Recent research from Brigham Young University (BYU) has revealed that not all sugars contribute equally to the risk of type 2 diabetes. The study, which involved scientists from Germany and analyzed data from over 500,000 people worldwide, shows that the form and source of sugar may be more important than previously thought in determining diabetes risk.
Sugary Drinks Linked to Higher Diabetes Risk
BYU researchers examined dozens of studies across multiple continents, including Europe, the U.S., and Asia, to assess the impact of different sugars. Their findings were significant: sugary drinks, such as soda and fruit juice, were strongly linked to an increased risk of developing type 2 diabetes, while sugars found in solid foods showed a more complex, and sometimes beneficial, effect.
The study found that each additional daily serving of a sugary beverage raised the risk of developing type 2 diabetes by 25%. Even fruit juices, often considered healthier, increased diabetes risk by 5% with every extra 8-ounce serving.
“This is the first study to clearly show how different sugar sources directly affect type 2 diabetes risk,” said Karen Della Corte, lead author of the study and a professor of nutritional science at BYU. “It underscores why drinking sugar, whether from soda or juice, is more harmful than eating it.”
Solid Sugars May Have Protective Benefits
In a surprising twist, sugars consumed in solid foods—such as table sugar or sugars from whole foods—did not raise diabetes risk. In fact, the study found that consuming around 20 grams of these sugars per day could slightly reduce the risk, suggesting a potential protective effect. This challenges the common belief that all sugars are equally harmful.
Why is liquid sugar worse? The study suggests that sugary beverages quickly spike blood sugar levels, leading to insulin resistance, increased fat storage, and inflammation. In contrast, whole foods with sugar often contain beneficial fibers and proteins that slow sugar absorption, reducing the negative metabolic effects.
Fruit Juice Isn’t as Healthy as It Seems
Fruit juice, despite being rich in vitamins, was found to have a less positive impact compared to whole fruits. Juice, which is concentrated and lacks fiber, leads to rapid spikes in blood sugar. Whole fruits, with their fiber content, help maintain better blood glucose control and reduce the risk of diabetes.
“Fruit juice, even if it contains vitamins, is not a good substitute for whole fruit,” Della Corte explained. “Concentrated liquid sugars, even from seemingly healthy sources, can significantly harm metabolic health.”
Reevaluating Sugar Guidelines
Historically, health guidelines have recommended limiting all sugars, but this new research suggests that recommendations should differentiate between sugar sources. The findings call for stronger guidelines specifically targeting sugary beverages and fruit juice. By better understanding the distinct effects of various sugars, public health advice can become more nuanced and effective.
“Our results make it clear that sugary beverages and fruit juice pose a greater risk and should be limited,” said Della Corte. “Future dietary advice should focus on reducing liquid sugars, rather than condemning all sugar intake.”
Implications for Diabetes Prevention
As the global prevalence of diabetes continues to rise, understanding the specific dietary factors that contribute to the disease is crucial. This study provides valuable insights that could help individuals make more informed dietary choices to reduce their diabetes risk.
Della Corte emphasized the importance of this research, urging the public to focus on avoiding sugary drinks and juices. “Instead of reducing all sugar, people may benefit from cutting back on sugary beverages and choosing healthier foods that contain natural sugars.”
By distinguishing between the various types of sugar and their effects, this research offers a clearer path toward managing diabetes risk and promoting healthier eating habits.
