Junk food has gradually infiltrated our everyday meals through the inclusion of salt, sugar, fats, and artificial flavors and colors. These foods are high in empty calories, which can contribute to unhealthy weight gain and adversely affect the body in various unforeseen ways. In an interview, Dr. Ruchika Jain, Chief Dietician at Fortis Hospital, Vasant Kunj, stated, “Junk food is specifically designed to tantalize our taste buds with a combination of salt, sugar, fats, and artificial additives, all of which lack essential nutrients while being rich in empty calories. Regular consumption can result in weight gain and elevate the risk of comorbidities such as obesity, diabetes, hypertension, and dyslipidemia.”

Discussing the impact of junk food on liver health, Dr. Ruchika Jain noted, “Recent research indicates that the consumption of fast food is linked to nonalcoholic fatty liver disease, a potentially serious condition characterized by the accumulation of fat in the liver. The likelihood of developing nonalcoholic fatty liver disease is particularly high among individuals with obesity and diabetes.”

The effects of junk food on the liver include:

Non-alcoholic fatty liver disease: When sugar is consumed, it is broken down into glucose, which cells utilize for energy. However, excess sugar or glucose is converted into fat and stored in the liver. Over time, liver cells can be replaced by fat cells, which lose their ability to detoxify, ultimately leading to non-alcoholic fatty liver disease (NAFLD). If left untreated, this condition can progress to cirrhosis or fibrosis and eventually result in liver failure or cancer. Grade 2 fatty liver is increasingly observed in individuals in their early 30s who exhibit prediabetic conditions.

Liver fibrosis: Commercial beverages, such as carbonated drinks, packaged juices, and energy drinks, are often high in sugars, which can be converted into fat, potentially leading to non-alcoholic fatty liver disease (NAFLD). Excessive salt intake can cause significant alterations in liver cells by increasing oxidative stress. Studies have shown that a high-salt diet may lead to liver fibrosis, characterized by an accumulation of collagen in liver cells. Furthermore, the liver damage caused by unhealthy food is often difficult to reverse.

Recommendations for maintaining liver health include:

Adopt a clean diet: Focus on a balanced intake of natural foods, including whole grains, complex fibers, lean proteins, healthy fats such as omega-3 and omega-6, as well as probiotic and prebiotic-rich foods, along with a variety of fruits and vegetables.

• Ensure proper hydration: Aim for 8 to 10 glasses of water daily.
• Refrain from alcohol consumption and quit smoking.
• Reading food labels can assist in assessing the nutritional content of products.
• Engaging in regular physical activity and managing body weight are essential for promoting liver health.

Read Also: Small Changes, Big Impact: Simple Habits to Boost Your Health

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