A new study reveals that sugar may not be as universally harmful as often believed, depending on how it is consumed. Researchers at Brigham Young University analyzed data from over half a million individuals worldwide and discovered a significant difference between sugar from beverages and sugar from food. The study found that consuming sugar through drinks such as soda and fruit juice, even those with natural fructose, is more harmful than consuming sugar from solid foods.
Lead researcher Karen Della Corte, a nutritional science professor at BYU, emphasized that the study is the first to clearly demonstrate how different sugar sources relate to the risk of developing Type 2 diabetes (T2D). “It highlights why drinking your sugar—whether from soda or juice—is more problematic for health than eating it,” Della Corte said in a statement.
The study revealed that sugary drinks increase the risk of T2D, with each additional 12-ounce serving of sugar-sweetened beverages—such as soft drinks, energy drinks, and sports drinks—raising the risk by 25%. Similarly, the risk increased by 5% with each additional eight-ounce serving of fruit juice. However, the study found no such link with food-based sugar sources, and in some cases, they were even associated with a lower risk of diabetes.
In contrast, the study showed that consuming around 20 grams of sucrose (about 1.6 tablespoons) daily from food sources like dairy products, whole fruits, or whole grains was inversely related to the risk of T2D. This suggests a surprising protective effect from sugar when consumed as part of nutrient-dense foods.
The researchers speculated that the difference in how sugar affects the body may stem from the metabolic effects of beverages compared to food. Sugary drinks and fruit juices provide isolated sugars, which have a more significant impact on blood sugar levels and may lead to liver fat accumulation and insulin resistance. On the other hand, sugars in whole foods like fruits and dairy are accompanied by fiber, fats, and proteins, which slow the glycemic response and prevent metabolic overload.
While fruit juice may seem healthier due to its vitamins and nutrients, the study found that its high sugar content and lack of fiber make it similar to sugar-sweetened beverages in its potential to increase the risk of T2D. Whole fruits, which contain more fiber, were shown to be a better option for maintaining blood sugar regulation.
The study’s findings suggest that sugar’s impact on health depends on its form—liquid sugars, in particular, appear to be more harmful than sugar in foods. The researchers concluded that while more research is needed to explore the long-term effects, the type of sugar consumed plays a crucial role in determining its impact on health.
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