A groundbreaking study has reshaped our understanding of sugar and its impact on health. While sugary drinks like soda and fruit juice increase the risk of type 2 diabetes (T2D), sugars in whole foods—particularly those rich in nutrients—may not be as harmful, and might even offer protection.
Sugar Source Matters More Than You Think
For years, sugar has been blamed as a key contributor to the rise in type 2 diabetes worldwide. However, new research from Brigham Young University (BYU) challenges this notion. The study reveals that where sugar comes from is just as important as how much you consume.
The research team analyzed data from over 500,000 people across multiple continents, making it the largest study of its kind. They found that sugars from sugary drinks, such as sodas and fruit juices, were strongly associated with a higher risk of developing T2D. In contrast, sugars from other foods did not show the same risk, and some were even linked to a lower chance of developing the disease.
Why Drinking Sugar Is Riskier
Lead author and BYU nutritional science professor Karen Della Corte explains that this study is the first to establish a clear link between different sugar sources and type 2 diabetes risk. According to the study, liquid sugars—whether from soda or fruit juice—are more harmful than sugars found in solid foods.
The research found that with each additional 12-ounce serving of sugary drinks per day, the risk of developing T2D increased by 25%. This risk began with the very first daily serving, with no safe threshold identified. A similar risk was found with fruit juice: each additional 8-ounce serving raised the risk by 5%.
Despite this, sugars from whole foods, like fruits and dairy, appeared to offer a protective effect. The study even showed that moderate consumption of table sugar and other naturally occurring sugars was associated with a lower risk of diabetes.
The Metabolic Impact of Liquid Sugars
The key difference between liquid and solid sugars may lie in how the body processes them. Sugary drinks and fruit juices provide isolated sugars that spike blood sugar levels and disrupt liver metabolism, leading to increased liver fat and insulin resistance. This overload on the liver can contribute to the development of type 2 diabetes.
On the other hand, sugars found in whole foods come with fiber, fats, and proteins, which help slow down blood glucose responses and prevent metabolic overload. These whole foods provide a more balanced and less harmful effect on the body.
Fruit Juice: Not a Healthy Alternative
While fruit juice contains some vitamins and nutrients, it is still high in concentrated sugar. The researchers emphasize that fruit juice should not be seen as a healthy substitute for whole fruits, which offer more fiber and help regulate blood glucose levels more effectively.
“This study calls for stricter guidelines on liquid sugars, especially those in sugary beverages and fruit juice, as they seem to negatively impact metabolic health,” said Della Corte. “Instead of condemning all sugars, future dietary recommendations should focus on the source and form of sugar.”
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