Can I eat bananas if I have a fatty liver?"
Many people wonder so. Fatty liver (MASLD) used to be called "NAFLD" (non-alcoholic fatty liver disease),From 2023, "MASLD: Metabolic dysfunction-associated steatotic liver disease" based on the premise of metabolic dysfunctionThe definition has been updated as
Although the treatment of fatty liver is based on reducing excessive intake of carbohydrates and fats,Bananas are often avoided because “fruits are high in fructoseIt is. On the other hand, bananas, especiallyUnripe green bananasTo,Resistant starch (non-digestible starch)is abundant in this product and has been noted for its potential to contribute to the improvement of fatty liver disease.
In this article,Differences in impact of different banana types and maturity levels、Scientific Evidence of Relationship to Fatty Liver、How to eatThis section provides a detailed explanation of the
■ Banana Maturity and Nutritional Composition Changes
As bananas ripen, their nutrients change as follows
| level of maturity (not used for mental maturity) | Major types of carbohydrates | Effect on blood glucose levels | Resistant Starch Content |
| green banana | More Resistant Starch | Low GI | Many (40-501 TP3T) |
| yellow banana | Decreased starch and increased sucrose | middle GI | Decrease (10-151 TP3T) |
| Ripe banana (with black spots) | monosaccharide increase | High GI | Minimal (less than 51 TP3T) |
In other words, those with fatty liver should consume "green bananas."and ripe bananas should be used with caution.
■The function of "Resistant Starch" contained in green bananas
Resistant starch is,Fiber-like components that are not absorbed in the small intestine but are fermented in the large intestineThe following actions have been observed in
- Improved intestinal environment(growth of beneficial bacteria, production of short-chain fatty acids)
- Increased insulin sensitivity
- Reduces fat accumulation in the liver
- Suppression of postprandial blood glucose
In particular, green bananas containRS2-type resistant starchHa,Liver fat reduction effecthas been reported.
authority：Ni Y, Zhuge F, Nagata N, et al. “Effects of resistant starch supplementation on liver fat and metabolic markers in patients with NAFLD: a randomized controlled trial.” Clinical Nutrition. 2023;42(5):987-995.
→ In this Randomized controlled trial (RCT), patients with NAFLD were treated with RS2 for 12 weeks,Significant improvement in liver fat mass, insulin resistance, and inflammatory markersI did.
■ "Bananas make you fat" is a misconception? Points to be conveyed to people with fatty liver
Bananas have a relatively high GI (glycemic index) and are high in fructose,Eating large quantities of ripe bananas risks aggravating fatty liver。
However, the following ingestion is rather expected to improve
[5 rules for eating bananas for people with fatty liver】
- Choose unripe green bananas (green bananas sold frozen if possible)
- Consume up to 1 bottle per day, morning to midday
- If possible, take with other fiber (broccoli, beans, etc.)
- Cooking method is not baking, but taking it as it is without heating (RS decreases with heating)
- Ripe bananas (with black spots) sparingly
■ Green banana vs. supplemental RS: which is better?
The RS available from green bananas is naturally derived,Fewer side effects and increased diversity of intestinal floraAdvantages.
On the other hand, there are "resistant starch supplements" that are powdered RS,More reliable intake managementis. However:
- The supplements areDiarrhea and bloatingThe basic rule is to start with a small amount.
- Be careful in selection, as there are differences in effectiveness depending on the quality and origin of the ingredients.
Green bananas as a food product are also advantageous in that they are easy to "make a habit" of consuming.
■What other foods are good for the liver besides bananas?
For fatty liver improvement,Low GI, high fiber, good proteinFoods that contain are recommended.
- Vegetables such as broccoli, asparagus, and edamame
- Protein sources such as bluefish, eggs, and chicken meat
- Intestinal activity through fermented foods (natto, kimchi, yogurt)
These areSynergistic effect expected when taken in combination with green bananasThe following is a summary of the results of the project.
■ Summary: The relationship between fatty liver and bananas is determined by "ripeness.
There is a persistent misconception that fatty liver = fruit NG,Green bananas are rather beneficial for improving fatty liverIt is a food that is
- Green bananas areRich in resistant starch, effective for intestinal activity and liver fat reduction
- Be careful with overripe bananas as they spike blood sugar and put a strain on the liver.
- Fruits that are "safe to eat even if you have a fatty liver" if you pay attention to how, when, and in what combination you eat them.
At Ikejiri-Ohashi Sera Clinic,In addition to echocardiography and liver function blood draws, dietary guidance and lifestyle support, and, if necessary, drug therapy at your own expense.We can also help you with If you suffer from fatty liver, why not start with an accurate diagnosis?
References】
- Ni Y, Zhuge F, Nagata N, et al. Effects of resistant starch supplementation on liver fat and metabolic markers in patients with NAFLD: a randomized controlled trial. Clin Nutr. 2023;42(5):987-995.
- Maziarz MP, Preisendanz S, Juma S, Imrhan V, Prasad C. Resistant starch lowers postprandial glucose and leptin in overweight adults consuming a moderate -fat diet: a randomized-controlled trial. Nutrition Journal. 2017;16(1):14.
- Goff HD, Repin N, Fabek H, El Khoury D, Gidley MJ. Dietary fibre for glycaemia control and diabetes management. Current Opinion in Clinical Nutrition and Metabolic Care. 2018;21(6):471-478.
List of 🔗 related articles and internal links
- What is fatty liver, and what is the new definition of MASLD and MASH thoroughly explained
The "→" is the same as the "→" in theFatty Liver General": Basic knowledge of fatty liver and new criteria for diagnosis (MASLD/MASH) - Dietary recommendations for fatty liver｜Protein and vegetable-based diet
The "→" is the same as the "→" in theFatty liver Diet": Locavore and Protein-Centric Lifestyle Improvements - What you can do now to reduce fatty liver｜5 practical habits
The "→" is the same as the "→" in theHow to reduce fatty liver": Every day changes the liver. - Exercise for fatty liver｜Correct combination of muscle training and aerobic exercise
The "→" is the same as the "→" in theFatty liver Exercise": Liver activity starting with one minute of squatting. - Misconceptions and Truths about Non-Alcoholic Fatty Liver｜What is the difference between MASLD and MASLD?
The "→" is the same as the "→" in theFatty liver Non-alcoholic": Differences between old NAFLD and current MASLD - The Latest Drug Therapy in Free Clinical Practice｜From GLP-1 to Tilzepatide
The "→" is the same as the "→" in theFatty Liver Drug Therapy": Uninsured in Japan, but a promising treatment - Fatty Liver and Supplements｜Evidence for Proper Use
The "→" is the same as the "→" in theFatty Liver Supplement": Points and cautions for auxiliary use
TOPpage