Reviewed by Dietitian Jessica Ball, MS, RD
Getty Images. EatingWell Design.
Key points
-
Eating too much added sugar, even from foods like granola bars and yogurt, can damage your liver over time.
-
Sweetened drinks increase the risk of liver cancer and other chronic liver diseases.
-
Choosing unsweetened beverages and eating more fiber can help protect and support liver health.
Your liver – your body’s largest internal organ – works around the clock to detoxify your body, support your metabolism and store essential vitamins. But emerging evidence suggests that liver disease is becoming more common and could affect a significant proportion of the population within the next decade. So what’s driving this growth? A surprising culprit may be right in your fridge and pantry: foods high in added sugar.
While sweets can be part of a healthy eating pattern in moderation, added sugar can be lurking in unexpected places, like your favorite granola bar, yogurt cup, or cereal box. When these hidden added sugars pile up throughout the day, they can put extra strain on your liver, even when you’re trying to make healthy choices. Below, dietitians explain why high-sugar foods can harm your liver, along with simple swaps and practical tips to protect your liver health.
Why foods high in sugar can harm your liver
Research shows that eating too much added sugar not only increases the risk of liver disease, but can also make the disease progress faster.
Vandana Sheth, RDN, CDCES, FAND, explains, “Foods high in added sugar, especially those containing fructose, are primarily processed by the liver. When added sugar intake consistently exceeds what the liver can handle, the excess sugar is converted to fat and stored in liver cells, increasing the risk of liver disease.”
Eating too much added sugar can also activate pathways in the liver to promote fat production and increase insulin levels, encouraging the body to store fat instead of burning it. Over time, chronically high insulin levels can increase the risk of obesity, type 2 diabetes and heart disease, and can even reduce life expectancy.
Too much added sugar – particularly fructose – can also alter gut bacteria, causing systemic (whole body) inflammation as well as chronic liver inflammation.
Problem? Added sugars are found in many foods you keep in your fridge and pantry. “Foods and beverages, including candy, sauces, salad dressings, baked goods, and sugar-sweetened beverages can be hidden sources of added sugars, including fructose, which is metabolized by the liver,” says Renee Korczak, Ph.D., RDN, CSSD, LD.
Sugary drinks are of particular concern because they contain large amounts of rapidly absorbed sugar. “Research suggests that those who consume more sugar-sweetened beverages have a higher risk of liver problems, including liver cancer and chronic liver disease,” adds Amy Davis, RDN.
Exchanges for high-sugar foods
The good news? Even if you have a sweet tooth, research shows that reducing added sugar in your diet can positively support your liver. Check the foods you already have in your fridge and pantry and see if you can swap them out for low-sugar or no-added-sugar options. You might be surprised to see sugar in foods like breads, cereals, condiments, granola bars, and yogurts. Dietitians recommend the following healthier swaps for high-sugar foods.
Sugary drink swaps
“There are so many alternatives to soda these days, and some of my favorites are flavored sparkling water, low-sugar prebiotic juices, or unsweetened iced herbal teas with a squeeze of lemon,” says Davis.
Do you like a cocktail or a mocktail? Use 100% fruit juice and snow water instead of other mixers or syrups. Add fresh herbs like mint or basil for extra flavor. Sprinkle cinnamon or add a drop of vanilla extract to your next cup of coffee instead of sugar.
Pastry exchange
Instead of store-bought or bakery treats, make homemade baked goods so you can use less sugar and incorporate naturally sweet ingredients like unsweetened applesauce, prunes, dates, or mashed bananas, says Sheth.
Davis’ favorite sugar swap is dates. “Simply mixing dates with warm water creates a ‘date caramel’ that can be used in baked goods, smoothies, oatmeal and more,” she says.
Candy exchange
“The finish of dried fruit can be candy-like,” says Sheth. She suggests pairing them with nuts for better blood sugar balance. Or rely on fresh fruit that provides natural sugar along with fiber, vitamins, and antioxidants, Korczak says.
Other tips for supporting liver health
Cutting back on added sugar is a great step, but it’s not the only way to support your liver health. Dietitians recommend these other tips to keep your liver healthy:
-
Increase your fiber: Increase your fiber intake by adding more fruits, vegetables, whole grains, beans, lentils, nuts and seeds to your diet. Adding fiber helps regulate fat and sugar metabolism in the liver, Davis says.
-
Choose Omega-3 Fats: “Eating more omega-3 fats may also help reduce inflammation and support healthy liver function, compared to diets high in saturated or trans fats,” says Davis. Salmon, sardines, chia seeds, flax seeds, hemp seeds and walnuts are rich sources.
-
Move: Regular physical activity, such as walking, has a positive impact on liver fat and improves the body’s ability to manage fat and sugar, says Sheth.
-
Eat Broccoli: “Broccoli contains multiple bioactive compounds, including vitamin C, flavonoids, and glucosinolates, that support liver health,” says Korczak.
Our expert
We don’t often think about our liver until something alarming happens, but this hard-working organ deserves some TLC because it’s responsible for detoxification, assisting metabolism, storing vitamins, and more. Emerging research suggests that regular consumption of foods high in added sugar may increase inflammation, increase the risk of liver disease, and accelerate its progression. Dietitians recommend simple swaps to reduce your intake of simple sugars, choosing drinks without added sugar, making your own baked goods using naturally sweet ingredients, and choosing fresh or dried fruit instead of candy. Additionally, dietitians recommend increasing your fiber intake, choosing foods rich in omega-3s, eating broccoli, and getting regular exercise as other ways to support liver health.
Read the original article on EatingWell