Is Venison Good for Fatty Liver Disease? A Closer Look

Fatty liver disease is a growing health concern affecting millions of people worldwide. This condition, characterized by excessive fat accumulation in the liver can lead to inflammation liver damage, and even liver failure if left untreated.

For those living with fatty liver disease diet plays a major role in managing symptoms and progression. While certain foods like red meat are known to be problematic many people wonder whether venison may be a healthier red meat option.

In this article, we’ll take a closer look at the nutritional profile of venison, its potential effects on fatty liver disease, and how to enjoy it as part of a liver-healthy diet.

What is Fatty Liver Disease?

Before diving into whether venison is good for fatty liver, it helps to understand what exactly this condition is

Fatty liver disease, also known as hepatic steatosis, occurs when too much fat builds up in the liver’s cells. This extra fat causes the liver to swell and become inflamed.

There are two main types:

• Non-alcoholic fatty liver disease (NAFLD): This type develops in people who drink little to no alcohol. It’s usually associated with obesity, insulin resistance, and high blood sugar or triglyceride levels.

• Alcoholic liver disease (ALD): This type develops from heavy alcohol use over many years. Both types can progress to cause permanent scarring and damage to the liver.

Some potential causes and risk factors for fatty liver disease include:

• Obesity
• Metabolic syndrome
• Type 2 diabetes
• Dyslipidemia (high triglycerides and low HDL cholesterol)
• Poor diet – high in processed carbs and sugars
• Sedentary lifestyle
• Certain medications
• Genetics

Managing fatty liver focuses heavily on lifestyle changes like losing weight, eating well, exercising, and limiting alcohol. But while diet obviously plays a big role, it can be confusing to know which foods help versus hurt your liver.

Nutritional Profile of Venison

To understand if venison is good for fatty liver, let’s first look at its nutritional makeup.

Venison refers to deer meat. It’s considered a lean red meat, although its exact nutrition can vary based on the deer’s diet and how it was raised.

Here is the nutrient profile of a 3.5 ounce (100 gram) serving of raw, wild venison:

• Calories: 158
• Fat: 3.7 g
• Saturated fat: 1.5 g
• Protein: 25.7 g
• Cholesterol: 89 mg
• Sodium: 51 mg
• Iron: 2.6 mg (14% DV)
• Zinc: 2.9 mg (26% DV)
• Selenium: 24.4 mcg (44% DV)
• Vitamin B12: 1.4 mcg (58% DV)

Compared to beef, venison is lower in total fat, saturated fat, and calories. It has slightly more protein per gram. Venison also provides more iron, zinc, selenium, and B12 than beef.

However, venison is moderately high in cholesterol, containing 82 mg per 100 grams. It has more cholesterol than beef or chicken breast (which each have around 70 mg per 100 grams).

So in terms of its macros, venison has some advantages over traditional red meats for a fatty liver diet. But its cholesterol content is something to keep in mind.

Is Venison Good for Fatty Liver Disease?

Given its nutritional makeup, is venison actually a smart choice if you have fatty liver disease?

There are a few key factors to consider:

Leaner than other red meats

Venison’s lower total fat and saturated fat content may benefit a fatty liver diet. Consuming lots of saturated fat is linked to greater fat accumulation in the liver.

Choosing leaner proteins like venison over higher-fat red meats can help reduce liver fat and inflammation.

Provides protein without excess fat

The liver requires sufficient protein for cellular repair and enzyme production but minimal fat.

Venison supplies over 25 grams of protein per 3.5 ounce serving. For those cutting back on fatty red meats, venison allows you to meet your protein needs without the excess saturated fat.

Rich in B vitamins

Venison provides B vitamins like niacin, B12, and vitamin B6. Many people with fatty liver disease are deficient in these essential B vitamins.

B vitamin deficiency can increase oxidative stress in the liver. Venison’s B vitamin content helps restore adequate levels to support liver health.

Contains zinc and selenium

As a rich source of zinc and selenium, venison benefits the liver in a couple key ways.

First, zinc deficiency is common in those with chronic liver disease. Zinc is vital for immune health, enzyme activity, and vitamin A transport. Venison provides ample zinc to prevent deficiency.

Second, selenium is a potent antioxidant that protects the liver from oxidative damage. Venison’s high selenium content boosts antioxidant activity in the liver.

Potential concerns

While it offers some benefits, venison does have a couple drawbacks for those with fatty liver disease:

• Cholesterol content: Venison is moderately high in cholesterol compared to other meats. High cholesterol intake can drive further liver fat accumulation. Those with fatty liver disease often already have dyslipidemia. Consuming high-cholesterol foods may worsen blood lipid profiles.

• Heme iron content: The iron in venison is predominantly heme iron. Although iron is important for health, excess heme iron can cause oxidative damage in the liver and raise disease progression. People with fatty liver disease tend to have elevated iron stores already.

Tips for Enjoying Venison with Fatty Liver Disease

If you want to eat venison as part of a fatty liver diet, here are some tips to enjoy it while minimizing potential risks:

• Eat in moderation: Limit portion sizes to 2-3 ounces of venison at a time, a few times per week at most. Avoid eating it daily.

• Choose lean cuts: Opt for leaner venison cuts like sirloin tip and round roast. Avoid fatty cuts like ribeye or leg.

• Cook it leanly: Stick to healthful cooking methods like baking, grilling, or broiling. Avoid adding extra butter, oil, or fatty sauces.

• Watch the sides: Pair venison with non-starchy vegetables instead of fatty sides. Enjoy it in salads, lettuce wraps, or vegetable-based dishes.

• Take a supplement: If concerned about iron overload, take a specific iron-chelating supplement like lactoferrin or IP6 with meals containing venison.

• Get regular bloodwork: Monitor your cholesterol, triglycerides, and iron levels with regular lab testing to ensure venison is not negatively impacting them.

The Bottom Line

Venison can be a healthier choice compared to traditional high-fat red meats for those with fatty liver disease. Its lean, high-protein nutritional profile offers benefits related to fat, vitamin, mineral, and antioxidant intake for liver health.

However, it is moderately high in cholesterol and heme iron. Eating it in moderation as part of an overall balanced fatty liver diet is likely fine. But those with advanced liver disease should exercise caution regarding venison’s cholesterol and iron content.

Overall, venison can be a nice occasional addition to the diet for supplying protein and important nutrients while limiting saturated fat. Pair it with plenty of vegetables, nuts, seeds, whole grains, and plant proteins as well as heart-healthy fats from oily fish. Aim to get regular lab work done to ensure it is not negatively impacting cholesterol or iron levels.