Fatty liver: why roti is better than rice, and warning signs to watch
Doctors explain why roti is a better choice than rice for people with fatty liver, and the early warning signs to watch for.
Fatty liver is becoming increasingly common, with one in every three or four people at risk of developing it, and the rate is even higher among Indians. The main causes are lack of exercise, excess sugar in the diet, and issues linked to metabolism.
The problem is that fatty liver is not easy to detect early. Fat accumulates gradually in the liver, and there are usually no symptoms in the initial stages, so it should not be ignored. This raises the question of what to eat and what to avoid if you have fatty liver.
For people with fatty liver, eating roti is considered beneficial. Roti made from wheat, jowar and ragi is high in fibre, and fibre-rich food is considered good for those with fatty liver. This makes roti, or chapati, a better option for people with the condition.
On the other hand, eating too much rice should be avoided, as rice is low in fibre. Sugar and refined flour (maida) should also be cut down significantly, as they increase the risk of fatty liver worsening.
Early symptoms of fatty liver should not be ignored either. Persistent fatigue, breathlessness without any obvious reason, reduced strength when there is excess pressure on the liver, and increased swelling can all be signs of early-stage fatty liver or metabolic disturbance.
Mild pain or an unusual heaviness below the ribs on the right side, a feeling of excessive fullness after eating, and gas can also indicate fat accumulation in the liver. As fat builds up in the liver, other problems such as abdominal heaviness, indigestion and changes in bowel habits may also be felt.
Those at higher risk include people with low physical activity, higher body weight, and those with insulin resistance, type 2 diabetes, PCOS or high triglycerides. Excess sugar, processed food, constant stress and a sedentary lifestyle cause fat to accumulate in the liver gradually, often without any early symptoms. Even a small amount of alcohol can increase fat in the liver. Pastries, fried food, soda and packaged juices are major contributors to inflammation in the liver.
Eating late disrupts metabolism, leads to fat accumulation in the liver, and increases the risk of fatty liver. Constant stress and sitting for long periods through the day raise triglyceride levels, disrupt metabolism, and make fatty liver more severe.
