Even “diet” soda may be quietly damaging your liver, scientists warn

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Think “diet” soft drinks are a safer choice for your liver? Think again. A major UK study tracking over 120,000 people just found that even one daily can of sweetened or artificially sweetened soft drinks can sharply boost your risk of fatty liver disease—and, in some cases, even death from liver problems.

Tempting but risky: Just one daily soft drink—regular or ‘diet’—can quietly harm your liver health. Choose water for a safer you.
Photo by David Foodphototasty on Unsplash

Both sugar-laden regular sodas and their “diet” counterparts were linked to metabolic-associated steatotic liver disease (MASLD), the world’s leading chronic liver condition. Drinking over 250 grams (about a single can) of either type raised the risk dramatically: by 50% for sugary drinks, and by a whopping 60% for diet sodas. Even more surprising, “diet” beverages had a greater connection to liver-related death.

Why? Experts say sugar in regular sodas triggers blood sugar spikes and encourages fat buildup in the liver. But “diet” drinks likely disrupt gut bacteria, mess with appetite signals, and may even stimulate insulin. The result: hidden damage that can accumulate over time.

Symptoms of MASLD can be subtle—think tiredness, abdominal discomfort, and reduced appetite—but the long-term risks are serious. Fortunately, the solution is clear: replacing soft drinks with water meaningfully reduces liver risk. Substituting both regular and diet sodas with water dropped liver disease rates by up to 15%.

Bottom line: Don’t be fooled by “diet” labels. Limiting all sweetened drinks, whether regular or diet, is one of the healthiest moves you can make for your liver and overall wellbeing. Choose water—it’s worth it.

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