keto diet and liver function

Do you understand what the liver does in your body? There are so many processes within your body that it contributes greatly to. Particularly, if you are on a ketogenic (referred to as "keto") diet, your liver plays an important role. It doesn't matter which diet you choose to follow; your liver health is crucial to your well-being. We want to assist you in choosing a diet that will help you achieve your goals, be sustainable, and successful for you. In this article, we will examine the components of the ketogenic diet and the role your liver plays in your health. Then we will look at keto diet and liver function.

liver

Background

Surprisingly, the liver is the body's largest solid organ. An adult liver is approximately 3 pounds and the size of a football. The body's metabolic function and immune system rely on the liver. It is impossible to live without it. It is located in the upper right side of your stomach. The left side of the liver is just above the stomach, and as it sits a little sideways, the right side is above the small intestine. There are two lobes to the liver, each containing eight segments. There are 1,000 lobules (small lobes) within each segment, approximately. There are small tubes (ducts) within each lobule that flow toward the common hepatic duct. The amount of the body's blood that is estimated to be in the liver at once is 13 percent, which is notable compared to the rest of the body. The liver is truly unique in the fact that it regenerates. If you have an injury or surgery, the tissues can regrow. This process starts by enlargement of existing cells. The new liver cells then begin to multiply.

Function

The liver aids with many functions in your body. Metabolic processes of the body occur because of the liver. They include:

  • Removing toxins from the bloodstream
  • Extracting energy
  • Breaking down or converting substances in the body

The digestive organs send blood to the liver through a vein called the portal vein. Hepatocytes are the cells of the liver which accept and filter the blood. These cells are sorting centers that determine the following:

  • what nutrients should be stored
  • what nutrients should be processed
  • what should be eliminated
  • what should go back to the blood

The liver acts as a storage place for vitamins and minerals that the body may later need. Copper and iron are stored here and released if the body is in need. It is also responsible for dietary fat breakdown and then either stores it or releases it for energy. The liver is also in charge of manufacturing bile, approximately 800 to 1,000 milliliters per day. The small intestine receives bile through a duct and then the bile is used to continue fat breakdown. The gallbladder stores any extra bile. Another important function of the liver is protein breakdown. Ammonia is the by-product of this process and is toxic if too much is in the body. This ammonia is turned into urea, a substance that the liver releases into the blood and it is then excreted by the kidneys through urine. Yet another responsibility of the liver is breaking down medications and alcohol in the blood. You are likely starting to see why the liver is such an important part of your body. But we are not quite finished, it also serves your body by doing the following things:

  • creating proteins responsible for clotting blood
  • breaking down damaged and old red blood cells
  • creating immune system factors that can fight against infection
  • storing extra blood sugar as glycogen

Looking at this extensive list of things your liver is involved in, you can see why the health of your liver is so important.

Diseases in the liver

These diseases can all impact the function of your liver. As shown above, it is important to try and maintain healthy liver function as many processes in your body depend on it. These are all liver diseases:

  • autoimmune hepatitis: the body's immune system attacks the cells in the liver.
  • biliary atresia: a condition that affects the bile ducts and flow, as an infant. If left untreated it can scar the liver and affect the tissues.
  • Cirrhosis: a condition where healthy tissue is replaced by scar tissue. This can be caused by genetic disorders, chronic hepatitis, and excessive alcohol use.
  • Hemochromatosis: excessive iron buildup in the body. Iron can be damaging to the liver.
  • Hepatitis A: a viral infection that can cause inflammation of the liver. This type generally occurs where there is not clean drinking water and poor sanitation systems.
  • Hepatitis B: this disease is most commonly shared through sexual contact and sharing contaminated needles. This type can have serious impacts on the body including liver failure.
  • Hepatitis C: this is an acute or chronic infection. It is most commonly contracted by sharing contaminated needles. This type causes inflammation which can then cause cirrhosis and liver failure.
  • nonalcoholic fatty liver disease (NAFLD), and nonalcoholic steatohepatitis (NASH): both occur when there is fat built up in the liver. This excess of fat can cause inflammation which could damage the liver. NASH can cause scarring and fibrosis.

Symptoms of liver disease

We just touched on some of the various liver diseases, there are over 100 types known today. The symptoms can differ widely. The symptoms of liver disease are not exclusive. You cannot always assign symptoms specifically to a problem with the liver as they are precursors to many other health ailments. You should be aware of them and report any symptoms to your doctor.

The basic symptoms include:

  • nausea
  • fatigue
  • joint pain
  • nose bleeds
  • stomach discomfort
  • loss of appetite
  • vomiting
  • itchy skin
  • low sex drive
  • weakness
  • abnormal blood vessels on the skin

The more serious symptoms should be taken very seriously and reported to your doctor immediately. They include:

  • abdominal swelling
  • impotence
  • enlarged liver
  • dark urine
  • jaundice (yellowing of the skin and eyes)
  • edema (swelling of the legs)
  • confusion and difficulty with clear thinking
  • pale-colored stools
  • gynecomastia (males developing breast tissue)

In looking at the function of your liver, and liver diseases and their symptoms, you might be wondering how to best coordinate your nutrition to balance both a keto diet and liver function.

ketogenic diet

Let's look at the logistics of a keto diet and how it works in your body. In a ketogenic diet, you will need to eliminate the carbohydrates that your body burns first. In doing this, your body will begin to burn fat for energy. This is known as ketosis which is a metabolic process where your body uses fat for energy instead of carbohydrates.

With that being said, let's answer the question: what does the keto diet focus on? The basis of the keto diet is to devise an eating plan that helps your body reach ketosis. When you move your body into ketosis you have removed the carbohydrates that your body relied on for energy thus forcing it to use fat stores. More simply put, it is a low carbohydrate and high fat diet. It consists of very little carbohydrates, moderate protein and focuses on healthy fats. A ketogenic diet encourages your body to become efficient at burning fat. An interesting response within the body while practicing the keto diet is that the liver can turn fat into ketones and supplies energy to the brain!

Ketones are a byproduct of breaking down fat. They are produced when the body runs out of glucose and burns off the body's fat reserves for energy. Ketone bodies are three water-soluble molecules (acetone, beta-hydroxybutyrate (BHB), and acetoacetate) that are produced in the liver from fatty acids. During periods of low food intake, (fasting, low carb/keto dieting, and intense exercise for an extended amount of time) these molecules cause your body to burn its fat stores for energy, once your glycogen stores have been depleted.

keto diet and liver function

Remember that the liver is responsible for breaking down fat and either using it or storing it. Regarding ketones, you can see that the liver plays an important role in the ketogenic diet. Eating a very low-carb or ketogenic diet allows large amounts of fatty acids to be released from body fat stores as the levels of insulin hormone lessen. These fatty acids then move to the liver. Then they are oxidized and become ketones which provides energy for the body. The liver is necessary to produce the ketones that your body uses for energy when there is no glucose present. Ketones are a convenient source of energy for the brain because they can pass through the blood-brain barrier. You might be asking yourself how you can set up your nutrition plan for an optimal keto diet and liver function.

Here are some foods that are known to be good for your liver. They are all good choices for a keto diet and liver function.

  • Coffee – studies show that it promotes liver health, protecting it from disease, and lowers the risk of permanent liver damage. These occurs because it prevents buildup of fat and collagen, which are both linked to liver disease.
  • Nuts – contain Vitamin E, which is an antioxidant. 106 people with non-alcoholic fatty liver disease (NAFLD) were observed and found improved levels of liver enzymes after eating nuts. It was also shown that low intake increased risk of developing NAFLD.
  • Fatty fish – contain omega-3 fatty acids. These fatty acids are associated with decreasing inflammation and lowering the risk of heart disease. Regarding the liver, they are shown to lower the chances of fat buildup, balancing the normal enzymes, improve insulin resistance and fight inflammation. One concern is balancing the omega-3 fatty acids and the omega-6 fats. A ratio of omega-3s and omega-6s that is too high can increase the chances of liver disease. Most people have plenty of omega-6 fats in their diet, so it does not need to be supplemented.
  • Tea – green and black teas can aid in improved fat and enzyme levels in the liver. Be cautious with green tea extract.
  • Blueberries – contain an antioxidant called anthocyanin. These antioxidants help protect the liver from damage.
  • Broccoli and brussels sprouts – can boost the natural detoxification enzymes, improve blood levels of liver enzymes and protect the liver from damage.
  • Olive oil – is a healthy fat, that has positive effects on metabolic and heart health. A study done with 11 individuals that had NAFLD showed improved liver enzyme and fat levels with consumption of one teaspoon of olive oil per day. Other research shows less fat accumulation in the liver, improved blood levels of liver enzymes and improved insulin sensitivity as various effects of olive oil on the body.

other things you can do to promote liver health

There are a few lifestyle changes that you can be aware of to promote a healthy liver. They include:

  • Have a healthy diet with fiber and fatty fishes
  • Get vaccinated for hepatitis A and hepatitis B
  • Don't share needles or personal care items (razors, toothbrushes, etc.)
  • Be sure your doctor knows about any medications you are taking
  • Exercise regularly
  • Practice safe, protected sex
  • Limit alcohol consumption, as your liver works hard to eliminate the alcohol toxins

IN CONLUSION

As noted earlier, the health of your liver is incredibly important. It has big tasks to complete in your body and because of this you want it to have optimal function. If you are following a keto diet, remember the importance of choosing foods that support your liver and fit within the plan. We want you to have the information needed so you can make informed decisions when it comes to supporting your diet and your overall health. As with any dietary change, especially if you have other health concerns, it is important to discuss this subject with your primary care physician. Choosing the right products to enhance your keto diet and liver function can help you create a sustainable diet that will produce results.

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