and resveratrol, can help fight oxidative stress and inflammation, which are common in fatty liver.

Phytosterols are plant compounds that can block the absorption of cholesterol in your intestines, which can lower your blood cholesterol and liver fat.

Furthermore, peanuts are a plant-based protein source and protein is good for fatty liver.

Because, protein can help repair your liver cells, regulate your blood sugar, and prevent muscle loss.

You can eat a handful of peanuts per day safely.

More than that can cause weight gain, allergic reactions, or digestive issues.

Also, you shouldn’t eat peanuts if you have a peanut allergy, as this can cause severe reactions, such as swelling, hives, or anaphylaxis.

Because, your immune system mistakenly identifies peanuts as harmful and releases chemicals that trigger the symptoms.

You can buy fresh peanuts in your local market or can order them online.

Always choose unsalted, dry-roasted, or boiled peanuts, as these have less sodium and oil than salted, fried, or flavored peanuts.

Because, too much sodium and oil can raise your blood pressure and worsen your fatty liver.

You can store them in an airtight container in a cool, dry place for up to six months, or in the refrigerator or freezer for longer.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing fatty liver effectively.

I always recommend my fatty liver patients to follow a fatty liver-friendly diet to improve their liver health and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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