Consuming Sugary Drinks Could Increase the Risk of Developing Type 2 Diabetes Significantly
In a recent large-scale study, researchers have clarified the distinction between sugar consumption from solid foods and sugar-sweetened beverages regarding type 2 diabetes risk. The findings suggest that drinks containing sugar – such as soda, fruit juice, energy drinks, or sports drinks – are associated with a higher risk of developing diabetes. In contrast, the consumption of sugars within solid foods does not exhibit the same harmful association.
Notably, each additional daily serving of a sugar-sweetened beverage increases the risk of diabetes by approximately 25%. Even fruit juice, typically perceived as a healthier alternative, raises the risk by 5% per additional 8-ounce serving. In comparison, sugar intake within solid foods – whether from fruits, dairy, whole grains, or ordinary table sugar – does not show the same negative association. Some studies indicate that consuming sugar as part of solid foods may even mildly reduce the risk of diabetes.
The differences between the two forms of sugar consumption can be attributed to the rate at which they are absorbed. Liquid sugars are quickly absorbed, leading to a more substantial impact on blood glucose levels, while sugars in solid foods are released more slowly due to the presence of fiber and other nutrients, resulting in a more modest effect on blood glucose.
Lead researcher, Karen Della Corte, PhD, Assistant Professor of Nutrition, Dietetics, and Food Science at Brigham Young University, was not surprised by the study's findings. She explained that the impact of sugar depends not only on quantity but also on how it's delivered to the body. Della Corte reported that there seems to be no safe lower limit when it comes to sugary beverages, as the increased risk was evident even with just one serving per day.
In contrast, the moderate intake of sugars in solid foods was not associated with harm but may even offer a slight protective effect against developing type 2 diabetes. This finding challenges the common belief that all sugars are inherently harmful. Instead, it highlights the importance of understanding the context in which sugars are consumed, including factors such as fiber, protein, and other nutrients that influence the body's processing of sugar.
When sugar is consumed in liquid form, it is rapidly absorbed, leading to sharp blood sugar spikes and insulin responses. In contrast, sugars in solid foods are absorbed more slowly, allowing the body to better process them. Routhenstein, a Preventive Cardiology Dietitian and Heart Health Expert, also noted that sugars in beverages do not satisfy feelings of fullness, causing people to consume more overall calories.
The study emphasizes the need for focusing on carbohydrate quality rather than just quantity. It reinforces the idea that sugars, along with other carbohydrates, are vital ingredients in a well-balanced diet. Instead of completely eliminating sugar, patients should learn to choose carbs wisely, pairing them with fiber, protein, and healthy fats to slow sugar absorption and support overall health.
- The study found that each additional daily serving of a sugar-sweetened beverage increases the risk of type 2 diabetes by approximately 25%.
- Even fruit juice, often perceived as a healthier alternative, raises the risk of diabetes by 5% per additional 8-ounce serving.
- In contrast, sugar intake within solid foods, including fruits, dairy, whole grains, or ordinary table sugar, does not show the same negative association with diabetes.
- Some studies indicate that consuming sugar as part of solid foods may even mildly reduce the risk of diabetes.
- The findings challenge the common belief that all sugars are inherently harmful and highlight the importance of understanding the context in which sugars are consumed, including factors such as fiber, protein, and other nutrients that influence the body's processing of sugar.
