Research confirms that white bread consumption is linked to obesity. Even though this isn’t news to type 2 diabetic and fatty liver patients, it’s nice to see scientific confirmation. More obscure perhaps is the link to lighted bedrooms at night and obesity.

Researchers from the University of Navarra say eating just three slices of white bread a day significantly increases your odds of becoming obese, and obesity, especially abdominal obesity, is a risk factor for nonalcoholic fatty liver disease. It’s believed that problem with white bread is lack of fiber, and higher levels of sugar content compared to whole wheat breads. Low fiber content of white bread helps the sugar to be absorbed into your body more quickly, which increases the odds of that sugar being converted into abdominal and liver fats.

This is why fatty liver patients must avoid anything made of white flour.

Why are people with lighted bedrooms more likely to be obese?

Melatonin suppression is a possible reason. Melatonin, of course, helps regulate our sleep-wake cycle. Light at night is known to disrupt our circadian rhythms and suppresses melatonin production in our bodies. And it doesn’t take much light. Light from clocks and computer screens is enough to cause a problem.

But what does melatonin have to do with obesity?

Research also shows that melatonin stimulates the type of fat, called beige fat, that burns calories rather than storing them. And it’s beige fat that helps regulate our body weight control. By producing less melatonin, less beige fat is stimulated, and we increase our risk of becoming obese.

Our recommendation to fatty liver patients is to avoid anything made of white flour, and eliminate night time light pollution in your bedroom. Eat high fiber foods and healthy fats, and get six to eight hours of sleep every night in a dark bedroom. These recommendations help you reduce your risk of abdominal obesity, which is a risk factor for nonalcoholic fatty liver disease.