Large study finds drinking rather than eating sugar raises type 2 diabetes risk

Recent research has found that the type of sugar and its source matter more when at risk of diabetes than previously thought. Drinking sugar was found to increase the risk of the chronic condition, while eating it showed a possible protective association.

The study, published in Advances in Nutrition, found that with each additional 12-oz serving of sugar-sweetened beverages per day, people were 25% more likely to develop type 2 diabetes. These include soft drinks, energy drinks, and sports drinks.

Researchers of the “largest and most comprehensive meta-analysis of its kind” add that fruit juice is a poor substitute for whole fruits, which provide more fiber to support better blood glucose regulation. Juices also contain high added sugar levels. With each additional 8-oz serving of fruit juice per day, the risk of developing type 2 diabetes increased by 5%.

These findings were obtained after researchers adjusted for body mass index, excess energy intake, and other lifestyle risk factors.

“This is the first study to draw clear dose-response relationships between different sugar sources and type 2 diabetes risk,” says lead author Karen Della Corte, nutritional science professor at Brigham Young University, US. “It highlights why drinking your sugar — whether from soda or juice — is more problematic for health than eating it.”

Eating versus drinking sugar

Collaborating with German researchers, they analyzed data from over half a million people across continents, linking sugar from beverages to higher type 2 diabetes prevalence.

Type 2 diabetes was negatively correlated with a daily intake of sucrose and total sugar from foods.However, other sugar sources did not have a link to the chronic disease and, in some cases, were linked with a lower risk.

At the same time, the researchers note that the risks linked to sugar-sweetened beverages and fruit juices are not absolute. If a person’s risk of developing type 2 diabetes is 10%, then four sodas daily could raise the risk to about 20%, not 100%.

According to their findings, type 2 diabetes was negatively correlated with a daily intake of sucrose (table sugar) and total sugar, which is the sum of all added and naturally occurring sugars in the diet. Researchers were surprised by this protective association.

They note that for years, people were told that sugar is the main culprit behind the rise of type 2 diabetes. The new research suggests not all sugar sources have the same risk, adding to this understanding.

Metabolic impacts on liver

Researchers believe that drinking sugar might be more of an issue than eating sugar due to metabolic effects.

They explain that sugar-sweetened beverages and fruit juice contain isolated sugars, which cause a higher glycemic impact that overwhelms and disturbs liver metabolism.They explain that sugar-sweetened beverages and fruit juice contain isolated sugars, which cause a higher glycemic impact that overwhelms and disturbs liver metabolism. This can lead to increased liver fat and insulin resistance.

However, dietary sugars added to food or found in nutritious foods, like whole fruits, dairy products, or whole grains, do not cause the same metabolic reaction in the liver. The embedded sugars have slower blood glucose responses as they are paired with fiber, fats, proteins, and other nutrients.

Even though fruit juice contains some vitamins and minerals, it is less beneficial due to its high and concentrated sugar content. However, whole fruits provide fiber, which aids blood glucose regulation.

“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,” Della Corte comments. 

“Rather than condemning all added sugars, future dietary guidelines might consider the differential effects of sugar based on its source and form.”

Lowering type 2 diabetes risk

In other research news, eating two cups of mango daily may help obese adults with chronic low-grade inflammation, according to a recent study. Researchers suggest this finding can help reduce the risk of chronic conditions like type 2 diabetes, which is also linked to heart health.

Other research challenges the claim that seed oils promote inflammation, finding that linoleic acid may instead improve cardiometabolic health. The finding is consistent with previous observational studies showing that higher linoleic acid is linked to a lower risk of heart attacks, strokes, and type 2 diabetes.

Foodvalley unveiled its latest reformulation and innovation toolkit to support the food industry in improving the nutritional quality of processed foods. The toolkit offers insights for R&D and commercial teams to formulate healthier products, focusing on reducing salt, sugar, and saturated fats and increasing fiber.