A new study suggests that the risk is not just about how much sugar you consume but also the form in which you consume it. Contrary to common belief, not all sugars affect the body in the same way, and the distinction between liquid and solid sugars could be more important than we once thought.
The recent research from Brigham Young University, in collaboration with German researchers, has stirred a debate. They analysed the dietary habits of over a million people from around the world and found something striking. Sugar’s health impact has less to do with the sugar itself and more to do with how you are consuming it.
Every extra serving of sugar-sweetened beverages like fizzy sodas, energy drinks, sports drinks, and even fruit juices you slurp each day increases your risk of developing type 2 diabetes by a whopping 25 percent. Even fruit juice bumps up the risk by 5 percent with each glass.
What is the deal with liquid sugar?
It all comes down to speed. When you drink your sugar, it does not go slowly but barrels through the bloodstream. The liver takes a beating, fat storage goes into overdrive, and the body starts resisting insulin. The result? Inflammation, weight gain, and, eventually, diabetes.
Sugars in solid form did not show the same harmful effect. In fact, consuming about 20 grams of these sugars daily was linked to a slightly lower risk of diabetes. Yes, you read that right. The sugar you chew might actually be less menacing than the one you sip.
Why? Because food sugars often include beneficial nutrients, fibres, and proteins that slow down sugar absorption, making them less harmful metabolically.
So what does this mean for you?
You do not need to eliminate sugar entirely, but it is important to be more mindful of how you consume it. Cutting back on sugary drinks like sodas and fruit juices can significantly lower your risk of type 2 diabetes. The real concern lies with added sugars in liquid form, which can have a much stronger impact on your health than sugars in solid foods.
