New research from Brigham Young University (BYU), in collaboration with German institutions, reveals that drinking sugar, particularly from sodas and even fruit juices, significantly increases the risk of type 2 diabetes. Surprisingly, sugars consumed in solid foods do not pose the same risk, and in some cases, may even offer a slight protective effect. This challenges conventional wisdom about sugar consumption and diabetes.
The Alarming Truth About Liquid Sugar
A comprehensive analysis of data from over half a million people worldwide has illuminated a stark difference in how the body processes sugar based on its form. The study found that:
- Each additional daily serving of a sugar-sweetened beverage (like soda, energy drinks, or sports drinks) increased the risk of developing type 2 diabetes by 25%.
- Fruit juice, often perceived as a healthy alternative, still carried a 5% higher risk with each additional 8-ounce serving.
- This direct relationship was observed from the very first sugary drink consumed daily.
Karen Della Corte, the study’s lead author and nutritional science professor at BYU, emphasized that “This is the first study to draw clear dose-response relationships between different sugar sources and type 2 diabetes risk. It highlights why drinking your sugar—whether from soda or juice—is more problematic for health than eating it.”
Why Liquid Sugar Is Worse
The primary reason liquid sugars are more detrimental lies in their rapid absorption. Sugary beverages quickly deliver large amounts of sugar into the bloodstream, overwhelming the liver and leading to increased fat storage, insulin resistance, and inflammation. Unlike solid foods, which often contain beneficial nutrients, fibers, and proteins that slow down sugar absorption, liquid sugars lack these mitigating factors.
Fruit Juice: A Misunderstood “Healthy” Option
Despite containing some vitamins, fruit juice was identified as significantly less beneficial than whole fruits. Juice provides sugar in concentrated forms without the fiber found in whole fruits, leading to quicker blood sugar spikes. Whole fruits, with their natural fiber, help regulate sugar absorption, contributing to better blood glucose control and reducing diabetes risk.
“Fruit juice, even with vitamins, isn’t a good substitute for whole fruit,” Della Corte stated. “It’s crucial to understand that concentrated liquid sugars, even from seemingly healthy sources, can harm metabolic health significantly.”
Reevaluating Dietary Guidelines
This research suggests a need for more nuanced public health guidelines regarding sugar consumption. Traditionally, all sugars have been broadly categorized, but these findings advocate for a distinction, particularly focusing on beverages. The study’s robust evidence, utilizing advanced dose-response modeling, provides clearer guidance for consumers and healthcare providers.
“Our results clearly indicate the need for stronger guidelines specifically against sugary beverages and fruit juice,” Della Corte affirmed. “Future dietary advice should better reflect these differences, guiding people away from harmful liquid sugars rather than demonizing all sugars.”
As diabetes continues to rise globally, understanding the specific dietary risk factors is paramount. This study offers valuable insights for managing diabetes risk through informed dietary choices, emphasizing that the form in which sugar is consumed significantly impacts its effect on health.
Sources
- Drinking sugar is worse for health than eating it, study finds, The Brighter Side of News.
- Not all added sugars pose the same risk, Medical News Today.
- Some added sugar sources, like soda, increase risk of heart disease more than others, study finds |
PhillyVoice, PhillyVoice. - Sugary drinks may significantly raise risk, Medical News Today.
- Sugary drinks heighten risk by changing gut microbiome, Medical News Today.