Sugar Is Damaging Your Liver And This Is What You Can Do About It

Foods High in Sugar

Foods containing simple carbs are the most important to watch out for if you want to limit your sugar consumption since simple carbs, unlike complex carbs, consist primarily of sugar and starch. Many foods high in refined sugar are more obvious to spot, like sweets, desserts, pastries, cereals, soft drinks, energy drinks, and syrups. However, there are also foods that do not necessarily taste sweet and yet, contain tones of hidden sugars, such as pizza, soy milk, salad dressings, sauces, ketchup, and fruit smoothies.

How Can Sugar Damage Your Liver?

Eating too much sugar puts additional pressure on the liver so that it needs to work even harder to metabolize sugar. The excessive amount of sugar (usually found in simple carbs) turns into fat and gets stored in the fat tissues. The accumulation of fat in its turn can lead to non-alcocolic fatty liver disease (NAFLD) which can then escalate to a more serious form of the disease called non-alcoholic steatohepatitis (NASH). This condition is associated with scarring of the liver and liver inflammation and can slowly cut off essential blood flow to the liver.

How To Cut Refined Sugar Out Of Your Diet?

Studies recommend a maximum of 150 calories or nine teaspoons of added sugar per day for men and 100 calories or six teaspoons for women. If you are not sure about the sugar content of a meal or food product, ask a restaurant manager and check food labels when grocery shopping. Food labels can often trick you because they substitute “sugar” with other words. When reading a food label, check for the following: brown rice syrup, dried cane syrup, fructose corn syrup, honey, invert sugar, maple syrup, molasses, sucrose (and other words ending in -ose). You might feel surprised by how many foods that are advertised as being “healthy” actually contain a lot of refined sugar. Opt for foods with no refined sugar and that have a low sugar content in general (even too much natural sugar is unhealthy).

Not sure how much sugar is too much?

Learn about how much sugar is too much when it comes to supporting your liver health and learn about how to lead a low sugar liver-healthy diet in our article.

How much sugar is too much? >

What Is a Liver-Healthy Diet?

Eating a healthy diet is the best way to support liver health, since the food we eat has a huge impact on liver health. Regularly eating food with low nutritional quality severely damages the liver, while a healthy diet plays a huge role in liver disease treatment supporting the liver´s regeneration ability and in some cases even preventing further liver damage.

Generally, a liver-healthy diet is low in sugar, salt, gluten, starch, fat, and dairy and contains an adequate amount of vitamins & minerals, lean proteins, complex carbs, and fiber.

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Would you like to know whether you are leading a liver-healthy lifestyle? Take the Liver Health Score to find out! The liver health experts at Amsety have developed the Liver Health Score to help you identify the habits that are keeping you from meeting your liver-health goals.

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