Think one soda now and then is harmless? Think again. New data presented at United European Gastroenterology (UEG) Week shows that even consuming less than a full can of soda daily may significantly increase your risk of serious liver disease — and that includes diet soda, too.
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What the Study Found
Researchers followed 123,788 adults from the UK Biobank for more than 10 years. Those who drank more than about 250 g/day (roughly one soda can) of either sugar-sweetened or low-/no-sugar (diet) sodas had significantly higher risks of metabolic dysfunction-associated steatotic liver disease (MASLD), formerly known as non-alcoholic fatty liver disease or NAFLD.
The risk increase? ~50% higher for sugary sodas, but up to 60% higher for diet sodas. Alarmingly, only the diet soda group showed a meaningful rise in liver-related death during the study period.
Sugar-sweetened sodas trigger rapid blood sugar and insulin spikes, which can lead to fat accumulation in the liver — a key driver of MASLD. Diet sodas, despite having little to no sugar, may not be innocent either. Researchers suggest artificial sweeteners can disrupt the gut microbiome, mess with appetite control, and even stimulate insulin release — all of which may contribute to liver fat buildup.
A previous long-term cohort study published in JAMA found that women who drank one or more sugar-sweetened beverages per day had higher rates of liver cancer and chronic liver disease mortality compared to those who rarely consumed them.
In a separate analysis, daily intake of sugar-sweetened beverages was linked to higher odds of fatty liver disease measured via imaging.
The Bottom Line
What you can do: Reduce (or eliminate) soda, try cutting back on both regular and diet versions. Swap with water, the new study suggests substituting just one daily soda with a glass of water could lower MASLD risk — by around 13% for sugary soda and 15% for diet soda. Choose unsweetened bubbly, if you crave fizzy drinks, go for sparkling water or flavored seltzers without added sugars or sweeteners. Finally, watch overall sugar intake, sugary foods and drinks contribute collectively to liver fat — being mindful of all sources helps.
This isn’t just about cutting calories — it’s about protecting your liver. Even moderate, everyday soda drinking may carry risks for metabolic liver disease. Given the rising prevalence of MASLD worldwide, experts say it’s wise to reconsider your beverage habits — not just how much sugar you're drinking, but how often. If you’re concerned about your liver health, talk to a healthcare provider. A simple blood test or liver ultrasound can help assess how your lifestyle might be affecting your liver — and whether changes are needed.
