The liver is the body's most important energy processor and detoxification organ. However, a diet high in sugar, especially added sugar in soft drinks, candy, and ultra-processed foods, is overloading the liver. Nutritionists warn that this condition can lead to hepatitis, insulin resistance, and fatty liver disease.
Diabetic hepatitis, when the liver is submerged in fat
According to Lauren Panoff, a clinical nutritionist at Michigan Medicine (USA), the liver will convert excess sugar into fat. When this fat accumulates excessively, the immune cells of the liver react and create persistent inflammation.
Karina Tolentino, a medical nutritionist (USA), explains: During prolonged low-level inflammation makes liver function more difficult and is the foundation for insulin resistance, a major risk factor for diabetes and many other metabolic disorders.
As insulin resistance progresses, the pancreas has to secrete more insulin to control blood sugar. Excess insulin causes the liver to store more fat, forming a vicious cycle: fat storage - inflammation - insulin resistance - more fat storage. This is the shortest way to fatty liver due to metabolic disorders (MASLD), a disease that affects about 25% of the world's population.
Fatty liver, the most obvious consequences of eating excess sugar
Unlike subcutaneous fat, fat accumulated in the liver is a dangerous form of visceral fat that hangs around organs and hinders liver function. If left unintervened, MASLD can progress to fatty liver inflammation (MASH), causing cell damage, scar tissue formation and impaired liver function.
The liver has a very good ability to regenerate. When reducing sugar, especially fructose from soft drinks, the liver stops storing fat and begins to use stored fat for energy. Even small changes like giving up soft drinks and eating whole fruits instead of juices can significantly help the liver recover, says expert Panoff.
A diet high in fiber, drinking enough water, maintaining exercise and controlling weight help increase insulin sensitivity, reduce inflammation and eliminate excess fat in the liver.
How to protect the liver from the harmful effects of sugar
Experts recommend:
Reduce added sugar intake to below 25g/day for women and 36g/day for men.
Avoid sugary drinks; prioritize water, herbal tea, unsweetened carbonated water.
Eat whole fruits instead of juice to retain fiber.
Add healthy fats from nuts, olive oil, avocados.
Limit alcohol and ultra-processed foods.
Increase exercise to help the body burn fat and reduce the burden on the liver.
Although sugar is a familiar spice in daily meals and is consumed too much, it silently erodes the liver. Changing from small habits will help protect liver leaves and long-term health.
