Healthcare (Commonwealth Union) – For a long time, sugar has been widely regarded as a leading factor in the global increase of type 2 diabetes. However, new findings from researchers at Brigham Young University (BYU) are adding a layer of complexity to that belief, indicating that the health impact of sugar depends significantly on where it comes from.
In what is considered the most detailed and extensive meta-analysis to date, BYU researchers—working alongside experts from German institutions—discovered that both the form and origin of sugar play a crucial role in diabetes risk. By examining data from more than 500,000 individuals across various countries, the study uncovered an unexpected insight: sugar consumed in drinks—such as soft drinks and even natural fruit juices—was strongly linked to a heightened risk of developing type 2 diabetes. In contrast, sugars from other dietary sources showed no similar connection and, in some instances, were linked to a reduced likelihood of the disease.
A study over a decade ago gave indications to how body fat location may impact type 2 diabetes in obese individuals, hence with this study showing how both liquid form of sugar vs solid forms of sugar impacts the condition adding dimensions of focus to type 2 diabetes research.
“This is the first study to draw clear dose-response relationships between different sugar sources and type 2 diabetes risk,” explained Karen Della Corte, who is the lead author and BYU nutritional science professor. “It highlights why drinking your sugar—whether from soda or juice—is more problematic for health than eating it.”
After adjusting for body mass index, excess calorie consumption, and various other lifestyle-related risk factors, the researchers observed the following dose-dependent patterns:
Each additional 12-ounce serving of sugar-sweetened drinks per day—such as sodas, energy drinks, and sports beverages—was linked to a 25% higher risk of developing type 2 diabetes (T2D). This clear association indicated that the elevated risk started with the very first daily serving, with no safe lower limit identified.
In the case of fruit juice—such as 100% juices, nectars, and juice blends—each additional 8-ounce serving per day was associated with a 5% increased risk of T2D.
It’s important to note that these are relative, not absolute, risks. For instance, if an individual’s baseline risk for T2D is around 10%, drinking four sugary sodas daily could potentially double that risk to approximately 20%, rather than raising it to 100%.
Interestingly, daily consumption of 20 grams of table sugar (sucrose) or total dietary sugars (which includes both naturally occurring and added sugars) showed a negative correlation with T2D risk, suggesting a possible protective effect.
The reason drinking sugar might pose a greater threat than consuming it through solid foods likely relates to how the body processes liquid sugars. Beverages containing free sugars cause rapid spikes in blood sugar and place a heavier burden on the liver, potentially increasing liver fat accumulation and insulin resistance.
In contrast, naturally occurring sugars found within nutrient-rich foods like whole fruits, dairy, and whole grains do not overwhelm the liver metabolically. These inherent sugars lead to more gradual increases in blood glucose levels, thanks to the presence of fiber, healthy fats, proteins, and other valuable nutrients.
Fruit juice, despite containing some vitamins and nutrients, offers significantly fewer benefits. Due to its elevated and concentrated sugar levels, researchers argue that juice is not an adequate replacement for whole fruits, which deliver more fiber and help maintain healthier blood sugar control.
“This study underscores the need for even more stringent recommendations for liquid sugars such as those in sugar-sweetened beverages and fruit juice, as they appear to harmfully associate with metabolic health,” added Della Corte. “Rather than condemning all added sugars, future dietary guidelines might consider the differential effects of sugar based on its source and form.”
