New research suggests that when it comes to sugar and health, the way sugar is consumed matters more than the total amount consumed.
Two recent studies indicate that drinking sugar through soda, energy drinks and even fruit juice can be significantly more harmful than eating sugar as part of foods such as baked goods or dairy products.
Researchers found notable differences in health outcomes depending on whether sugar came from a glass or a plate. Even more unexpectedly, completely cutting out sweet treats may not be the healthiest option either.
One large study conducted by Brigham Young University and published in Advances in Nutrition analysed data from more than half a million people across several continents. The research examined how different sources of sugar influenced the risk of developing type 2 diabetes.
The findings showed that sugar consumed through beverages such as soda and fruit juice was consistently linked to a higher risk of type 2 diabetes compared with sugar consumed from other food sources.
“This is the first study to draw clear dose-response relationships between different sugar sources and type 2 diabetes risk,” said lead author Karen Della Corte, a professor of nutritional science at Brigham Young University, in a press statement. She added that drinking sugar, whether from soda or juice, appears to be more problematic for health than eating it.
Researchers believe the difference lies in how the body processes sugar. Sugary drinks deliver large amounts of isolated sugar in a short time, leading to sharp spikes in blood sugar. These spikes can strain the liver, increase liver fat and worsen insulin resistance.
In contrast, sugars consumed as part of whole foods such as fruit, dairy or whole grains are absorbed more slowly because of the presence of fibre, fats and protein.
“Context also matters. Treats are often enjoyed in social settings or on special occasions, while sweetened beverages may be consumed more regularly,” said Suzanne Janzi from the Department of Clinical Sciences Malmö in a separate press release.
Despite containing vitamins, fruit juice was found to pose similar risks to soda due to its concentrated sugar content. Researchers say this makes juice a poor substitute for whole fruit.
Both Della Corte and Janzi suggest that current dietary advice may need reconsideration.
Rather than discouraging all added sugars, they argue that future guidelines should take into account the source and form of sugar, and how it is consumed.
