5 best cooking oils to avoid fatty liver disease

Poor diet, sedentary lifestyle, and metabolic issues like obesity and insulin resistance often result in fatty liver disease called non-alcoholic fatty liver disease (NAFLD) and are growing concerns in the present time. It is said that what we put inside the body plays a key role in defining how fit we are. And in this, cooking oil, which is the base of cooking any dish, plays a crucial role. It is said that cooking oils are concentrated sources of fat, and the quality and type of fat they contain can significantly influence liver fat accumulation, inflammation, oxidative stress, and insulin sensitivity. Hence, it is important to use the right cooking oil to avoid fatty liver diseases. A research study by the National Library of Medicine found that canola oil, high in omega-3 fatty acids like EPA, has demonstrated potential in reducing liver fat and improving liver function markers. Similarly, there are other oils too that can help avoid fatty liver diseases when consumed right and in the right proportion. Scroll down to read the details.

Also known as EVOO, it is one of the most recommended and researched oils for people with non-alcoholic fatty liver disease (NAFLD). It offers a combination of healthy fats and antioxidants that directly support liver function and help reduce fat buildup in the liver. It contains about 73% oleic acid, a healthy fat that reduces inflammation, supports insulin sensitivity, and also improves lipid metabolism. It also contains powerful compounds like polyphenols and vitamin E, which help neutralize oxidative stress, a major factor in liver cell damage and disease progression. A 2021 meta-analysis in Clinical Nutrition found that diets rich in EVOO can significantly reduce liver fat and improve ALT and AST liver enzymes.

It is high in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, and it is said that omega-3s are anti-inflammatory and support liver fat reduction. It may also help lower triglycerides and improve HDL (good cholesterol) levels. A study in Lipids in Health and Disease (2016) found that flaxseed oil supplementation reduced liver fat accumulation and improved liver enzyme levels in animals with diet-induced NAFLD. ALA supports brain cell structure and may help with mood balance, memory, and neuroprotection. Also, it keeps skin hydrated, smooth, and supple and May reduce symptoms of eczema, acne, and dryness.

It contains monounsaturated fats and omega-3s and can be a decent choice for people with non-alcoholic fatty liver disease (NAFLD)—especially when used in moderation. It is said that, when consumed in moderation, it can help reduce liver fat, improve insulin sensitivity, and also supports better lipid metabolism. A 2013 study in Diabetes Care states that replacing saturated fats with canola oil can improve liver enzyme levels.

MCT oil (Medium-Chain Triglyceride oil) has gained popularity for its potential benefits in weight loss, metabolism, and brain health, and when its comes to its role in fatty liver disease, it is said that MCT's are less likely to be stored as fat in the liver compared to long-chain fats. MCTs are quickly transported to the liver and used as immediate energy, which may reduce fat accumulation in the liver. As per a 2020 study by Clinical Nutrition, MCT oil helps reduce liver fat content compared to long-chain triglyceride (LCT) oil. MCT oil also enhances satiety, boosts metabolism, and promotes fat burning. However, it is important to consume these oils in moderation.

In recent times, avocado oil has gained attention for its potential to support liver health and even help manage liver-related conditions like fatty liver disease. It is high in oleic acid, a heart- and liver-friendly monounsaturated fat. And these fats help reduce bad cholesterol (LDL) and improve insulin sensitivity, both of which are important for preventing non-alcoholic fatty liver disease (NAFLD). It also contains vitamin E, carotenoids, and plant sterols that act as antioxidants, which help reduce oxidative stress and inflammation in the liver. The Journal of Dietary Supplements and Lipids in Health and Disease states that avocado oil can reduce liver fat accumulation, improve liver enzyme levels, and also protect liver cells from oxidative damage.

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