The Effects of Keto/Low Carb on Your Liver

In the years I have been on Keto, I have fended off many comments by others about the dangers of low carb and keto.  I am a science nerd, so I never embark on any new diet without serious research on my part.  The fact of the matter is that the Keto diet has been around longer than many people know.  It was developed to help diabetics and people with epilepsy and removes some of the negative effects of both conditions. 

The biggest comment I get from others is, "Do you know the damage you are doing to your liver?"  Well, yes I know exactly what is happening to my liver and it isn't any damage.  Keto/low carb diets benefit your liver in numerous ways. Eating the typical American diet, filled with fast food and commercially produced items is killing not only our livers, but our pancreases, our brains, and our kidneys. My understanding of anatomy and physiology is that we cease to exist without working kidneys, livers, pancreases, and brains.

The liver is an essential organ that plays a critical role in the body's metabolism, detoxification, and nutrient storage. However, certain dietary habits can cause damage to the liver, leading to serious health issues. Low-carb and keto diets have gained popularity in recent years, and proponents claim that they offer various benefits, including improving liver health. In this blog post, we'll explore the effects of low-carb and keto diets on the liver and examine their potential benefits.

What is a Low-Carb or Keto Diet?

A low-carb diet is a dietary approach that restricts carbohydrate intake, usually to around 50-150 grams per day, while increasing protein and fat consumption. The goal of a low-carb diet is to shift the body's metabolism from burning glucose for energy to burning fat. On the other hand, a keto diet is a more restrictive form of a low-carb diet that involves consuming very low amounts of carbohydrates, usually less than 50 grams per day, and increasing fat consumption to about 70-80% of total calories. The goal of a keto diet is to induce a state of ketosis, where the body uses ketones produced from fat as its primary source of energy instead of glucose.

The Link between Diet and Liver Health

The liver plays a crucial role in metabolism, and what we eat has a significant impact on its health. Eating a high-carbohydrate, high-fat diet can lead to the accumulation of fat in the liver, a condition called non-alcoholic fatty liver disease (NAFLD). NAFLD is a common liver disorder that affects around 25% of the global population and can progress to more severe liver conditions, such as non-alcoholic steatohepatitis (NASH) and cirrhosis.

Low-Carb and Keto Diets and Liver Health

Low-carb and keto diets have been shown to improve various markers of liver health. Here are some of the potential benefits:  

Reduced Fat Accumulation in the Liver

Low-carb and keto diets have been shown to reduce fat accumulation in the liver, which can improve liver function and reduce the risk of NAFLD. A 2019 study published in the Journal of Hepatology found that a very low-carbohydrate ketogenic diet was effective in reducing liver fat content in overweight and obese individuals with NAFLD Improved Insulin Sensitivity.

Reduced Insulin Resistance

Insulin resistance is a common feature of NAFLD and is associated with an increased risk of liver damage. Low-carb and keto diets have been shown to improve insulin sensitivity, which can reduce the risk of NAFLD and other metabolic disorders. A 2020 study published in the journal Nutrients found that a keto diet was effective in improving insulin sensitivity and reducing liver fat content in individuals with obesity and type 2 diabetes.

Reduced Inflammation

Inflammation plays a crucial role in the development of liver disease, and low-carb and keto diets have been shown to reduce inflammatory markers in the body. A 2019 study published in the Journal of Lipid Research found that a keto diet reduced inflammation and improved liver function in mice with NAFLD.

Increased Antioxidant Activity

Antioxidants play a crucial role in protecting the liver from oxidative stress, which can lead to liver damage. Low-carb and keto diets have been shown to increase antioxidant activity in the body, which can improve liver health. A 2018 study published in the journal Nutrition and Metabolism found that a low-carb diet increased antioxidant activity in overweight and obese individuals with NAFLD.


Low-carb and keto diets have gained popularity in recent years, and their potential benefits on liver health have been studied extensively. These diets have been shown to reduce fat accumulation in the liver, improve insulin sensitivity, reduce inflammation, and increase antioxidant activity. These benefits may help reduce the risk of liver damage and improve liver function in individuals with NAFLD and other metabolic disorders.

However, it's important to note that low-carb and keto diets may not be suitable for everyone, especially those with certain medical conditions. Before starting any new dietary approach, it's important to consult with a healthcare professional to ensure it's safe and appropriate for your individual needs.



Additionally, it's crucial to follow a balanced and varied diet that provides all the essential nutrients the body needs to function optimally. Restricting certain food groups may lead to nutrient deficiencies and other health issues, so it's important to ensure that any dietary approach is sustainable and meets all nutritional requirements.

In summary, while low-carb and keto diets may offer benefits for liver health, they should be approached with caution and should be personalized to individual needs and goals. A balanced and varied diet that meets all nutritional requirements should always be the foundation of any dietary approach.