Fatty liver has become increasingly common and is now the most prevalent liver disease in Finland. It is estimated that up to one in three Finnish adults has fatty liver – often without knowing it. This condition is often asymptomatic but, if left untreated, can lead to serious liver diseases.
Fatty liver refers to the accumulation of fat in liver cells. The condition is diagnosed when more than 5% of the liver tissue consists of fat. Overweight, particularly abdominal obesity, is the most significant cause of fatty liver, but it can also occur in individuals with normal weight.
Symptoms and Risks
Fatty liver often does not cause any symptoms. Occasionally, it may lead to fatigue, upper abdominal pain, or bloating. If the condition progresses, it can cause liver cell inflammation (NASH), liver cirrhosis, and even liver cancer.
Treatment and Prevention
The treatment of fatty liver is based on lifestyle changes:
Weight management: Losing just 5–10% of body weight can improve liver health.
Diet: High in fiber, low in added sugars and saturated fats.
Exercise: Aerobic exercise and strength training support liver health.
How Do Modern Eating Habits Accelerate Fatty Liver Development?
Modern diets can harm the liver subtly but effectively. Here are some reasons why today’s eating habits may contribute to fatty liver:
Liquid Sugar Bombs Sugar-sweetened beverages, juices, and energy drinks are high in fructose, which goes directly to the liver and easily turns into fat. Unlike glucose, fructose does not utilize muscle energy stores—it directly burdens the liver. Fact: Fructose does not fill the stomach, so liquid calories do not satisfy hunger and lead to overeating.
Ultra-Processed Foods: Quick, Cheap, and Harmful to the Liver Ready-made meals, fast food, and baked goods combine saturated fats and fast carbohydrates. They are often high in calories but low in fiber and nutrients. Such foods easily accumulate around the waist and in the liver.
Hidden Sugars Are Everywhere Table sugar (sucrose) contains fructose and is found in almost everything: ketchup, yogurt, bread, sauces, cereals. These “hidden sugars” are often consumed unknowingly.
Irregular Eating Habits Snacking, skipping breakfast, and late-night dinners can disrupt metabolism and increase the liver’s fat load, especially if physical activity is minimal.
Low Fiber and Vegetables Many diets lack protective elements like fiber, vegetables, berries, and whole grains. These play a crucial role in blood sugar control and support liver health through gut microbiota.
Did You Know? – Foods That May Increase the Risk of Fatty Liver
Foods high in fructose can accelerate the development of fatty liver:
Examples of products high in fructose:
Sugar-sweetened soft drinks and energy drinks
Juice concentrates and sweetened juices
Sweetened yogurts, puddings, and jams
Candies, cookies, and pastries
Ready-made sauces and marinades
Breakfast cereals and snack bars
Note: Fructose in fruits and berries is not harmful because they also contain fiber and vitamins that protect the liver.
How to Monitor Liver Health?
Liver fat accumulation can be assessed through blood tests (ALAT, ASAT, GT) and liver ultrasound examinations. Laboratory tests are available, for example, through the Puhti service without a referral.
Fatty liver is a growing, silent health threat that is often entirely preventable and even reversible. Healthy lifestyle choices, particularly limiting sugar and fructose intake, play a key role in prevention and recovery.
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