24/06/2025
A major new study shows that sugar’s impact on type 2 diabetes risk depends a lot on how it’s consumed—drinking sugar, like in sodas or fruit juice, is much worse than eating sugar in solid foods. Researchers from Brigham Young University and German institutions analyzed data from over 800,000 people worldwide and found that each sugary drink raises diabetes risk significantly, even after accounting for weight, calorie intake, and lifestyle. Just one 12-ounce soda a day increased diabetes risk by 25%, and fruit juice also raised risk, though less so.
Surprisingly, sugars eaten in solid foods such as table sugar or sugar in baked goods didn’t show the same risk—in fact, small amounts seemed to slightly lower diabetes chances. This is likely because sugars in whole foods like fruits or yogurt are absorbed more slowly thanks to fiber, fat, and protein, which blunt their effect on blood sugar and insulin.
The problem with sugary drinks is that liquid sugars flood the liver quickly, overloading metabolism and promoting fat buildup and insulin resistance—key steps toward diabetes. Studies show drinking sugar-sweetened beverages increases liver fat and reduces insulin sensitivity, even when calories remain constant. Fruit juice, despite vitamins, acts more like soda metabolically due to its lack of fiber and high sugar concentration.
This research suggests dietary guidelines should focus more on cutting sugary drinks rather than all sugars indiscriminately. While sugar in solid foods isn’t necessarily harmless, it’s less harmful than liquid sugar, especially when part of a balanced diet. So next time you reach for a drink, remember: liquid sugar may be the real culprit in diabetes risk.
