Ranking of Foods Bad for the Liver: 3rd Place "Fried Foods," 2nd Place "Sweet Breads," and the Surprising 1st Place "Sugary Drinks"

2025年09月02日
Ranking of Foods Bad for the Liver: 3rd Place "Fried Foods," 2nd Place "Sweet Breads," and the Surprising 1st Place "Sugary Drinks"

Ranking Overview (Evidence-Based, Practical Perspective)

1st Place: Sugary Beverages (Soft Drinks, Fruit Juices, Sweetened Tea/Coffee, Sports Drinks, Some Energy Drinks)

  • Why is it "surprisingly" ranked 1st?
    Unlike solids, sugars in liquids are quickly absorbed and do not easily provide a sense of fullness, leading to overconsumption. Recent prospective cohort studies have reported an increased risk of liver cancer and chronic liver disease mortality in groups that consume sugary beverages "almost daily." High fructose corn syrup and other fructose loads promote new fat synthesis (de novo lipogenesis) in the liver, worsening fatty liver. **Even 100% fruit juice can become a "liquid sugar bomb" if consumed excessively.**JAMA NetworkHarvard GazetteFrontiers

  • How much is a guideline?
    WHO recommends keeping **"free sugars"** to less than 10% of total daily energy (ideally less than 5% ≈ about 25g). AHA suggests 25g/day for women and 36g/day for men. A 500ml soft drink can be equivalent to more than 10 sugar cubes**.NCBIWorld Health Organizationwww.heart.org

  • Energy Drinks' "Different Vector" Pitfalls
    Acute liver injury has been reported from excessive intake of products containing niacin (Vitamin B3). Avoid habitual excessive intake and adhere to labeled amounts.NCBI+1BMJ Case Reports



2nd Place: Sweet Breads (Cream, Red Bean, Danish, Donuts, etc.)

  • A "double punch" for the liver: High sugar + high fat (shortening/margarine), with strong ultra-processed food (UPF) characteristics, leading to overeating and rapid blood sugar spikes. Recent studies have reported a link between high UPF intake and fatty liver. Sweet breads, while convenient and tasty, have a high-calorie density and lack dietary fiber.PMC+1BMJ

  • Trans Fatty Acids: Animal and human data suggest that trans fats can promote liver fat accumulation and inflammation. Pay attention to the product's fat content and ingredients (such as partially hydrogenated oils).PMCScienceDirect



3rd Place: Fried Foods (Fried Chicken, Fries, etc.)

  • High-temperature cooking × excessive fats: Excessive calories, oxidized fats, reused oils increase oxidative stress on the liver. Frequent and large consumption can lead to a foundation for fatty liver through weight gain. Excessive UPF consumption also raises liver risks.BMJ


※ Alcohol is in a "special category" with an exceptionally high liver burden, but here we focus on **"food and drink choices,"** so minimizing alcohol consumption (or zero) is strongly recommended.



"Invisible Risks" That Are Easy to Overlook

● Even if it seems "healthy": Excessive consumption of 100% juice/smoothies

Liquid sugar load without fruit fiber tends to lead to excess calories and fructose load similar to soft drinks. Limit to one glass (150–200ml) and "savor" it, while primarily consuming water and unsweetened tea. Remember that WHO's definition of free sugars includes fruit juice for practical purposes.NCBIAGES



● The dual nature of herbs & supplements: Green tea extract, kava, some diet/beauty products

"Natural" does not mean safe. Liver damage from herbs and supplements like green tea extract and kava is well-evidenced. When using supplements, ensure the reliability of the product and consult your doctor.NCBI+1PMC



● Raw oysters and other shellfish: Vibrio and Hepatitis A risk

In individuals with chronic liver disease or weakened immunity, there is a risk of severe illness. Prioritize cooking and hygiene management. For raw consumption, consider condition, season, and origin information carefully.Centers for Disease Control and Prevention+1World Health Organization



● Molds in grains and nuts: Aflatoxins

Risk of contamination increases in warm, humid environments. Aflatoxin B1 is a well-established liver carcinogen, so be cautious with poorly stored imports and home-stored items. Discard any with discoloration, odor, or mold.Cancer Information ServicePMC+1



Scientific Background: Why It Affects the Liver

  1. Fructose and Liver Fat Accumulation
    Fructose is primarily metabolized in the liver, promoting fatty acid synthesis (DNL) and aiding triglyceride accumulation. Long-term, this can lead to MASLD (formerly NAFLD) → fibrosis → cirrhosis/liver cancer. Epidemiological evidence also supports increased liver cancer and chronic liver disease mortality in regular sugary beverage consumers.FrontiersJAMA Network

  2. Ultra-Processed Foods (UPF) and the Liver
    UPFs are high in sugar and fat, low in fiber, and do not easily provide satiety, leading to overeating and weight gain, which can exacerbate fatty liver. Systematic reviews and cohort studies from 2024–25 suggest a link between high UPF intake and increased risk of NAFLD/liver fibrosis.ScienceDirectPMCAmerican Journal of Clinical Nutrition

  3. Oxidized Fats and Trans Fats
    Reused oils, high-temperature oxidized fats, and trans fats are

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