New Study: Drinking Sugar May Be Worse for Your Health Than Eating It

SadaNews - It is well known that consuming too much sugar is harmful to health, but a new analysis suggests that the way we consume sugar may be just as important as the quantity.

A review of nearly 30 studies, published in the journal "Advances in Nutrition", found that consuming sugary drinks such as soda may increase the risk of developing type 2 diabetes more than consuming sugar-sweetened foods like cookies and cakes.

Karen Della Corte, the lead author of the study and an assistant professor of nutrition and dietetics at Brigham Young University, stated: "This research fills an important gap by emphasizing the significance of the context in which sugar is consumed."

She added in remarks to "Health": "Instead of issuing general guidelines to reduce sugar intake, we now have strong evidence that the source, form, and surrounding nutrients are key determinants of risk."

Which is worse: drinking sugar or eating it?

The researchers reviewed 29 studies analyzing the habits of over half a million people across multiple continents, what Karen described as "the first large-scale analysis of how the type of sugar consumption affects health." The report concluded that sugar from non-liquid sources was not associated with an increased risk of type 2 diabetes, whereas consuming sugary drinks was linked to it.

With each daily consumption of sugary drinks like energy drinks and sports drinks measured in 12 ounces (about 340 grams), the risk of developing type 2 diabetes rises by 25 percent. Even fruit juice had an effect, as every 8 ounces (about 225 grams) of fruit juice increases the risk by 5 percent.

The researchers noted that sugar in food was not related to the risk of developing type 2 diabetes, regardless of quantity, and it appeared to have a protective effect in some cases.

Consumption of 20 grams (about two tablespoons) daily of table sugar and total dietary sugar, including natural sugars, was associated with a decreased risk of developing type 2 diabetes.

Karen stated that the combined results show that "not all sugars are created equal."

It is important to note that the study did not prove that sugary drinks cause type 2 diabetes, but it only demonstrated an association between the two. While most studies in the analysis controlled for factors like body mass index and smoking, the researchers acknowledged that other lifestyle habits could explain the increased risks.

In fact, many people who consume these drinks are likely less physically active, which may influence the risk of diabetes, as Laura Schmidt, a professor at the Institute for Health Policy Studies and Department of Humanities and Social Sciences at the University of California, indicated to "Health."

Why might liquid sugar be more harmful?

Karen explains: "Sugary drinks may be more harmful because they lack any of the fiber, protein, or fats that typically slow down digestion found in food."

She states: "This means that sugary drinks enter the bloodstream quickly, causing spikes in blood glucose and insulin levels and bypassing the satiety signals in the brain. This rapid intake can also confuse the liver’s ability to process sugar, especially the fructose component."

She added that at high doses, fructose converts to fat in the liver, and fat accumulation is linked to metabolic disorders such as hepatic insulin resistance, leading to type 2 diabetes.

Laura pointed out that other ingredients, such as chemical additives, artificial colors, and flavors commonly found in sugary drinks, affect the "sensitive metabolic balance."

She emphasized: "Sugary drinks like sports drinks and sodas are usually harmful to health and should be consumed with caution, and preferably not at all."

How to reduce sugary drink consumption without feeling deprived?

Laura said that sugary drinks can create an addictive-like feeling. She adds: "If you are addicted to them, try to stay away from them, just as you would with cigarettes or tobacco."

She suggested: "You can start by mixing regular sparkling water with an equal amount of fruit juice or soda. Then, gradually, week by week, reduce the amount of sugary drinks until you reach the point of only drinking juices or water."