These 3 (common) foods can damage the liver
It acts as a primary filtration system, removing toxins and waste products from the blood. However, certain foods, that otherwise seem harmless, can seriously damage the liver, and can manifest in the form of fatty liver, Cirrhosis, Fatty Liver Disease, Acute Liver Failure, and Chronic Liver Disease. The good news is that you can avoid consuming these foods in your regular diet, and prevent all these ailments. Let's take a look at top 3 foods that damage your liver (source:doctor.sethi)
Fructose-Heavy Foods
Fructose is a type of sugar found naturally in fruits, honey, and some sweeteners like high-fructose corn syrup. While small amounts of fructose from whole fruits are generally safe, consuming too much fructose, especially from processed foods and sweetened drinks, can damage the liver.
When you eat a lot of fructose, your liver works hard to break it down. Unlike glucose, fructose is mostly processed in the liver, where it can quickly turn into fat.
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This can lead to fat building up inside the liver, a condition called non-alcoholic fatty liver disease (NAFLD). Over time, this fat buildup can cause inflammation, scarring, and even liver cancer.
High fructose intake also increases oxidative stress and inflammation in the liver. It can raise uric acid levels and blood pressure, and cause insulin resistance, which means your body doesn't respond well to insulin.
These changes increase the risk of liver disease and other health problems like diabetes and heart disease.
The problem is especially serious with processed foods and drinks that contain added fructose, such as sodas, candies, and many baked goods. These foods can overwhelm the liver's ability to process fructose safely, leading to liver damage.
Industrial Seed Oils
Industrial seed oils are oils extracted from seeds like sunflower, safflower, cottonseed, soybean, and corn.
These oils are common in many processed and fried foods. While they may seem healthy because they come from plants, they can harm your liver and overall health.
These oils are high in omega-6 fatty acids, which are essential in small amounts but harmful when consumed excessively. A high intake of omega-6 fats can cause chronic inflammation in the body, including the liver. This inflammation can contribute to liver damage and diseases like fatty liver.
Moreover, industrial seed oils are unstable and easily oxidize when exposed to heat, light, or chemicals during processing and cooking. This oxidation produces harmful substances such as trans fats and lipid peroxides. Trans fats are linked to heart disease and type 2 diabetes, while lipid peroxides can damage liver cells by harming DNA and proteins.
Repeatedly heating these oils, as happens in frying, makes them even more toxic and increases the risk of liver inflammation and damage.
Studies also suggest that these oils may disrupt the balance of good and bad bacteria in the gut, further promoting inflammation and liver problems.
Experts advise limiting the use of industrial seed oils and instead choosing healthier fats like olive oil, coconut oil, rice bran oil, and ghee. These alternatives are more stable and less likely to cause inflammation.
Fruit Juices
Many people think fruit juices are healthy, but most commercially available fruit juices are high in sugar and low in fiber.
When fruit is juiced, the natural fiber is removed, leaving mostly sugar, especially fructose.
Drinking large amounts of fruit juice can cause the same problems as eating too much fructose-heavy processed food. The liver has to process all that sugar, which can lead to fat accumulation, inflammation, and oxidative stress in liver cells.
Unlike whole fruits, fruit juices cause a rapid spike in blood sugar and fructose levels, which overloads the liver.
This can worsen fatty liver disease and increase the risk of liver damage.
For those concerned about liver health, it is better to eat whole fruits rather than drinking fruit juices. Whole fruits contain fiber that slows sugar absorption and reduces the burden on the liver. Avoid fruit juices without pulp and those with added sugars, as they can contribute to liver fat and inflammation just like sugary sodas
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