Can Quitting Sugar Benefit Liver Health? Doctor Answers

The liver is one of the most vital organs in the body, responsible for detoxifying harmful substances, producing bile for digestion, storing nutrients, and regulating metabolism. It also plays a key role in glucose metabolism, converting excess glucose into glycogen for storage and releasing it back into the bloodstream when needed. Given its numerous functions, maintaining liver health is essential for overall well-being. However, several factors can negatively affect your liver. Excessive sugar consumption, particularly in the form of added sugars, can have detrimental effects on liver health.

The liver metabolizes fructose differently from glucose. "Excess sugar, especially fructose, is preferentially processed by the liver and promotes fat production inside liver cells. This is how fatty liver develops," explains liver specialist Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford Universities.

When consumed in large amounts, fructose can lead to:

1. Fat accumulation: High fructose intake can result in the accumulation of fat in liver cells (fatty liver disease), leading to non-alcoholic fatty liver disease (NAFLD). This condition can progress to more severe liver damage, including inflammation and fibrosis.

2. Insulin resistance: Excessive sugar can contribute to insulin resistance, making it harder for the body to control blood sugar levels. Insulin resistance is a significant factor in the development of fatty liver disease.

3. Inflammation: High sugar intake may promote inflammation in the liver, leading to conditions such as non-alcoholic steatohepatitis (NASH), which can be a precursor to cirrhosis or liver failure.

How quitting sugar, specifically added sugar, might help:

Dr. Sethi notes that most people believe sugar affects weight. However, it can have a strong influence on your liver. He further mentions the benefits of quitting added sugar for just 14 days, particularly for your liver. Here are the following changes you might notice:

Initial benefits:

• Less fructose reaches the liver
• Hepatic fat production decreases
• Insulin signaling starts to normalize
• This often happens before weight loss.

Days 3-7 (Early liver effects)

Within the first week, many patients show:

• Reduced hepatic sugar load
• Lower inflammatory signaling
• Improved insulin sensitivity

Blood work may not change yet, but liver metabolism already is.

Days 8-14 (What improves next)

By week two, Dr. Sethi mentions the following changes:

• Lower triglycerides
• Improved fasting glucose
• Less abdominal bloating
• Reduced visceral fat signaling

The liver begins exporting less fat.

Benefits of quitting sugar for liver health

1. Reduced fat accumulation: Quitting added sugars can lead to a decrease in fat buildup in the liver. This can help prevent or reverse fatty liver disease.

2. Improved insulin sensitivity: Reducing sugar intake can enhance insulin sensitivity, which helps regulate blood sugar levels and decreases the risk of fatty liver disease.

3. Decreased inflammation: Lower sugar consumption can help reduce liver inflammation, promoting healthier liver function and reducing the risks of liver disease development.

4. Better nutrient utilisation: By eliminating added sugars, the liver can focus on processing and storing the nutrients our bodies truly need without the burden of excessive sugars.

Sugar sources you should avoid

Dr. Sethi shares the following list of foods and drinks that are secretly loaded with added sugar:

• Drinks and juices
• Flavoured yogurt
• Cereals and bars
• Sauces and dressings
• Baked goods
• Sweetened alcohol

Tips to eliminate added sugar from diet:

1. Get in the habit of reading food labels to identify hidden sugars. Look for ingredients like sucrose, glucose, fructose, high-fructose corn syrup, and others.

2. Focus on incorporating more whole, unprocessed foods into your diet, such as fruits, vegetables, whole grains, and lean proteins.

3. If quitting sugar abruptly seems daunting, gradually reduce your sugar intake. Start by eliminating sugary drinks and replacing progressively sweets with healthier alternatives.

4. Opt for healthy snacks like nuts, seeds, yogurt, or fruits instead of sugary snacks. This will not only satisfy your cravings but also provide essential nutrients.

5. If you enjoy sweets, consider natural alternatives like fruit or unsweetened baking options to satisfy your sweet tooth without added sugar.

Your liver is essential for various bodily functions. By being conscious of sugar intake and adopting healthier lifestyle habits, you can significantly enhance liver health and overall well-being.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.