- Eating too much added sugar, even from foods like granola bars and yogurt, can hurt your liver over time.
- Sweetened drinks raise the risk for liver cancer and other chronic liver diseases.
- Choosing unsweetened drinks and eating more fiber can help protect and support your liver health.
Your liver—your body’s largest internal organ—works around the clock to detoxify the body, support metabolism and store essential vitamins. But emerging evidence suggests liver disease is becoming increasingly common, and it could affect a significant portion of the population in the coming decade. So, what’s driving this rise? One surprising culprit may be right in your fridge and pantry: foods high in added sugar.
While sweets can be part of a healthy eating pattern in moderation, added sugar may lurk in unexpected places, like your favorite granola bar, cup of yogurt or cereal box. When these hidden added sugars stack up throughout the day, they can put extra strain on the liver—even when you’re trying to make healthy choices. Below, dietitians explain why high-added-sugar foods may be harming your liver, along with simple swaps and practical tips to protect your liver health.
Why High-Added-Sugar Foods May Be Harming Your Liver
Research shows that eating too much added sugar doesn’t just increase the risk of liver disease, but may also make the disease progress faster.
Vandana Sheth, RDN, CDCES, FAND, explains: “Foods that are high in added sugar, especially those containing fructose, are mainly processed by the liver. When added sugar intake consistently exceeds what the liver is able to handle, the excess sugar is converted to fat and stored in the liver cells, increasing the risk for liver disease.”
Consuming excess added sugar can also activate pathways in the liver to promote fat production and raise insulin levels, encouraging the body to store fat rather than burn it. Over time, chronically high insulin levels can increase the risk of obesity, type 2 diabetes and heart disease, and may even reduce life expectancy.
Too much added sugar—especially fructose—may also alter gut bacteria, causing systemic (whole-body) inflammation as well as chronic liver inflammation.
The problem? Added sugars are found in many foods you may be storing in your fridge and pantry. “Foods and beverages including candy, sauces, salad dressings, baked goods and sugar-sweetened beverages can be hidden sources of added sugars, including fructose, which is metabolized by the liver,” says Renee Korczak, Ph.D., RDN, CSSD, LD.
High-sugar drinks are especially concerning as they contain high amounts of rapidly absorbed sugar. “Research suggests that those who consume more sugar-sweetened beverages have a higher risk for liver-related issues, including liver cancer and chronic liver disease,” adds Amy Davis, RDN.
Swaps for High-Sugar Foods
The good news? Even if you have a sweet tooth, research shows that cutting down on added sugar in the diet can positively support your liver. Check foods you already have in your fridge and pantry and see if you can swap them for options lower in sugar or containing no added sugar. You might be surprised to see sugar in foods like breads, cereals, condiments, granola bars and yogurts. Dietitians recommend the following healthier swaps for high-added sugar foods.
High-Sugar Drink Swaps
“There are so many soda alternatives these days, and a few of my favorites are sparkling flavored water, low-sugar prebiotic sodas or unsweetened iced herbal teas with a squeeze of lemon,” says Davis.
Love a cocktail or mocktail? Use 100% fruit juice and seltzer water in place of other mixers or syrups. Add fresh herbs like mint or basil for extra flavor. Sprinkle cinnamon or add a drop of vanilla extract into your next cup of coffee in place of sugar.
Baked Goods Swaps
Instead of store-bought or bakery treats, make homemade baked goods so you can use less sugar and incorporate naturally sweet ingredients like unsweetened applesauce, prunes, dates or mashed bananas, says Sheth.
Davis’ favorite sugar swap is dates. “Simply blending dates with warm water creates a ‘date caramel’ that can be used in baked goods, in smoothies, oatmeal and more,” she says.
Candy Swap
“Noshing on dried fruits can be similar to candy,” says Sheth. She suggests pairing them with nuts for better blood-sugar balance. Or rely on fresh fruit that offers naturally occurring sugar along with fiber, vitamins and antioxidants, says Korczak.
Other Tips for Supporting Liver Health
Cutting back on added sugar is a great step, but that’s not the only way to support your liver health. Dietitians recommend these other tips to help keep your liver healthy:
- Up Your Fiber: Increase your intake of fiber by adding more fruits, veggies, whole grains, beans, lentils, nuts and seeds into your diet. Adding fiber helps regulate fat and sugar metabolism in the liver, says Davis.
- Choose Omega-3 Fats: “Consuming more omega-3 fats can also help reduce inflammation and support healthy liver function compared to diets high in saturated or trans fats,” says Davis. Salmon, sardines, chia seeds, flaxseed, hemp seeds and walnuts are rich sources.
- Get Moving: Regular physical activity like walking positively impacts liver fat and improves the ability of the body to handle fat and sugar, says Sheth.
- Eat Broccoli: “Broccoli contains multiple bioactive compounds, including vitamin C, flavonoids and glucosinolates, which are supportive of good liver health,” says Korczak.
Our Expert Take
We don’t often think about our liver until something alarming pops up—but this hardworking organ deserves TLC, as it’s responsible for detoxifying, assisting with metabolism, storing vitamins and much more. Emerging research suggests regularly consuming foods high in added sugar may increase inflammation, raising the risk of liver disease and potentially speeding its progression. Dietitians recommend simple swaps to help cut down on your intake of simple sugars by choosing no-sugar added drinks, making your own baked goods using naturally sweet ingredients and choosing fresh or dried fruit over candy. Additionally, dietitians recommend increasing your fiber intake, choosing omega-3-rich foods, eating broccoli and doing regular exercise as other ways to support liver health.
