A lot of people cannot function without sugar. 'A guilty pleasure,' as most people call it. But while it's safe to consume moderate amounts of naturally occurring sugar from carbohydrate sources like fruits and vegetables, grains, and dairy, excess consumption of added sugar can be detrimental to health.
It is important to note that diabetes isn't the only health problem associated with excessive sugar intake. In fact, studies suggest it can also increase the risk of chronic health conditions like higher blood pressure, inflammation, weight gain, and fatty liver disease.
In this article, we discuss how too much sugar consumption impacts liver health and what kinds of challenges it can pose over time.
Also Read: Your Legs Can Signal A Fatty Liver Disease: Note THIS Warning Sign
How Too Much Sugar Consumption Impacts Liver Health
Dr Arnab Sarkar, Consultant, Gastroenterology, Fortis Hospital, Anandapur, Kolkata, says, "Our liver is the main centre of metabolism in our body, which is primarily responsible for converting fats, carbohydrates, and proteins into energy."
“Since people already consume sugar, which is naturally present in fruits, vegetables, and other foods, in the form of fructose, additional consumption of sugar can be risky as it may disable the liver’s function to metabolise,” the doctor tells the OnlyMyHealth team, adding, “This happens when the metabolization of sugar in the liver is converted into stored fats. As a result, these unhealthy extra fats cause a fatty liver condition called Non-Alcoholic Fatty Liver Disease (NAFLD).”
Citing recent research published in the Journal of Hepatology, Dr Sarkar says even moderate consumption of added sugar is inclined to affect the liver as these are high in calories with no nutritional value.
Researchers examined how different sugars affect the liver's fat production and found that drinks with fructose or sucrose significantly increased the liver's fat production compared to drinks with glucose or no sugar.
Interestingly, this effect happened even though everyone consumed the same amount of calories overall. This suggests that fructose and sucrose, found primarily in high-fructose corn syrup and table sugar, specifically affect the liver's metabolism, potentially leading to long-term health problems.
Take a look at some of the common side effects and symptoms of high sugar intake on the liver:
- Liver inflammation
- Obesity or excessive weight
- Insulin resistance and diabetes
- Cardiovascular Diseases (CVDs)
- Gut problems
Also Read: Symptoms Of Liver Issues That Show Up On The Feet
Tips To Manage Sugar Intake
To reduce the risk of liver problems associated with high sugar intake, Dr Sarkar lists a few strategies to curb consumption. These include:
- Following a strict diet plan and not consuming more than 10% of the daily calories.
- Being a conscious consumer and reading out the quantity of sugar contained in a food product.
- Comparing the products and substituting them with healthier options, such as honey and jaggery.
- Eating a diet rich in proteins and fibre helps prevent cravings for sugar by keeping a person fuller.
- Avoiding sugary drinks, such as soft drinks, artificial juices, etc.
- Intake of food that is naturally free from added sugar is recommended.
- Treating oneself to sugary food once a month.
Other lifestyle changes to reduce the risk of liver problems include:
- Incorporating more vitamins and minerals in the diet
- Avoiding excessive weight gain or obesity by exercising regularly and doing other physical activities
- Drinking plenty of water
- Moderate consumption of alcohol
- Sleeping adequately to neutralise hormones
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert if you are dealing with any health issues to get the necessary treatment.]