For years, sugar has been blamed for the rise in type 2 diabetes worldwide. Now, a new study from Brigham Young University (BYU) researchers shows that the source of sugar matters a lot.
Published in Advances in Nutrition, this large meta-analysis examined data from over half a million people across several continents. The study found that sugar in drinks like soda and fruit juice is linked to a higher risk of developing type 2 diabetes (T2D). However, sugar from other sources did not show this risk and sometimes even appeared to lower it.
Karen Della Corte, the study’s lead author and a BYU nutrition professor, explained: “This is the first study to clearly show how different sugar sources relate to type 2 diabetes risk. Drinking sugar, whether from soda or juice, is more harmful than eating it.”
After adjusting for factors like body mass index and lifestyle, the study revealed the following:
- Each additional 12-ounce serving of sugar-sweetened beverages per day increased the risk of type 2 diabetes by 25%. This risk started with the very first daily serving and rose steadily with more consumption.
- Each extra 8-ounce serving of fruit juice daily raised the risk by 5%.
- These percentages show relative risk. For example, if a person’s baseline risk is 10%, drinking four sodas a day might increase it to about 20%, not double the absolute chance.
- Interestingly, consuming 20 grams per day of total sucrose (table sugar) or total sugar from all sources was linked to a lower risk of type 2 diabetes, suggesting a possible protective effect.
Researchers believe that drinking sugar is more harmful because beverages contain isolated sugars. These sugars quickly raise blood glucose and overload liver metabolism, leading to more liver fat and insulin resistance.
In contrast, sugars in whole foods like fruits, dairy, or whole grains are combined with fiber, fats, and proteins. These nutrients slow down glucose absorption and reduce metabolic stress on the liver.
Although fruit juice has some vitamins, its high and concentrated sugar content makes it a poor substitute for whole fruit. Whole fruits provide fiber that helps regulate blood sugar better.
Della Corte emphasized, “This study shows we need stricter guidelines for sugary drinks and fruit juice because of their harmful effects on metabolic health. Instead of banning all added sugars, dietary advice should focus on the different impacts based on sugar sources and forms.”
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