Eggs are delicious and highly nutritional, being a favorite for many. But can you eat eggs if you have a fatty liver?
Eggs are not part of the foods recommended for fatty liver, but you can eat them in moderation. If you suffer from NAFLD, you should not eat more than 2 eggs per week, cooked in a safe way for fatty liver.
This means that the eggs you consume should always be boiled, poached or scrambled (without any oil) and without added dressings or similar things that might increase the fat or carb content of the eggs.
There are mixed opinions regarding eggs – with some people considering them safe to eat for fatty liver. However, recent studies have found that to be wrong.
We have this study that wanted to see the relation between fatty liver and NAFLD. According to their findings, eggs do increase the risks of developing a fatty liver, even at values of two-three eggs eaten per week.
Actually, those consuming 2-3 eggs per week had 3.71 more chances of developing a fatty liver when compared to those eating 2 or fewer each week.
We can therefore assume that they’re similarly bad for an already fatty liver. This is why you should limit consumption as much as possible and only have a maximum of 2 per week. Ideally not every week.
Why are eggs bad for your fatty liver?
Eggs are extremely nutritious: high in protein and with high amounts of vitamin D and cobalamin, as well as iron which are really important in our diet (and we generally lack most of these).
However, eggs also pack a solid punch in terms of fat content and especially calories. A single large egg will already provide 62% of the allowed daily amount of cholesterol, as well as 7% of the daily fat intake.
We all know that cholesterol in excess is bad for our health and eggs can easily get us to dangerous amounts. Plus, it is synthetized in the liver, forcing it to do extra, unnecessary work.
Not to mention the fact that in most cases, eggs are fried or cooked with oil, which can double the amount of unhealthy fats and cholesterol.
However, putting all things together and looking at both the Pros and the Cons, as well as considering eggs that are cooked in safe way for the liver, we can conclude that they are not really horrible.
Sure, they’re not really a superfood for the liver, but they are not completely horrible either, as long as you have them in moderate amounts: a maximum of 2 per week and ideally not each week.
Are egg whites better than egg yolks or whole eggs?
Egg whites are very popular in the NAFLD communities because they are indeed safe to eat.
Egg whites are low in calories, have no cholesterol and almost no fat. At the same time, they barely have a taste and don’t offer much in terms of vitamins or minerals.
However, they are still high in protein and have a relatively high amount of potassium, so they’re not completely useless.
This means that indeed, you can have more egg whites than whole eggs or just the yolk. People usually make these scrambled with a tiny amount of oil (for some extra taste). Just don’t overdo it – you don’t want to turn them into an unhealthy pile of grease!
How to eat eggs for fatty liver
This is based on my approach on reversing my fatty liver. I did not eliminate eggs from my diet, but I probably had a maximum of 3 eggs per month. Never more than one per meal and usually not more than one per week.
Still better than nothing, trust me.
The difficult part comes from the way you cook them. I did it without any oil and this is how I recommend you to eat them also.
The easiest way to prepare healthy eggs is to boil them. You can also poach them to make them feel a bit like fried eggs, but it’s just a bit too much trouble in my opinion.
I also ate “fried” eggs by cooking them directly on a non-stick pan (I used this non-stick pan for pancakes -affiliate link- as I am not makin pancakes anymore, anyway) and without any added oil.
You can also scramble them, without any added oil in the same pan.
They won’t taste as good as the scrambled eggs we’re used to eat because they won’t have any extra grease (nor bacon to the side) but it is something you do get used with and end up appreciating.
I was never a big fan of simple egg whites, no matter how I prepared them, so I stopped having them. If you like them, you can definitely have a bit more than 2 per week. But also make sure to cook them in a liver friendly way (nothing fried, no sugar added!)
Opinions are generally divided when it comes to the safety of eating whole eggs if you have a fatty liver. Eggs are highly nutritious and have a lot of Pros, but the recent studies shouldn’t be ignored either, on the contrary.
It appears that the more eggs we eat each week, the higher the chances to develop a fatty liver. This would also mean that automatically, if you already have a fatty liver, they won’t help.
But having them with moderation – not more than two each week – is acceptable, I would conclude. I personally haven’t stopped eating eggs completely and still managed to reverse my fatty liver.
I also had them in low quantities – no more than one per day and usually no more than one per week. This is not ideal when it comes to fixing up a quick breakfast, but still better than nothing.
Of course, if you can completely ditch eating eggs, it might be even better. Sure, they are a nice source of protein, potassium and vitamin D – but you can get these from other more liver-friendly sources.