How a daily sugary drink can quietly damage your liver

“How harmful can one sugary drink be?” Many people assume that a single can of soda or juice a day is harmless. But growing scientific evidence suggests that even this seemingly small habit can seriously affect liver health over time.

Research published in the World Journal of Gastroenterology shows that sugar-sweetened beverages are particularly damaging because they are rich in added sugars, especially fructose. Unlike glucose, fructose is processed almost entirely in the liver. Excess intake prompts the liver to convert this sugar into fat, which then accumulates in liver cells, setting the stage for long-term damage.

A Bengaluru-based liver transplant surgeon told Health Shots that many patients with severe liver disease are shocked to learn that alcohol is not always the culprit. “In many cases, the damage comes from years of poor dietary habits. One common factor I see is the daily consumption of sugary beverages,” the expert said.

What happens when sugary drinks become a daily habit?

According to global estimates published in Trends in Endocrinology and Metabolism (2025), nearly one in three adults worldwide now has some form of fatty liver disease, officially termed metabolic dysfunction–associated steatotic liver disease (MASLD). A study cited by The Nutrition Source found that people who consume at least one sugary drink a day are significantly more likely to develop this condition, with the risk increasing the longer the habit continues.

Fatty liver disease can progress to steatohepatitis, a more serious condition marked by liver inflammation and impaired function. Research in Frontiers in Immunology indicates that high-sugar diets can trigger insulin resistance and worsen inflammation. Persistent inflammation can lead to scarring, reducing the liver’s ability to repair itself.

“When scar tissue accumulates, it can progress to fibrosis and eventually cirrhosis,” the surgeon explained. “Cirrhosis is irreversible and can result in life-threatening complications such as liver failure, internal bleeding and severe infections.” Alarmingly, fatty liver–related conditions are now among the leading reasons for liver transplants globally, overtaking traditional causes such as alcohol-related disease and viral hepatitis.

Why liquid sugar is especially harmful

One of the biggest problems with sugary drinks is how quickly the body absorbs liquid sugar. “It doesn’t make us feel full the way solid food does,” the expert said, making it easy to consume far more sugar than intended. A single can of sweetened soda often contains 8–10 teaspoons of added sugar—enough to exceed the daily limit recommended by the American Heart Association.

Liver disease also develops silently. “Symptoms often appear only after significant damage has already occurred,” the doctor warned. Simple lifestyle changes, such as cutting down or eliminating sugary drinks, can significantly lower the risk. Water, unsweetened teas and sugar-free beverages are healthier alternatives.

Long-term evidence reinforces the concern. A large Harvard Health study tracking tens of thousands of adults over two decades found that people who consumed sugar-sweetened beverages daily had a much higher risk of dying from liver-related diseases compared to occasional drinkers—even after accounting for weight and other health factors.

“As a surgeon, I believe prevention is far better than treatment,” the expert said. “Understanding the hidden risks of daily sugar intake can help people protect their liver long before serious damage sets in.”