Did you know that around 1.8% of U.S. adults have liver disease, causing around 57,000 deaths each year?1 And that, on a global scale, liver disease causes about 2 million deaths per year, which is 4% of all deaths?2

As you can see, liver health is a major issue and on a massive scale; however, many consumers automatically think of certain contributors when considering liver health, such as excessive alcohol consumption and certain medications. While these factors (among others) certainly play a big role in liver health, there is another that lies in the shadows, a tie quietly present that many consumers aren’t aware of: the impact of sugar consumption.

A True Human Body Heavyweight

Did you know that the liver is the largest organ in the human body, about the size of a football? In addition to its size, the liver has a massive influence on human health based on the sheer number of functions it performs – over 500 – that include the following:3

  • Removal of waste products (especially toxic substances, such as alcohol or medication)
  • Immune response control (specialized cells in the liver find and destroy viruses and harmful organisms)
  • Glucose maintenance (delivers glucose to the blood when needed and removes it from the blood when there’s too much)
  • Production of essential important substances (such as bile, which turn fats into energy, and albumin, a blood protein that helps carry hormones, drugs and fatty acids throughout the body)
  • Breakdown of bilirubin (a substance found in bile that can cause jaundice if there is too much in the blood)

If liver health issues go untreated, damage to the liver can lead to hepatitis, fibrosis and cirrhosis (scarring of the liver), which can then lead to liver failure, a life-threatening condition.4

Usual Suspects… and a Lesser-Known Factor

As previously mentioned, factors such as alcohol and a variety of medications can negatively impact the liver, but factors also include hepatitis B and C, non-alcoholic fatty liver disease (or NAFLD, which has been found to be linked to obesity and diabetes), autoimmune diseases, genetic disorders – even tattoos and piercings.

But among these, there is another factor that can be a prime source of negative impact on the liver: sugar. In fact, recent studies have shown that the increase in U.S. sugar consumption over 30 years has resulted in a dangerous trend in increased weight gain and obesity, insulin resistance and type 2 diabetes, metabolic anomalies that represent about 90% of liver cancers.5

It’s interesting to note how oxidative stress, inflammation and an increase in sugar intake can lead to serious liver damage. Oxidative stress happens when there is a distinct imbalance between free radicals and antioxidants within the human body, resulting in inflammation, which can be brought about/exacerbated by sugar consumption, to ultimately negatively affect the liver. Unchecked, serious and irreversible harm can result.

Clearly, cutting out candy, soda, baked goods, ice cream, sweetened drinks and similar items is crucial to safeguarding the health of the liver.

What to Buy at the Grocery Store

Cutting out sweet treats doesn’t mean succumbing to a diet that is bland and flavorless. There are quite a few liver-friendly foods and ingredients that are delicious by themselves and/or as part of larger dishes, and can make adjusting a person’s diet much less painless:6

  • Berries: rich with antioxidants, berries are a top choice in promoting a healthy liver, and include blueberries, raspberries and cranberries
  • Grapes: it’s been found that grape skin and seeds can alleviate symptoms of severe liver problems in rats, which includes liver enlargement, inflammation and fat buildups
  • Olive oil: research has found olive oil, as part of the Mediterranean diet, may help reduce oxidative stress and improve liver function
  • Grapefruit: grapefruit contains naringin and naringenin that decrease inflammation and protects liver cells
  • Plant foods: whole grains, carrots, broccoli, lettuce, nuts and legumes are just a few plant foods that promote a healthy liver
  • Fatty fish: fatty fish is rich in omega-3 fatty acids, which help reduce inflammation, and prevent excess fats buildup and maintain enzyme levels

Please note that in addition to sugar, be sure to avoid foods that are high in sodium and full of bad fats, which can be found in many of the ultra-processed foods found in the middle aisles of the grocery store.

Happy shopping, knowing that your liver is in good hands – your own!

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References

  1. Liver Disease. Cleveland Clinic website. https://my.clevelandclinic.org/health/diseases/17179-liver-disease October 4, 2023.
  2. Liver Disease. Cleveland Clinic website. https://my.clevelandclinic.org/health/diseases/17179-liver-disease October 4, 2023.
  3. Liver Health. John Hopkins Medicine website. https://www.hopkinsmedicine.org/health/conditions-and-diseases/liver-health#
  4. Liver disease. Mayo Clinic website. https://www.mayoclinic.org/diseases-conditions/liver-problems/symptoms-causes/syc-20374502
  5. Can too much sugar cause liver cancer? Roswell Park Comprehensive Cancer Center website. https://www.roswellpark.org/cancertalk/202310/can-too-much-sugar-cause-liver-cancer# October 5, 2024.
  6. What foods protect the liver? MedicalNewsToday website. https://www.medicalnewstoday.com/articles/323915 January 24, 2024.