People commonly hear warnings about the negative impact of sugary drinks together with processed foods. Scientific studies demonstrate that fructose added to beverages and snacks, creates serious health threats. The sugar causes harm to your liver cells, which could result in serious medical conditions. However, there is good news now! Research reveals that eliminating added fructose for nine days will start to repair damaged liver tissue. Let’s dig deeper….
How sugar harms your liver
The liver develops fat deposits from fructose consumption which results in nonalcoholic fatty liver disease (NAFLD). Nonalcoholic fatty liver disease (NAFLD) ranks as the leading liver disease among contemporary adults, and impacts approximately 30% of people living in developed nations. NAFLD exists in 90 percent of obese individuals and people with diabetes.
Fructose differs from glucose, because it undergoes liver processing to become fat. The presence of liver fat leads to inflammation and causes damage to liver cells, which results in impaired liver operation. The condition results in both insulin resistance and increased risks of developing diabetes and heart disease, and various metabolic disorders.
What do studies say
Scientists at Touro University and the University of California, San Francisco conducted groundbreaking research with obese Latino and African-American youths who consumed high-fructose diets. The scientists exchanged fructose-rich foods with glucose-rich foods while maintaining the same daily calorie intake. A short period of nine days led to a significant 20% reduction in liver fat, according to MRI results and an enhancement of insulin sensitivity.The participants experienced liver benefits without significant weight changes because their body weight decreased by less than 1%, so the effects were directly related to fructose reduction. Research findings show that NAFLD in its early stages does not need to be permanent, because dietary modifications can reverse the condition within a short period.
The culprit? Fructose
High-fructose corn syrup (HFCS) found in sodas and processed foods, has led to the increased presence of fructose in modern diets. Research demonstrates that eating large amounts of fructose creates two major health issues, which include fatty liver disease and obesity.
The human body processes fructose from processed foods and drinks differently than natural sugars found in whole fruits, because these products contain fewer beneficial compounds such as fiber and antioxidants. The excessive amount of fructose consumption causes liver damage through fat accumulation and metabolic disturbances.
Quitting processed sugar
When people replace sugary beverages and processed foods with starches and natural foods containing whole sugars, their livers become healthier while decreasing their chances of diabetes and heart disease. Simple dietary changes according to the Touro-UCSF study demonstrate that they can effectively fight against increasing health issues.
Practical steps to protect your liver
Replace all sugary drinks and sodas with water, herbal tea or natural water infused with fruits.Look for processed foods which contain high-fructose corn syrup and added sugars by checking labels to avoid them in snacks and cereals and sauces.Eat whole foods that contain natural sugars with fiber content, instead of processed foods.Home cooking allows you to maintain control over ingredients and sugar content.Limit your consumption of 100% fruit juices, because their fructose content remains high despite the lack of added sugars.Consult your doctor: If you have obesity, diabetes, or suspect fatty liver disease, seek medical advice early.Sodas and processed foods contain sugar that functions as a hazardous substance, which causes harm to liver tissue and metabolic wellness. Reducing your fructose consumption for a short period allows you to establish both protective measures, and reverse existing liver damage which supports future health.References:UCSF News – Switching Sugar for Starch Leads to Less Fatty Liver in Kids: https://www.ucsf.edu/news/2017/08/408151/switching-sugar-starch-leads-less-fatty-liver-kidsPMC Article – Effects of Dietary Fructose Restriction on Liver Fat: https://pmc.ncbi.nlm.nih.gov/articles/PMC5813289/PMC Article – Effect of a High-Fructose Weight-Maintaining Diet on Liver: https://pmc.ncbi.nlm.nih.gov/articles/PMC4454806/UCSF News – Obese Children’s Health Rapidly Improves With Sugar Reduction: https://www.ucsf.edu/news/2015/10/136676/obese-childrens-health-rapidly-improves-sugar-reduction-unrelated-caloriesClinicalTrials.gov – Fructose restriction study: https://www.clinicaltrials.gov/study/NCT00714129Disclaimer: This article is informational only and not a substitute for medical advice
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