Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
SUGAR
Excessive sugar intake, particularly in the form of fructose, has increasingly been linked to adverse effects on liver health. Fructose, a type of sugar prevalent in many processed foods and sugary beverages, is metabolised predominantly in the liver, unlike glucose, which is readily used by various cells throughout the body for energy.
This distinction is crucial, as the liver's capacity to handle fructose is finite. When overwhelmed by excessive fructose, the liver begins converting it into fat, a process that can have significant long-term consequences.
Over time, this accumulation of fat in the liver can lead to the development of non-alcoholic fatty liver disease (NAFLD), a condition characterised by the build-up of fat in liver cells independent of alcohol consumption. NAFLD is particularly concerning because it can progress to more severe forms of liver disease. One such progression is non-alcoholic steatohepatitis (NASH), a condition marked by liver inflammation, which can lead to liver fibrosis, cirrhosis, or even liver failure.
The alarming rise in cases of NAFLD globally, particularly in regions with high consumption of sugary drinks and processed foods, underscores the importance of understanding this issue. The liver's limited ability to metabolise fructose means that when intake exceeds this capacity, it sets off a chain reaction of metabolic disturbances. These disturbances include insulin resistance, elevated triglycerides, and oxidative stress, all of which contribute to the advancement of liver disease.
Excessive sugar intake can also affect gut microbiota and bile metabolism. High sugar consumption, particularly from refined sugars, can disrupt the balance of the gut microbiota, leading to dysbiosis. This imbalance can favour the growth of harmful bacteria and reduce the diversity of beneficial bacteria.
Dysbiosis can, in turn, influence bile acid metabolism. Bile acids are crucial for digesting fats and regulating gut microbiota. When the balance of gut bacteria is disturbed, the conversion of primary bile acids to secondary bile acids can be altered, potentially leading to an accumulation of bile acids that are less effective at digesting fats. This imbalance might also increase the risk of gastrointestinal issues, such as inflammation or a compromised intestinal barrier, which can lead to conditions like leaky gut syndrome.
Additionally, excessive sugar intake can promote the production of endotoxins by certain gut bacteria, which can contribute to inflammation and negatively impact overall gut health.
Thus, the connection between excessive sugar intake and fatty liver disease & poor gut health is not merely about indulging in too many sweets. It’s rooted in the liver's unique way of processing fructose, which, when consumed in excess, leads to fat accumulation. Over time, this can result in the development of NAFLD and potentially more severe liver conditions.
Here are Some Scientific Facts on Excessive Sugar Intake:
Prevalence of NAFLD: Non-alcoholic fatty liver disease (NAFLD) affects around 25% of the global population, with rates reaching up to 30% in Western countries where high consumption of sugar and processed foods is common.
Progression to NASH: Approximately 20% of individuals with NAFLD will progress to non-alcoholic steatohepatitis (NASH), a more severe liver disease characterised by inflammation and liver damage.
Liver Fat Accumulation: Consuming high amounts of fructose can increase liver fat by up to 27% within six days, even in those with no previous liver disease.
Sugary Beverage Consumption: People who consume more than one sugary drink per day face a 56% higher risk of developing NAFLD compared to those who consume fewer sugary drinks.
Global Sugar Intake: The average global sugar intake is about 17 teaspoons per day, significantly exceeding the World Health Organisation’s recommended limits of 6 teaspoons for women and 9 teaspoons for men to reduce the risk of chronic diseases, including liver disease.
Insulin Resistance and Fructose: High fructose consumption is associated with a 30% increase in insulin resistance, a crucial factor in the development of liver disease, including NAFLD and NASH.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.