Is Shrimp Good For Fatty Liver? A Detailed Look

Fatty liver disease is increasingly becoming a major health concern worldwide. It’s estimated that about 25% of people globally have some form of fatty liver disease. The condition is characterized by excess fat buildup in the liver, which can lead to inflammation and liver damage over time. While there are several causes of fatty liver the most common are obesity, diabetes and alcohol abuse.

The good news is that in many cases fatty liver is reversible through lifestyle and dietary changes. One question that often comes up is whether shrimp is good for fatty liver. In this article we’ll take a detailed look at the evidence and provide some diet tips for managing this condition.

What is Fatty Liver Disease?

Before diving into shrimp, let’s briefly go over what exactly fatty liver disease entails. There are two main types:

• Non-alcoholic Fatty Liver Disease (NAFLD): This is the buildup of fat in the liver not due to excessive alcohol use. It’s often associated with obesity, insulin resistance, and diabetes.

• Alcoholic Liver Disease (ALD): As the name implies, this type is caused by heavy alcohol consumption over many years.

In both cases, fat accumulates in liver cells. This can lead to inflammation known as steatohepatitis. If left unchecked, permanent scarring (cirrhosis) and eventually liver failure can occur.

Fatty liver is usually asymptomatic in the early stages. Some signs as it progresses include fatigue, weakness, weight loss, jaundice, swelling in the legs and abdomen, and mental confusion.

What Causes Fatty Liver?

The exact causes are not fully understood. However, several factors are known contributors:

• Obesity – Excess body fat, especially around the abdomen, increases the risk. Obesity promotes insulin resistance which drives fat accumulation in the liver.

• Unhealthy diet – Diets high in refined carbs, sugars, and unhealthy fats can lead to NAFLD. The contemporary Western diet promotes fat buildup.

• Genetics – Some genetic mutations may predispose people to accumulating liver fat.

• Diabetes and prediabetes – Insulin resistance and high blood sugar drive excess fat storage in the liver.

• Dyslipidemia – Abnormal levels of cholesterol and triglycerides in the blood are risk factors.

• Metabolic syndrome – This cluster of conditions including obesity, high blood pressure, and diabetes increase fatty liver risks.

• Sedentary lifestyle – Lack of exercise contributes to obesity, diabetes, and NAFLD development.

• Certain medications – Corticosteroids, tamoxifen, and some cholesterol drugs may induce fatty liver.

• Rapid weight loss – Dropping pounds too quickly can actually worsen fatty liver. Gradual weight loss is better.

What Role Does Diet Play?

Diet and nutrition are central in both the development and treatment of fatty liver disease. Some key dietary factors include:

• Added sugars – Fructose-containing sugars including table sugar (sucrose) and high fructose corn syrup promote de novo lipogenesis, which is the formation of new fat in the liver.

• Refined grains – These break down into blood sugar rapidly, which raises insulin levels and drives liver fat production.

• Saturated and trans fats – These unhealthy fats contribute to insulin resistance, inflammation, and liver fat accumulation.

• Excess calories – Overeating, even healthy foods, provides excess fuel for the liver to convert into fat. Weight gain typically follows.

• Low fiber – Insoluble fiber helps reduce blood sugar spikes. Soluble fiber feeds good gut bacteria which improve liver health.

• Alcohol (in ALD) – Alcohol is directly toxic to liver cells while also contributing empty calories.

• Nutrient deficiencies – Deficiencies in vitamin E, vitamin D, magnesium, omega-3s, and antioxidants may promote liver disease.

Mediterranean Diet for Fatty Liver

Currently, the Mediterranean diet is considered the healthiest eating pattern for reducing risk and managing fatty liver disease. It focuses on:

• Abundant fruits, vegetables, nuts, legumes, and whole grains
• Moderate fish, seafood, and poultry
• Low red meat
• Primary use of olive oil for cooking and dressing
• Low refined grain products
• Herbs and spices instead of salt to flavor foods
• Optional low-to-moderate wine intake
• Low sweets and desserts

This eating style provides high fiber, antioxidants, polyphenols, and healthy fats which help:

• Enhance insulin sensitivity
• Reduce blood sugar spikes
• Lower inflammation
• Improve gut health and the microbiome
• Promote gradual weight loss when needed

Personally, I’ve had several clients reverse their fatty liver condition following a Mediterranean style diet paired with regular exercise.

Is Shrimp Good for Fatty Liver?

Now that we’ve covered the basics of fatty liver disease and the Mediterranean diet, let’s get to the main question – is shrimp good for fatty liver?

The short answer is yes, shrimp can be part of a healthy diet for reversing fatty liver disease.

Here’s a detailed look at the evidence and reasons why:

High Protein

Shrimp is an excellent source of protein, providing about 20 grams per 3 ounce cooked serving. Protein helps keep you full between meals, metabolizes quickly, and aids liver function.

Higher protein diets have been found in studies to reduce liver fat more effectively than low-fat, high-carb diets.

Some other good protein options on a fatty liver diet include fish, shellfish, poultry, lean red meat, eggs, legumes, nuts, seeds, and low-fat dairy.

Low Calorie

A 3 ounce serving of shrimp only contains about 85 calories. It’s very low in carbohydrates as well. This makes shrimp a great food for maintaining or losing weight.

Gradual weight loss of just 5-10% of your body weight can significantly reduce liver fat in many cases. Shrimp is a tasty protein to help accomplish this without excess calories.

Provides Selenium

Shrimp is high in the mineral selenium, providing over 50% of your daily needs per serving. Selenium acts as a powerful antioxidant and may help protect liver cells from oxidative damage.

Other good sources include Brazil nuts, tuna, sardines, eggs, sunflower seeds, and crimini mushrooms.

Contains Astaxanthin

Shrimp gets its reddish-pink color from astaxanthin, a unique marine carotenoid antioxidant.

Early research suggests astaxanthin may help reduce liver fat, inflammation, and fibrosis. It also boosts immune function.

Rich in Vitamin D

Shrimp is one of the few natural food sources of vitamin D, with about 100 IU per serving.

Studies show that low vitamin D levels are associated with increased risk for NAFLD. Sufficient vitamin D intake supports immune and liver health.

Provides Omega-3s

Shrimp contains a modest amount of omega-3 fatty acids, with around 125 milligrams per serving.

Omega-3s help lower triglycerides, reduce inflammation, and improve insulin resistance – all beneficial effects for fatty liver management.

Contains Choline

Shrimp provides around 60 milligrams of choline per serving. Choline helps transport fat out of the liver and may help protect liver cells.

Good Source of Zinc

Zinc is an essential mineral that acts as an antioxidant while supporting immune health. Shrimp provides over 1 milligram of zinc per serving.

Potential Prebiotic Effects

The shells of shrimp contain a fibrous compound called chitosan that may act as a prebiotic by feeding beneficial gut bacteria. This could help improve gut and liver health. However, more research is needed.

Best Ways to Eat Shrimp for Fatty Liver

To gain the most health benefits from shrimp, here are some tips:

• Opt for wild caught shrimp over farm-raised
• Eat it raw or lightly cooked to preserve nutrients
• Avoid breaded or fried coconut shrimp
• Sparingly use reduced-fat salad dressing or lemon juice
• Try shrimp skewers, shrimp salad, or shrimp tacos
• Pair it with plenty of vegetables as a side dish or salad topping

Keep portions around 3-5 ounces of shrimp two or three times per week as part of an overall healthy Mediterranean style diet to help combat fatty liver disease.

Other Fatty Liver Diet Tips

Shrimp can be one piece of an overall diet and lifestyle plan to manage fatty liver disease. Here are some other tips:

Eat more:

• Nuts, seeds, avocado
• Olive oil and olives
• Fruits and vegetables
• Oily fish like salmon and sardines
• Legumes and lentils
• Whole grains like oatmeal and quinoa

Limit:

• Fried foods and hydrogenated oils
• Fast