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Moderate consumption of added sugars can double fat production in the liver
Moderate Consumption of Added Sugars Can Double Fat Production in the Liver
By Chelsea Dolan, ActiveBeat
May 28, 2021
It is normal to have some fat in the liver, but too much can put you at risk of developing serious health complications. Researchers are learning more about how even small amounts of sugar can lead to increased fat production in the liver. Here is a summary of what a study has discovered and what its findings could mean for your health.
How Sugar Can Increase Fat Production:
Over the years, one thing that has been questioned is whether fructose drives metabolic syndrome or non-alcoholic fatty liver disease. Researchers at the University of Zurich published a study in the Journal of Hepatology in an effort to find some answers. They investigated how consuming sugar-sweetened beverages every day affects metabolic health.
They discovered that beverages sweetened with fructose and sucrose (but not glucose) increase the liver's ability to produce lipids. WebMD says that lipids are simply another word for fats. This change can have negative effects on a person’s health in the future.
Research Method:
This study recruited 94 healthy male volunteers. Medical News Today reports that they were between 18 and 30 years old. Participants were selected below a certain weight to avoid recruiting individuals who had already developed higher liver fat content.
One group of men was instructed to consume sugar-sweetened beverages of various types in moderate amounts every day. The other group, known as the control group, abstained from sugar-sweetened beverages.
The Results:
The study was carried out over a period of seven weeks and "Overall, the participants did not consume more calories than before the study, as the sugary drink increased satiety, thereby reducing calorie intake from other sources," explains News Medical. However, the researchers found that fructose had a negative impact.
In fact, the body’s fat production in the liver was twice as high in the fructose group compared to the glucose or control groups. This finding persisted more than 12 hours after the last meal or sugar intake. This research tells us that even modest consumption of added sugar can negatively affect your liver health.
Possible Complications:
So, why is it important to know how sugar (even in moderate amounts) affects the liver? It’s important because eating too much sugar makes your liver produce more fat. When there is increased fat production in the liver, you are at risk of developing certain diseases, including fatty liver disease. Healthline states that non-alcoholic fatty liver disease affects up to 30 percent of people in the U.S. and Europe.
In addition to fatty liver, other health problems that have been linked to high sugar consumption include:
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Type 2 Diabetes
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Obesity
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Cardiovascular Disease
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Cancer
Unhealthy Habits for the Liver:
The American Heart Association recommends that men consume no more than 36 grams of added sugar per day and women no more than 25 grams. However, it’s important to note that consuming too much added sugar isn’t the only bad habit for your liver.
Some other common things that can damage your liver include:
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Consuming alcohol
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Consuming trans fats
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Eating too much salt
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Taking painkillers and other drugs
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Taking certain supplements and vitamins
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Not drinking enough water
Healthy Habits for the Liver:
The good news is that diseases like fatty liver can be prevented. You can implement healthy habits into your routine that can benefit your liver and overall health. Start by limiting added sugars and maintaining a balanced diet. Also, make sure to consume alcohol responsibly, as excessive consumption can lead to alcohol-related liver disease.
According to the Liver Foundation, exercising regularly can help your body burn triglycerides as fuel and reduce liver fat. Talk to your doctor before taking new medications or supplements and seek advice on other ways to take care of your liver.
The Importance of a Healthy Liver:
Ultimately, it’s beneficial to prioritize liver health through your diet and daily lifestyle. Your liver is responsible for more than 500 functions that help your body perform the way it’s supposed to every second of the day. Some of these functions include:
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Cleansing your blood
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Regulating your body’s fuel supply
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Providing resistance to infections
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Hormonal balance regulation
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Regulating cholesterol levels
Things like daily exercise and a healthy diet will not only help your liver but also improve your overall well-being.
