One Soda a Day Could Put You at Risk for Liver Cancer

When it comes to your health, sugar is the devil you know. Sugar has been linked to obesity, tooth decay, and diabetes, and the American Heart Association recommends no more than six teaspoons of added sugar per day for men and women ages 25 and up to avoid these health problems. But a new study shows that just one soda a day could put you at risk for liver cancer – regardless of whether or not you’re overweight or have other liver disease risk factors like diabetes or hepatitis B.

Know the facts

Research shows that sugary drinks like soda, even just once a day, can increase your risk of liver cancer by as much as 20 percent. In many cases, liver cancer goes undetected until it is in later stages and harder to treat; but research also suggests certain lifestyle changes may decrease your risk of developing liver cancer. Switching to diet drinks and limiting your consumption of alcohol are both good first steps to take toward reducing your risks. Additionally, switching from regular soda to zero-calorie sodas could help reduce your overall calorie intake, which is another key factor in cancer prevention. The most important thing you can do to prevent liver cancer is exercise regularly and maintain a healthy weight. Regular exercise lowers insulin levels, reduces body fat (which increases inflammation), and lowers blood pressure—all things that contribute to decreased cancer risk. Just 30 minutes of exercise three times per week can lower your risk of developing several types of cancer including breast cancer, colon cancer, prostate cancer, lung cancer, and endometrial cancer.

Higher risk if you're over 40

Drinking sugary drinks like soda, even just once a day is linked to a higher risk of liver cancer—but only in people who are over 40. Older adults were at least 70 percent more likely to develop hepatocellular carcinoma than those who didn't drink any soda. It's not entirely clear why people over 40 may be affected differently; it could be because their livers have had more time to accumulate fat and damage from toxins, or because their immune systems may start declining with age. Regardless of why older people appear to be so vulnerable, if you're over 40 and drinking soda regularly, make sure you talk with your doctor about liver cancer screening options—because it can't hurt to get checked out! 

While sugar-sweetened beverages (like soda) aren’t great for anyone, they seem to pose a particularly high risk when consumed by adults over 40. According to study results published in The BMJ, older adults who drank an average of four cans of regular soda each week increased their chances of developing liver cancer by 70 percent compared to non-drinkers.

Higher risk if you drink more than one soda per day

People who drank more than one sugar-sweetened beverage per day had about twice as much risk of developing hepatocellular carcinoma (HCC) compared to those who did not, researchers said. HCC is considered an aggressive form of liver cancer and carries a poor prognosis; it is responsible for most cases of liver cancer-related death, according to background information in the study. The results were very clear in men, lead author Song-Yi Park, M.D., Ph.D., assistant professor of medicine at Harvard Medical School and associate epidemiologist at Brigham and Women's Hospital in Boston, said in a statement.

How does sugar cause cancer?

Some types of sugar (called fructose) can cause cell changes that lead to cancer. One type of sugar found in the fruit called fructose is often added to sweetened drinks like soda, energy drinks, and iced tea. The liver converts fructose into fat, which is then stored in your body. Eating or drinking large amounts of high-fructose corn syrup may also contribute to nonalcoholic fatty liver disease (NAFLD). NAFLD can progress to cirrhosis and ultimately liver failure or liver cancer. Sugar-sweetened beverages are now linked to several health problems, including obesity, diabetes, heart disease, and tooth decay. Sugary drinks have no nutritional value—even though they contain calories from sugar—and add extra calories you don’t need if you’re trying to lose weight. Many people who drink sugary beverages consume twice as many calories per day as those who don’t drink them.

Protect yourself with regular exercise

Although more research is needed, recent studies suggest that exercise might be an effective way to help reduce your risk of liver cancer. Doing moderate or vigorous exercise, or both regularly can help you improve your health and give you more energy. It also reduces stress, improves sleep, and boosts self-esteem—all factors that can contribute to cancer risk. To get started, aim for 150 minutes of moderate aerobic activity (brisk walking) each week and two strength-training sessions per week. If you’re not sure where to start, ask your doctor about getting a referral to a certified trainer who can help guide you through developing an individualized plan. Also, it’s important to know that being overweight or obese increases your risk of liver cancer. Losing just 5 percent of your body weight can make a big difference in lowering your risk for certain cancers as well as other diseases like diabetes and heart disease.

What should you be drinking instead?

Water, of course. It’s inexpensive, calorie-free, and helps keep you hydrated. It also has zero carbs and calories so it’s easy to drink in excess. Of course, if you’re concerned about your health or fitness goals, there are plenty of other great options out there that offer flavor but not calories: unsweetened coffee or tea, sparkling water with lemon or lime juice squeezed in, low-calorie beverages like La Croix (my personal favorite), coconut water and more. Bottom line: The fewer sugary drinks you consume regularly, the better off you’ll be—in both body and mind.

Try other healthy alternatives like coconut water

Coconut water is an excellent replacement if you’re looking to eliminate sugary drinks from your diet. Not only does it have less sugar, but it’s also packed with nutrients like fiber and potassium. Instead of reaching for that soda bottle, why not give coconut water a try? Consuming sugar daily can increase your risk of liver cancer by 45%. An ordinary 20-ounce bottle of Coke contains about 10 teaspoons of added sugar - which is more than three times what's recommended for a single day's intake. In other words, in just one sitting, you're consuming more than half your daily allowance.