The drink that harms your liver in large amounts, yet many consider healthy and drink every day
According to Dr. Trac Vi Nho, a hepatology and gastroenterology specialist (Taiwan, China), this is the question he hears most frequently in the clinic after every round of new year health checkups. Many people believe that simply choosing "micro-sugar" (low sugar) is safe enough, but in reality, low sugar does not equate to being healthy.
The problem lies in the fact that liquid sugar in beverages is easily overconsumed. When consumed, sugar enters the body quickly and creates little feeling of fullness, leading many people to drink it more frequently without realizing it. According to doctors, the body does not simply consider whether something is "sweet or not"; what matters is the total amount of sugar and the frequency of consumption.
He particularly warned about three beverages commonly mistaken as healthy that can actually increase the risk of fatty liver disease.
Fruit juices and smoothies: sugar is absorbed much faster than eating whole fruits
Many people consider fresh fruit juice a healthy choice, but doctors point out that drinking juice is actually completely different from eating whole fruit.
When fruits are juiced or blended, the chewing process is almost eliminated and some of the fiber is lost, allowing fructose to be absorbed into the body much more quickly. Drinking large quantities, especially on a daily basis, can lead to a very high sugar intake.
Experts advise that while eating fruit is beneficial, fruit juice should not replace plain water. If consumed, it is best to choose a small glass, without added sugar, and avoid drinking it daily.
Sour-tasting drinks, yogurt drinks, sports drinks: A sour taste can “hide” a lot of sugar
Certain drinks, such as sour-flavored beverages, fermented drinks, or sports drinks, often taste refreshing, leading many people to assume they are not very sweet.
However, according to Dr. Trac Vi Nho, to balance the tartness and make the beverage easier to drink, manufacturers often add a considerable amount of sugar. Therefore, even if it does not taste overly sweet, the actual sugar content remains high.
In most cases, plain water remains the best choice for quenching thirst. Only during intense exercise or heavy sweating over prolonged periods is the use of electrolyte or sports drinks truly necessary. If consumed, low-sugar or sugar-free options should be selected.
Oat milk, cereal beverages: essentially "liquid starch"
In recent years, oat milk and other cereal-based beverages have been widely regarded as healthy options.
However, the doctor stated that the nature of many of these drinks is liquid starch. If the product also contains added sugar or flavorings, the amount of calories and sugar can increase significantly.
This does not mean that one cannot drink it at all, but consumers need to read the ingredients carefully, check the sugar content, and avoid drinking it as regularly as plain water.
To protect your liver, it is important to reduce how often you drink sugary beverages
According to Dr. Trac Vi Nho, the simplest yet most effective change is to reduce the frequency of consuming sugary drinks.
For instance, if you used to drink a cup every day, cut back to 2-3 times per week. This often has a greater impact than merely debating between "less sugar" or "half sugar".
In addition, he recommends eating whole fruits instead of drinking juice to retain dietary fiber; drinking plain water as the main beverage when thirsty; unsweetened tea is acceptable, but sugary drinks should not be used for daily refreshment.
Experts emphasize that fatty liver disease is the combined result of multiple factors such as caloric intake, metabolism, physical activity, and sleep. Among these, sugary drinks are an often-underestimated factor that easily accumulates daily, requiring particular vigilance.