Eating pork after being diagnosed with a fatty liver initially seems out of the question. Pork is, after all, everything we shouldn’t eat: red meat, high in saturated fat, although tasty.
For pork lovers out there, the reality is not that bad. So if you’re wondering whether or not you can eat pork with NAFLD, the short answer is actually: yes, you can eat pork, but only if you’re picky about the cut, portion, and preparation. Let’s break it down!
Why Pork Can Be a Problem for Your Fatty Liver
Here’s the shocking truth: pork, especially the processed and fatty kind, isn’t doing your liver any favors. It’s high in saturated fats, which contribute to the fat buildup in your liver.
But the most shocking part is a set of studies I found. They suggest that pork consumption may be more strongly connected to alcoholic cirrhosis than alcohol itself! (Read the article here, based on this study and this one).
But wait! Before you throw your pork chops in the trash, let me give you some hope. Not all pork is created equal. Some cuts – like tenderloin – are lean and packed with nutrients. If you’re smart about it, you can enjoy pork occasionally without harming your liver.
Also read: What Painkiller Can You Take with Fatty Liver Disease?
What Type of Pork Can You Eat with a Fatty Liver?
Bacon lovers, brace yourselves: I’ve got bad news! High-fat cuts like bacon, ribs, and pork belly are off the menu. These are essentially saturated fat bombs that your liver does not need.
Instead, switch to pork tenderloin (also known as pork fillet). This lean cut has about 4% fat and only a small fraction of that is the bad, saturated kind. In fact, it’s so lean that it’s comparable to chicken breast.
Plus, it’s a solid source of protein, vitamin B6, potassium, and iron and has zero carbs (or sugars) – which is again a great thing!
Pro Tips for Eating Pork Tenderloin:
- Stick to small portions (100 grams per meal). Such a portion has around a quarter of the daily recommended amount of cholesterol, so you can easily overdo it if you eat too much.
- Cook it smart: grill, roast, or boil it – no frying, no added fats.
- Pair it with loads of veggies: but not just potatoes (although you can have a few since potatoes can be OK for fatty liver).
I’ve been eating pork tenderloin occasionally after being diagnosed with NAFLD and I still managed to reverse it. I followed my rules above and all went well. But there are better meats out there.
For example, if you need some protein, go for chicken instead or fish, including fatty fish like salmon. After all, fatty liver disease is serious and you should treat it accordingly.
But if you must have pork, limit it to once a week – or even better, once every couple of weeks.
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How to cook your pork if you have NAFLD?
Even the leanest pork (or any type of food) won’t do you any good if it’s swimming in butter or oil. The way you cook matters just as much as the cut itself. Here are your three options when it comes to keeping pork liver friendly:
- Boil it: I know, it’s not the tastiest meat, but it works if you’re making a stew or soup.
- Grill it: Toss it on the grill, season it with some herbs, and call it a day. Do NOT add extra fats/sugary dressings.
- Roast it: Use a rack to let any extra fat drip off for even better results.
And here’s a bonus tip: trim off any visible fat before cooking. Every little bit helps in keeping those fat numbers low and yourself motivated to lose weight.
FAQs About Pork and Fatty Liver
Q: Can I eat processed pork like bacon, sausages or ham?
A: It’s best to avoid processed pork entirely. These foods are often high in sodium, unhealthy fats, and additives, which can worsen your condition.
Q: Is pork healthier than beef for fatty liver?
A: Not necessarily. Both meats can be high in saturated fat and cholesterol, depending on the cut. Lean cuts of pork tenderloin may be slightly better than fatty beef cuts like ribeye – or even cheese – but chicken and fish are still the preferred options.
Q: What about pork substitutes?
A: If you miss the flavor of pork and pork tenderloin is not your thing, try plant-based alternatives like seitan or tofu marinated with similar spices. Just make sure to read the list of ingredients to make sure they’re healthy (many vegan/vegetarian options are not, unfortunately, because of the plethora of additives).
Final words
Having a fatty liver doesn’t mean you have to swear off pork forever, but it does mean making smarter choices. And that is sticking to eating pork tenderloin only, cooking it in a healthy way and only having small portions in moderation.
Combine it with plenty of vegetables or replace it with even leaner meats or even legumes (peas, beans, lentils, chickpeas, and so on).
If you’re having trouble finding varied things to eat, make sure to check out my previous article sharing some NAFLD-friendly recipes.
I was diagnosed with a fatty liver back in 2014 and managed to reverse it by mid-2015. Since then, I’ve been studying it, continuously updating my knowledge with the latest scientific findings and practical approaches to give others the help they need to reverse their condition.
My approach to managing fatty liver is holistic, balancing scientifically-backed information with real-life, practical advice based on personal, direct experience.
I am also the admin of the Fatty Liver Support Group on Facebook and the Fatty Liver Subreddit.
Thank you so much! This is so very useful.
Is there any replacement for butter and what about almond butter
Almond butter is a good replacement – although high in fat (around 60%), most of it is unsaturated fat, unlike butter.
For spreading over a slice of bread, for example, I usually replace butter with a thin layer of low-fat yogurt with no added sugar.