Alcohol is bad for your liver, that is a well-established fact that no alcohol drinker is unaware of. However, certain other food products are much worse for your liver and yet remain in the dark when considering liver health.
Maintaining liver health is crucial for various bodily processes. As per Johns Hopkins Medicine, the liver helps turn fats into energy, carry hormones, drugs and fatty acids throughout your body, fight infections, remove toxic substances, and maintain a healthy level of blood sugar.
So, here is a list of foods that pose a significant threat to your liver’s health and how they can be worse than alcohol.
Added Sugar
Excessive intake of added sugars, commonly found in sweets, pastries, and sugary beverages, can lead to non-alcoholic fatty liver disease (NAFLD), according to a study published in the British Journal of Nutrition. The liver metabolises sugar, and when overloaded, it converts the excess into fat, contributing to liver damage.
Saturated Fats
According to the Journal of Clinical Nutrition, foods high in saturated fats, such as red meat and full-fat dairy products, can raise cholesterol levels and lead to fatty liver disease. The accumulation of fat in the liver can progress to inflammation and more severe conditions like liver cirrhosis.
Soft Drinks
Soft drinks often contain high levels of added sugars and phosphoric acid. Consuming these beverages regularly has been linked to an increased risk of NAFLD, insulin resistance, and inflammation, all of which are harmful to liver health.
As per a study published in JAMA Network, the ‘rate of chronic liver disease mortality was 19.8 per 1,00,000 person-years in women who consumed 1 or more soft drinks per day compared with 7.2 per 1,00,000 person-years in women who consumed 3 or fewer regular soft drinks per month.
High Fructose Corn Syrup
High fructose corn syrup, commonly found in processed foods and sugary beverages, is metabolised by the liver and as shared by the National Institutes of Health, can contribute to the development of fatty liver disease. Its excessive consumption has been associated with liver inflammation and insulin resistance.
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Refined Grains
The Madras Diabetes Research Foundation, a World Health Organisation Collaborating Centre for Non-Communicable Diseases, shared that foods made from refined grains, such as white bread and white rice, can spike blood sugar levels, leading to an increased risk of insulin resistance. This metabolic dysfunction can contribute to liver damage over time.
High-Calorie Fast Food
Fast food often contains high levels of unhealthy fats, sodium, and calories. Regular consumption can lead to obesity and the accumulation of fat in the liver, which eventually manifests in various liver disorders.
Trans Fats
Trans fats, commonly found in partially hydrogenated oils, are notorious for raising bad cholesterol levels. According to a study published in the Journal of Nutrition, of all high-fat diets, a trans diet makes the biggest contribution to the development of liver steatosis, the beginning stages of NAFLD. These fats can lead to liver inflammation and contribute to the progression of liver diseases.
Soda
Regular soda consumption, high in added sugars and other artificial ingredients, can lead to an increased risk of NAFLD, according to a study published in the World Journal of Gastroenterology. The combination of sugar and other additives can overwhelm the liver's ability to process these substances, resulting in long-term damage.
Also Read: Diet Soda May Not Be As Healthy Of An Alternative As You Believed: Study Links It To Liver Disease
While alcohol is well-known for its impact on liver health, it's essential to recognise that certain foods can be just as harmful or even worse. By being mindful of our dietary choices and opting for a balanced, liver-friendly diet, we can take proactive steps to safeguard our liver and overall health.