Why soda, both regular and diet, increases risk of liver disease — and how to quit them for good.
Sweetened beverages have long been linked with obesity, metabolic syndrome, type 2 diabetes and fatty liver disease. What’s new: recent research now suggests that even diet sodas (those “zero sugar” fizzy drinks) may carry a similar risk for liver fat accumulation and liver disease.
Key findings (summary):
A longitudinal study tracked >100,000 individuals (10-year median follow-up) who were free of liver disease at baseline.
Those drinking more than ~1 can/day of sugar-sweetened beverages had ~50% higher risk of metabolic dysfunction-associated steatotic liver disease (MASLD).
Those drinking more than ~1 can/day of low- or no-sugar sweetened beverages (diet sodas) had up to ~60% higher risk.
Diet sodas were also linked with greater risk of liver-related death in this dataset, where sugary sodas were not (in that specific comparison).
Substituting water for those one can/day was estimated to reduce the risk modestly.
But — again — this is observational research, relying on self-reports, and cannot prove that soda consumption causes fatty liver in every individual. Confounding variables may play a role.
What mechanisms might explain it?
Sugary sodas deliver substantial carbohydrate (especially fructose) load, which can promote de novo lipogenesis (fat creation in the liver), insulin resistance, increased triglycerides, etc.
Diet sodas (artificially sweetened beverages) may affect the gut microbiome, insulin / appetite signaling, and promote compensatory food/calorie intake. Some sweeteners may also have subtle metabolic effects.
Over time, liver fat accumulation can lead to inflammation, scarring (fibrosis), and eventually cirrhosis or liver-related death if unchecked.
Who is especially at risk?
People with overweight / obesity
Insulin resistance / pre-diabetes / type 2 diabetes
Known fatty liver or elevated liver enzymes
Poor diet pattern (lots of processed foods, low fiber, high sugars)
Sedentary lifestyle, high alcohol use, etc.
What we recommend:
Stop (or sharply reduce) soda intake — both sugar and diet.
Replace with safer beverages: water (still or sparkling), unsweetened herbal/green tea, infused water (lemon/lime), etc.
Support the liver/metabolic system: improved diet (whole foods, fibres, low refined carbs), physical activity, good sleep, stress reduction.
If you feel you can’t quit soda on your own, or you suspect a soda/sweet-addiction pattern, reach out for help.
How we help:
At England Chiropractic & Nutrition, we use Nutrition Response Testing and our nutrition protocols to help patients break the soda habit, reduce sugar cravings, and restore health. We’ve seen many success stories: people who once felt “hopelessly hooked” on fizzy drinks who are now soda-free and noticing better energy, clearer skin, improved liver enzyme tests, less bloating, etc. If you want a free consult to see whether our program is right for you, we’re here.
Conclusion:
The new research doesn’t mean soda is the only cause of liver disease — but it does reinforce that soda (of any kind) is a serious risk factor, especially when paired with other metabolic/lifestyle burdens. So yes — in light of these findings, limiting or eliminating soda really is common-sense. And if you need help doing it, you don’t have to go it alone.