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The Surprising Impact of Fruit and Fructose on Healing Fatty Liver, Prediabetes and insulin resistance

Updated: Feb 27





When i was diagnosed with NAFLD and pre diabetes. I was just told to lose weight and eat healthy..... yep Doc...I've been trying but it's not working.... so there I was left drifting in the wind forced to find my own answers and then my research journey began with all the fear and frustration and no clear path. I found a way to heal and reclain my health and live into a healthier future I'll share more of this later in the blog.


Starting the journey to heal Non-Alcoholic Fatty Liver Disease (NAFLD) and prediabetes, we often turn to what we've been taught as the cornerstone of a healthy diet: fruits and vegetables. Fruits, in particular, are celebrated for their vitamins, minerals, and antioxidants. However, when it comes to healing conditions like NAFLD and prediabetes, it's crucial to take a closer look at fruit consumption, specifically regarding its fructose content. In this blog post, we'll explore the nuanced role of fruit and fructose in your healing journey, aiming to provide a balanced perspective that supports sustainable and healthy weight loss.



Understanding Fructose and Its Effects

Fructose is a type of simple sugar found naturally in fruits. While it's a natural component of a seemingly healthy food group, the way our bodies process fructose, especially in large amounts, can have unintended consequences for individuals with NAFLD and prediabetes.

Unlike glucose, another type of simple sugar, fructose is primarily metabolized in the liver. In moderate amounts, this isn't a problem. However, when we consume high amounts of fructose, especially from processed foods or excessive fruit consumption, it can overwhelm the liver. This can lead to an increase in fat production and storage within the liver, exacerbating NAFLD. Moreover, excessive fructose intake has been linked to insulin resistance, a key component of prediabetes, where our cells become less responsive to insulin, leading to elevated blood sugar levels.


The Impact on Healing NAFLD and Prediabetes

For individuals working to heal NAFLD and reverse prediabetes, managing fructose intake is critical. While the ketogenic approach initially limits carbohydrates significantly, including those from fruits, this strategy is not about eliminating fruits forever. Instead, it's about understanding which fruits and in what quantities can support your healing journey.

High-fructose fruits, such as mangoes, grapes, and cherries, can hinder the progress of reversing NAFLD and prediabetes when consumed in large quantities. On the other hand, fruits lower in fructose and carbohydrates, such as berries and avocados, can be included in your diet in moderation, even in the initial stages of a ketogenic diet, thanks to their lower impact on blood sugar and liver metabolism.


Transitioning to a Low-Carb Diet

As you progress in your healing journey and achieve significant milestones, transitioning from a ketogenic to a low-carb diet allows for greater flexibility in fruit consumption. This transition should be gradual and mindful, ensuring that the reintroduction of higher-carb fruits does not negatively impact your liver health or blood sugar levels.


A Balanced Approach

The goal is not to fear fruit but to understand and respect its effects on your body, especially in the context of NAFLD and prediabetes. Incorporating a variety of nutrient-dense, lower-fructose fruits can enrich your diet with vital nutrients while supporting your liver's healing and maintaining healthy blood sugar levels.


Moving Forward

Healing NAFLD and reversing prediabetes is a journey of balance, understanding, and making informed choices that best support your body. By adopting a mindful approach to fruit and fructose consumption within a ketogenic and, eventually, low-carb dietary framework, you can support your body's healing process and achieve sustainable weight loss.

Remember, while this blog post provides general advice, it's essential to consult with a healthcare professional or a specialized coach to tailor dietary choices to your specific health needs and goals. Together, you can develop a plan that respects your body's unique responses and supports your journey towards health and wellness.


Your Experience Matters in healing NAFLD & Prediabetes

Are you navigating the challenges of Non-Alcoholic Fatty Liver Disease (NAFLD) or Prediabetes? What are your fears, desires, and goals?

 I'm dedicated to understanding the unique experiences of women battling these conditions I’m doing some really important research to learn more about your challenges.

Let's connect, share, and pave the way for breakthroughs together.

Contact me here. Grab a cofffee or tea. Lets have a chat https://calendly.com/rewrite-your-health-story/zoom-meeting


Further Reading

For those interested in diving deeper into the science behind fructose, liver health, and prediabetes,

I recommend exploring the following resources:

- [The role of fructose in the pathogenesis of NAFLD and the metabolic syndrome](https://www.nature.com/articles/nrgastro.2010.41)

- [Fructose consumption and the risk of developing hypertension, obesity, and diabetes](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2673878/)

- [Dietary fructose and gastrointestinal hormones: potential for weight gain](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3033541/)

These links provide access to research that sheds light on the complex relationship between fructose consumption and metabolic health. They serve as a foundation for understanding why moderation and mindful consumption of fructose are essential in healing NAFLD and reversing prediabetes.


So how did I heal? Back in 2017 I discovered keto quite by accident, and stumbled my way through making many mistakes and was told i was out f my mind eliminating carbohydrates from my diet... well, safe to say with a healed liver and balanced blood sugars and 35Kg /70 poundsin weight loss later... all with in 8 months...

I wasn't so crazy after all

! If you'd like some help without the the same mistakes I'd like to hear from you .


In conclusion, while fruits are an essential part of a healthy diet, their consumption requires careful consideration for individuals with NAFLD and prediabetes. By focusing on low-fructose options and maintaining a balanced and informed approach, you can support your body's healing process and move towards a healthier, more vibrant life.


Let's stay connected find me at the just good food blueprint on facebook and insta and say hi!




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