Soft Drinks: A Silent Killer of the Liver

Beverages such as sodas, fruit juices, milk tea, and lemon tea have become common "companions" in modern life. What they all have in common is their appealing sweetness, making it difficult for consumers to stop drinking them. However, many recent studies have revealed a concerning fact hidden behind the sweet exterior of these drinks: they are silent destroyers of the liver.

Non-Alcoholic Fatty Liver Disease (NAFLD) – The Silent Killer

Aside from alcohol, sugary drinks also silently harm the liver. The habit of consuming large amounts of sweet beverages can lead to non-alcoholic fatty liver disease (NAFLD) – a condition in which excess fat accumulates in the liver cells, impairing liver function. NAFLD is currently the most common chronic liver disease in many countries, surpassing even viral hepatitis and alcoholic liver disease.

The danger is that NAFLD often shows no obvious symptoms, leading many people to be unaware of the risk. In fact, this disease can progress to cirrhosis and liver cancer, with approximately 16% of liver cancer cases originating from NAFLD.

Scientific Evidence: Sugar and Sweeteners Increase Risk

A study published in the journal Nutrients analyzed the connection between sugary drinks and the risk of fatty liver disease. The results showed that, after excluding factors such as obesity, age, gender, and lifestyle, individuals who consumed large amounts of sugar from daily beverages (≥72g/day for men, ≥50g/day for women) had a 60% higher risk of developing NAFLD compared to those who consumed little or no sugary drinks.

Even beverages containing artificial sweeteners such as aspartame and sucralose are not safe. Regular drinkers of such beverages face a 78% higher risk of fatty liver.

The reason for this is that many sugary drinks contain high levels of fructose, a sugar mainly metabolized by the liver. When consumed in excess, the liver begins to produce more fat. If this fat is not efficiently transported out of the liver, it accumulates in liver cells. For artificially sweetened drinks, while the mechanism is not entirely clear, studies suggest that prolonged use disrupts the gut microbiota, increases inflammatory responses, and leads to fat accumulation in the liver.

Connection to Liver Cancer

The risk is not limited to fatty liver disease; sugary drinks also increase the risk of liver cancer. A study from Harvard found that individuals who consumed ≥1 soft drink per day had an 85% higher risk of liver cancer and a 68% higher risk of death from chronic liver disease compared to those who consumed ≤3 soft drinks per month.

Moreover, the World Health Organization (WHO) has classified the artificial sweetener aspartame as a Group 2B carcinogen, meaning it has the potential to cause cancer, but at a low level. Despite this, aspartame is commonly found in milk tea, candies, chewing gum, and other products, making it not entirely harmless.

Why It’s Hard to Quit and How to "Wean" Off Soft Drinks

Quitting sugary drinks and milk tea is not easy, as they activate the brain's "reward" system, releasing dopamine that creates a sense of pleasure. Over time, the brain becomes accustomed to and dependent on this feeling.

To reduce the harm and protect the liver, here are some steps you can take:

• Reduce Gradually: Instead of quitting abruptly, gradually decrease the frequency and quantity of consumption. For example, reduce from 1 drink per day to 5 drinks per week in the first week, then 3 drinks per week the following week.

• Drink Plenty of Water: Adults should drink 1.5-1.7 liters of water per day (equivalent to 7-8 cups). Water is the best option to reduce the craving for sugary beverages.

• Find Alternatives: Consider drinking sparkling water, tea, or unsweetened lemon water.

Lifestyle Choices to Protect the Liver

In addition to controlling beverage intake, pay attention to the following three key factors to keep your liver healthy:

1. Manage Weight and Waist Size: For those who are overweight, aim to lose 5-10% of body weight over the first 6 months (losing 0.5-1kg per week). Avoid rapid weight loss, as it may have adverse effects.

2. Change Your Diet and Exercise: Eat less sugar, refined carbohydrates, and fat (opt for steaming or boiling). Increase intake of vegetables, fruits, and whole grains. Engage in at least 150 minutes of exercise per week with moderate activities like brisk walking, cycling, swimming, etc. Maintain a positive mindset and get enough sleep.

3. Regular Health Checkups: Have blood glucose, cholesterol, liver enzyme tests, and liver ultrasound every 6-12 months to detect abnormalities early.