Drinking Sugar: The Hidden Danger Compared to Eating It
A major new study conducted by researchers at Brigham Young University was published in May in the journal Advances in Nutrition
pored over data from more than 500,000 people in Asia, Australia, Europe, Latin America and the U.S has attempted
to quantify the lengthy-term hazards of consuming a diet high in low-quality carbohydrates. The results add to
growing evidence that there is a big difference in how our bodies respond to sugar when it is ingested as part of
whole foods that contain fiber, vs. sugar that we drink, and that this difference is related to our risk of type 2 diabetes.
Researchers explored how different amounts of dietary sugar intake are linked to the risk of developing type 2 diabetes
a full systematic review and meta-analysis. One of its most illuminating findings was that the way sugar is
consumed — especially in liquid form — makes a big difference in metabolic health. It’s the juice sugar and
the sweetened-drink sugar that are significantly worse for you than the sugar found in whole fruits and grains.
Liquid Sugar = REALLY High Diabetes Risk
Sugary beverages(drinks):For every extra 12 ounce serving there is a 25% higher risk of getting type 2 diabetes .
Fruit juice: Similarly associated with high risk, although to a lesser degree — have about a 5 percent
increase per 12‑ounce serving .Whole fruits, grains, and high-fiber foods showed either no impact or may even help protect against diabetes.
The researchers emphasize that these numbers represent relative increases in risk, not absolute odds. For
example: If someone’s baseline probability is 10 percent, drinking four sodas a day could increase that to
around 20 percent — <? >, but not a case with 100% certainty of disease .
Why Liquid Sugar Is Particularly Dangerous
The body handles sugar in liquid form differently than when we are eating it from a solid form along with
Fiber and nutrient deficiency: Foods with sugar built into them — fruits and legumes — contain components that
slow digestion and blunt blood sugar spikes. Drinks don’t have those buddies, and so they’re consumed
quickly, and thus absorbed quickly.
High glycemic load: The body is hit with a rush of blood glucose that overloads the liver and insulin response
mechanism—increased risk for metabolic diseases .
Dr. KarenDella Corte, lead author of the study notes that it is important to disentangle sugars sources for dietary
recommendations and believes “that drinking your sugar, whether in the form of juice or soda, is not as healthy
as getting it from food” . Policy Implications
This is the first study to clearly show a connection between different sources of sugar, specific sugary foods, and the
risk of diabetes. The authors believe their findings could help health care professionals start new conversations with
the public about the potential benefits of changing dietary habits and lifestyle. It follows that public health
policy in the future would do well to focus more strongly on liquid sugars .
“With this evidence, officials could make recommendations and shape policies toward tighter limits on sweet drinks
like sodas and juices, as a response to added sugar exposure, as opposed to just one type of added sugar, more
broadly defined, to which we still know too little to make similar recommendations,” Karen Della Corte added.
Practical Takeaways
1. Avoid sugary drinks like soda, sports drinks, sweetened teas, and flavored waters. Even drinking fruit juice in moderation counts as consuming liquid sugar.
2. Go for whole: I’m talking whole fruits, fibre-rich grains, balanced nutrition. These things are much healthier and
metabolically sound.
3. Rethink “healthy” beverages: Juices—even 100 percent fruit juice—are still risky to drink in excess. Plain water,
unsweetened tea/coffee or a piece of whole fruit are frequently superior options.
4. Know your dose: One sweet drink a day can boost risk substantially; moderation is key.
Why New Rules Matter
Today, many nutrition guidelines—including those from the WHO—recommend keeping added sugars to less than
10% of your daily calories, and ideally aiming for under 5%. But they tend not to distinguish by the
sources of sugar type of the sugar.
This new research supports pushing onward; differentiating between liquid and solid sources of sugar — or, andWhy Do Japanese People Eat So Much Rice and Not Get Fat?Top Best Foods to Eat for Muscle Gain and Weight Loss10 Benefits of Daily Drinking Soaked Raisin WaterSlow Reps vs Fast Reps: Which Builds More strength Muscle?New research highlights the role of diet and nutrition in cancer prevention
this is a bit of a leap, seriously curtailing the former — could lead to real gains in effort to stem diabetes around the world.
Simply put: They mold different sugars in a variety of ways. Even though sugar in whole foods can be part of a
healthy diet, sugar consumed as a beverage — sodas and even juices — has a far higher relationship with
type 2 diabetes. Reducing liquid sugars and embracing whole, fiber-rich foods provides a science-based route to
improved metabolic health.
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