Nonalcoholic steatohepatitis (NASH) is a progressive form of nonalcoholic fatty liver disease (NAFLD). Dietary changes can slow the progression of NASH and prevent lasting liver damage.
There are no approved drug treatments for NASH. Methods of managing the condition include lifestyle and diet changes, including eating a nutritious diet rich in a variety of plant foods.
A NASH-friendly diet will also limit or cut out certain types of foods, such as animal products and processed foods.
Having NASH indicates a person has excess fat and inflammation in their liver that can cause liver scarring, or fibrosis. As scar tissue accumulates in the liver, it may affect its functioning, and without treatment, this scarring can lead to cirrhosis and liver failure. A suitable liver diet for NASH may prevent or reduce further damage in someone with the condition.
Keep reading to learn more about the NASH diet, including foods to eat, foods to avoid, and other lifestyle changes that can benefit people experiencing the condition.
A healthy NASH diet focuses on making changes to the diet by including various nutritious foods.
The program may seem restrictive at first and require significant changes in some people’s daily eating patterns. However, a nutritious NASH diet still allows for a range of foods.
Vegetables are essential for overall health. Regularly eating a wide array of vegetables helps ensure the body gets plenty of nutrients and vitamins. Adults should get around 2–4 cups of vegetables per day, depending on their sex and age.
Some examples of vegetable groups include:
There are many vegetables to include in the diet. It may be most important to find a wide variety and eat enough vegetables each day.
Fruits can be a part of a NASH diet in moderation. Whole fruits can provide many nutrients and vitamins to the body and make for a suitable snack or dessert.
Fruits may include:
Whole grain options may provide an alternative to processed, refined grains that are rich in fiber and nutrients.
Whole grains or alternatives include:
A NASH diet will also include suitable protein sources. Some protein options that may fit into a healthy liver diet include:
A healthy diet will still have room for fats but will focus on replacing saturated and trans fats with more nutritious, unsaturated fats.
Examples of nutritious fat sources include:
Few diets follow many of the tenants of healthy eating. However, with little modification, some eating programs may be easier to adapt than trying to create a new plan.
Some diet types that may follow a similar nutritious eating pattern as a NASH diet include low carbohydrate diets that limit added sugars and refined carbs. In addition, low fat diets that limit trans and saturated fats might also be suitable.
A NASH diet will also focus on making changes to the diet by excluding or limiting some foods, including the below.
High sugar foods may be a significant source of calories with little nutritional value for many people.
Many sugary foods also contain fructose, a fruit sugar that the liver processes during digestion.
The body also breaks down other sugars, such as sucrose or table sugar, into glucose and fructose during digestion, meaning sugar is another source of fructose.
Research from 2021 that fructose in the diet stimulates the body to make more fat and contributes to insulin resistance. It also states that fructose consumption is a possible major dietary risk factor for NAFLD.
Examples of sugary foods to limit or avoid include:
Processed carbohydrates may cause similar increases in sugars in the body after digestion. An appropriate diet for NASH may limit or avoid refined, or processed carbohydrates, such as:
Doctors may also recommend eliminating foods high in saturated fats, trans fats, or hydrogenated oils.
The National Institute of Diabetes and Digestive and Kidney Diseases states that these fats are a source of high calories that increase the chances of obesity. Non-nutritious fats may also increase the risk of conditions such as heart disease. Both of these conditions are risk factors for NAFLD and NASH.
There are several dietary sources of these fats to avoid, and doctors may recommend eliminating or drastically reducing sources, including:
Doctors may also recommend limiting or adding other foods depending on the person’s risk factors. This may include:
A suitable NASH diet is one of several beneficial changes to help protect and reduce damage to the liver. Doctors will also recommend other lifestyle changes for a healthy body, including:
Active exercise that raises the heart rate is beneficial for overall health and may help burn calories and maintain a moderate weight.
Getting about 150 minutes of activity that raises the heart rate each week may be enough for most. This consists of around 30 minutes each day of activities such as:
Maintaining a moderate weight is a key step to treating NAFLD and NASH.
Research from 2018 notes that losing at least 3–5% of a person’s body weight can reduce fat in their liver. Larger increases, from about 7–10% of an individual’s total body weight, may also help reduce inflammation and scarring from NASH.
Controlling other factors is an important part of treating or preventing NASH. This may include:
Anyone with concerns about their metabolic health should consult a doctor. In some cases, NAFLD and NASH will show no symptoms, making regular checkups and screenings an important part of prevention.
Anyone who has NAFLD or NASH should work with their doctor to discuss treatment options. They may refer the person to a dietitian to devise a meal plan or decide which foods they can eliminate from their diet and recommend alternatives.
Dietary changes can prevent lasting liver damage and slow the progression of nonalcoholic steatohepatitis (NASH), a progressive form of nonalcoholic fatty liver disease (NAFLD).
People with NASH tend to have fat accumulation and inflammation in their liver, which can cause damage to the organ, in the form of scarring, or fibrosis.
Eating more fruit, vegetables, and grains are vital dietary changes for people with NASH. Avoiding or limiting sugary foods, fatty foods, and refined carbohydrates are also beneficial in slowing the condition’s progress.
Getting regular exercise and maintaining a moderate weight are also advisable for those with NASH.
Last medically reviewed on January 14, 2022
Some foods and drinks can help protect liver health. Learn more about the foods and drinks that are good for liver health here.
Liver supplements claim to help people maintain a healthy liver. Learn more about whether liver supplements work and how to keep a liver healthy, here.
Echelon Fitness Offers Workouts with ProFootball Alums – PRNewswire
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Jan 19, 2022, 11:32 ET
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CHATTANOOGA, Tenn., Jan. 19, 2022 /PRNewswire/ — Echelon, the connected fitness company revolutionizing the way people move, is offering an exclusive series of live, in-studio connected bike rides with former professional football players.
Now through February 13, 2022, former professional players join Echelon instructors on an interview-style ride and include alums from the Tennessee Titans, Philadelphia Eagles, Green Bay Packers, San Francisco 49ers, Seattle Seahawks, Miami Dolphins, Jacksonville Jaguars, and the Tampa Bay Buccaneers.
The rides take place at 6:30pm EST with the following schedule:
1/3/22 – Martín Gramática (now-On-Demand)
1/10/22 – Dorsey Levens (now-On-Demand)
1/17/22 – Ricky Watter (now-On-Demand)
1/24/22 – Fred Taylor LIVE!
1/31/22 – Reggie Wayne LIVE!
2/7/22 – Jevon "The Freak" Kearse LIVE!
"We are thrilled to continue to bring motivating athletes and content to our members. Our special guests boast 17 championship wins among them," said Kevin Custer, Chief Content Officer, Echelon Fitness. "We know how competitive these guys are, even off the field. We are excited to see how they will use their reputations and competitiveness to pump up members to support their favorite teams and players."
The rides will be live and also available On Demand on the member app. For more information about Echelon Fitness go to https://echelonfit.com/.
Echelon has revolutionized at-home fitness since 2017 with a range of smart exercise equipment and an immersive membership experience. What began as a mission to make healthy living accessible to all has evolved to a thriving, global brand. Echelon empowers everyone to experience the feeling of elation and accomplishment after achieving their fitness goals. Members connect their Echelon smart bikes, rowers, treadmills, or fitness mirrors to the Echelon Fit app for access to live and on-demand workout classes filmed at Echelon studios around the world and led by professional instructors. Through the app, members track performance and progress in real-time, compete on the interactive Leaderboard and explore more than 2,000 off-equipment workouts to keep them motivated and inspired. For more information, visit echelonfit.com.
SOURCE Echelon Fit
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The 13 Best Healthy Snacks in 2022 – Eat This, Not That
We’ve consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.
With a ton of restaurants closed, cooking fatigue still going strong from 2020, and nothing else to do but curl up on the couch and binge-watch yet another TV show, snacks became much more than comfort food during 2021. Snacks were one of the primary ways Americans nourished themselves.
While many of us gravitated towards childhood favorites (think sugary cereals or neon-colored chips) to satisfy our cravings, others were on the lookout for some more health-supporting options. Thankfully, food brands were on the same page—so much so that a whopping 100 new healthy snacks that launched nationwide between January 1, 2020 and June 30, 2021 on grocery store shelves were nominated for the 2022 Eat This, Not That! Food Awards.
In the end, 13 snack products stood out from the rest with their impressive nutrition and great taste. Eat This, Not That! Medical Expert Board member Lauren Manaker, MS, RD, CDN, helped rate the products and choose the winners, then we taste-tested each one. Read on for our honest reviews—and to see where you can buy the winners!
Watch out taste test video and check out how each winner ranked below.
A meal in a bar, this keto offering is billed as “curry without the rice.” It’s made with cauliflower, coconut, nuts, spinach, prebiotic fiber, and a blend of Indian spices.
The expert’s take: “A savory bar allows for awesome flavor without having to worry about added carbs. Made with all-natural ingredients like real cauliflower, spinach, and nuts, these bars are a perfect on-the-go option that isn’t loaded with artificial sweeteners that can sometimes be hard to tolerate,” says Manaker.
Our tasting notes: “The complexity of flavors here is unmatched by any other snack I’ve ever tried, but the earthiness threw me off based on what my brain has been primed to expect when eating a meal bar,” says Senior Editor Olivia Tarantino.
Instead of kettle corn, try kettle sorghum! This ancient grain is a fraction of the size of corn, which delivers tiny pops of crunchy deliciousness in every bag.
The expert’s take: “Sorghum is an ancient grain that is naturally packed with antioxidants. And if you are a popcorn lover but you hate those little kernels that get stuck in your teeth, popped sorghum is your best bet. Plus, the sorghum is a natural source of fiber, making it a snack that also supports gut health,” says Manaker.
Our tasting notes: “I’m not usually a fan of anything ‘caramel’ flavored—and that’s because it’s typically done with fake flavors. You’ll find none of that here. The flavors are pure and crisp, but the super tiny size of each of the kernels makes this snack a little bit harder to eat than a big bag of popcorn,” says Tarantino.
These crackers are a gluten-free, grain-free dupe of that childhood classic square cheese crunch. Rather than being made of wheat and cheese, they use a blend of cassava flour and green banana flour that utilizes otherwise wasted bananas and turns them into flour.
The expert’s take: “Using green banana flour in these crackers gives this snack some natural prebiotic fiber, which can help support a healthy gut microbiome. These gluten-free crackers are made with natural ingredients to offer a simple option to accompany snacktime,” says Manaker.
Our tasting notes: “I didn’t expect much cheese flavor based on the brown color of the cracker, but boy, was I surprised. These thin squares are mighty flavorful and tasty without needing any dairy—the ‘cheezish’ flavor comes from a balanced blend of yeast extract and spices,” says Tarantino.
Chosen Foods thought, “Everyone likes guacamole and salsa, so why don’t we combine them?” And we were subsequently in awe of their genius. This avocado-based salsa combines perfectly-ripe Haas avocados with tomatillo, jalapeño, lime juice, sea salt, garlic, onion, cilantro, and that’s it—absolutely no synthetic preservatives!
The expert’s take: “This salsa is only made with natural ingredients and no preservatives. And since we are all going avocado crazy these days, it is nice to see real avocados as the first ingredient listed on the food label,” says Manaker.
Our tasting notes: “If you like green salsa but are always slightly disappointed that you can’t get more of it on your chip because it’s just a little too thin, then you need to try this version. The avocado provides integrity (and healthy fats) to this tomatillo salsa, making it perfectly dippable,” says Tarantino.
Just before you thought cauliflower couldn’t turn into another type of snack food, REAL FOOD FROM THE GROUND UP said, “Hold my drink.” Cauliflower pairs with gluten-free cassava flour as the base for these low-fat, veggie-packed potato chips.
The expert’s take: “Some cauliflower-based snacks totally miss the boat when it comes to flavor. But REAL FOOD FROM THE GROUND UP Sour Cream and Onion Cauliflower Potato Chips nail it in both the taste and the nutrition department. Made with real cauliflower and a veggie blend that contains spinach, broccoli, carrot, tomato, beet, and shiitake mushrooms, noshing on these crispy snacks is a great swap for potato chip lovers (and who isn’t a potato chip lover?). Not only that, this Sour Cream & Onion flavor is dairy-free, so the snack is entirely plant-based and vegan,” says Manaker.
Our tasting notes: “Wow, can you say, ‘healthy Pringle?’ The sour cream and onion flavor is spot-on for what I was expecting, but the cassava and cauliflower give this chip a much more delicate texture compared to potato-based Pringles, which is extremely refreshing,” says Tarantino.
You’ve never had energy bites quite like this before. Malua’s bites are made with a blend of prebiotic green banana powder and superfoods to nourish your microbiome: a community of trillions of bacteria that exists in your gut and supports many aspects of your health, from your immunity to your mood.
The expert’s take: “This snack is made with nourishing ingredients like peanut butter and cocoa. And while many protein snacks double as a sugar bomb, these only contain 3 grams of sugar per ball. Using date syrup helps make these snacks a good choice, as this sweetener is considered to be a lower glycemic option vs. table sugar, potentially helping prevent blood sugar spikes. With no preservatives and nothing artificial, these snacks are a good-for-you option that packs a punch in the nutrition department,” says Manaker.
Our tasting notes: “Nothing super-crazy is happening texturally here. The bites have the texture of a chewy fig bar, and they are perfectly portioned,” says Tarantino.
There’s no gelatin, glucose syrup, or artificial ingredients here. These organic gummies contain only two ingredients—mango and vitamin—for a simply sweet whole-food-based snack.
The expert’s take: “These snacks are made with natural mango that is naturally sweet—eliminating the need to add any sugar to this snack. The individual snack size bags make them easy to enjoy on the go and even pack in a child’s lunch box. And since they are made with only two ingredients, nobody has to question what they are putting into their body,” says Manaker.
Our tasting notes: “If you’re a mango fan, you’re going to love this snack because it tastes of pure mango. Unlike dried mango strips that are a bit hard and fibrous, Solely’s bites are tender with a light chew that will help slow you down so you don’t down the entire pouch in one handful (which is very possible based on how tasty they are!),” says Tarantino.
Gone are the days of deep-fried potatoes. Say hello to the best innovation in crunchy snacking: Bada Bean Bada Boom. These crunchy bean snacks are made from whole broad beans that are baked and then dusted with a crispy layer of flavor-packed seasoning.
The expert’s take: “Everything but the bagel seasoning goes well on just about everything—including fava beans! Having a snack that is packed with plant-based protein, natural fiber, and antioxidants is important when trying to tackle hunger. And with the satisfying taste of everything but the bagel seasoning included in this snack, noshing on them can make snack time both enjoyable and nourishing,” says Manaker.
Our tasting notes: “To me, nothing is as satisfying as a crunchy snack, and these broad beans certainly fit the bill. While they’re not a perfect dupe of your favorite bagel, notes of garlic and onion do come through for an umami-rich bite. The bag may be small and the calories low, but your stomach will be full and happy once you’ve polished it off (thanks to it being a great source of protein and fiber),” says Tarantino.
This is going to be your new favorite flaming hot cheese snack! These cheese crisps are made of 100% baked cheddar cheese and simply seasoned with a blend of spices reminiscent of everyone’s go-to bar food: buffalo wings.
The expert’s take: “Hot and spicy usually also means fried when it comes to snacks. But Whisps’ Hot & Spicy cheese crisps, baked with 100% cheddar and spices, have 9 grams of protein and only 2 grams of carbs per serving, making these a craveable yet healthy snack,” says Manaker.
Our tasting notes: “Whisps are a cheese snack that knows how to balance crispy and buttery. These cheddar cheese crisps don’t break into a million pieces upon first bite—there’s a solid amount of integrity that makes it easy to eat each crisp in two bites (but you probably won’t have to be concerned with that after finishing your first one). This high-protein, low-carb snack is tangy, yet packs a little less heat than I expected. Alas, it makes polishing off the entire bag much more enjoyable than eating through it with your mouth feeling like it’s on fire,” says Tarantino.
Biltong is like jerky—but better. Specifically, biltong is a process for preserving meat by air drying that uses no sugar, MSG, gluten, nitrates, or preservatives.
The expert’s take: “Meat snacks can make for a great choice for people who are focused on eating protein-rich snacks without a ton of carbs. But unfortunately, many options can be loaded with nitrates and nitrites—ingredients that have been linked to some unsavory health outcomes. This biltong uses vinegar as a preservative instead of what we commonly see used in jerkys and other meat snacks, making this option a safer choice when supporting your overall health,” says Manaker.
Our tasting notes: “The meat is thinly sliced, making it mouth-meltingly tender but also somewhat crispy (in a good way). The peppered bag should be a go-to for anyone looking for a solid protein snack, but it might be lacking for those in search of a flavor bomb,” says Tarantino.
CORE Bars need to be refrigerated because they’re made with real food (not preservatives). This bar contains prebiotics and probiotics for an all-in-one gut health solution that supports healthy digestion and a satisfied stomach, thanks to 6 grams of protein and 7 grams of fiber per bar.
The expert’s take: “Enjoying these bars makes it simple to support gut health, thanks to the prebiotics and probiotics they contain. And thanks to the addition of ingredients like roasted peanuts and chia seeds, these bars also contain a boost of healthy fats that our bodies need to function properly. These bars are a great solution for busy people who tend to skip probiotic-rich foods like yogurts, kefir, and other fermented foods,” says Manaker.
Our tasting notes: “If your favorite candy as a kid was an Almond Joy, man do I have the snack for you. This is like a grown-up version of the classic coconut candy that isn’t cloyingly sweet. Unlike other meal replacement bars that either fall apart after one bite or take forever to chew because they’re mostly dried fruit, CORE Bars strike the perfect balance of bite-worthy texture and incredible flavor,” says Tarantino.
These aren’t your average chocolate-covered nuts. Somehow, Skinny Dipped has figured out a way to delicately coat these cashews with a thin, velvety layer of rich chocolate that tastes like the finest truffle you’ve ever had.
The expert’s take: “I love how these snacks contain plant-based protein to help promote satiety. And these Skinny Dipped snacks have just enough chocolate to satisfy cravings without going overboard. Dark chocolate is a natural source of antioxidants and contains important minerals like magnesium and copper. So, enjoying these sweet treats also gives your body some important nutrition,” says Manaker.
Our tasting notes: “These cashews have a chocolatey taste that rivals any high-end chocolate you’ve been gifted for Valentine’s Day. They’re perfectly crunchy, slightly salty, and sweet enough to satisfy any sugar cravings,” says Tarantino.
Toodaloo brought trail mix into the 21st century. This nut and seed blend is made with healing, adaptogenic herbs and real superfoods like roasted chickpeas, nuts, and seeds.
The expert’s take: “Some nut mixes can be packed with ingredients like sugar and unhealthy oils, but this mix contains no added sugars and is loaded with natural flavors like lemon peel and chiles. Plus, the adaptogenic ingredients are an added bonus to help people keep their ‘chill’—and who doesn’t need that these days?” says Manaker.
Our tasting notes: “Goodbye my sweet, sweet BBQ potato chips! This trail mix boasts the same addictive flavors of my favorite bag of chips but with an incredible textural complexity thanks to a blend of five different nuts, seeds, and legumes. I literally eat these by the handful,” says Tarantino.
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