New Study Links Sugar in Beverages to Higher Type 2 Diabetes Risk

PROVO — A recent study from Brigham Young University indicates that consuming sugar through drinks significantly raises the risk of developing Type 2 diabetes, while moderate intake of other sugars doesn’t seem to have the same effect, and in some cases, can even reduce the risk.

The study, led by Karen Della Corte, an assistant professor at BYU, highlights that the way sugar is consumed matters just as much as the quantity. Della Corte points out that the relationship between sugar and health is more complex than many people might think.

“Sugar has kind of taken on this role as a nutritional villain, which has led to a lot of confusion,” she noted. “The general belief is that sugar is simply harmful, but the reality is a bit more intricate.”

Key Findings from the Research

In collaboration with researchers from two German universities, BYU researchers conducted a thorough meta-analysis aimed at establishing how dietary sugar intake affects Type 2 diabetes risk. This study is reportedly among the largest of its kind, being the first to demonstrate that not all sugars contribute equally to diabetes risk.

According to the findings, each extra serving of a sugar-sweetened beverage consumed daily—think non-diet soda, energy drinks, or any sugary drink—was associated with a 25% increase in the risk of developing Type 2 diabetes. On the flip side, other forms of sugar consumption displayed either no significant connection to diabetes risk or even linked to lower risk levels. Interestingly, even fruit juices, when consumed as an additional serving, were found to raise the risk by 5%.

“Sugary beverages introduce a large amount of sugar quickly, without the elements—like fiber, protein, or fat—that generally slow digestion,” Della Corte explained. “When sugar is consumed as a liquid, it hits the bloodstream rapidly, which can overload the body’s processing ability.”

On the other hand, the meta-analysis showed that additional daily intakes of 20 grams of sucrose or total sugar were tied to a decrease in Type 2 diabetes risk. For total sugar, the risk notably decreased at around 40 to 60 grams per day, but increased again beyond that threshold.

The Impact of the Modern Diet

While sugar often gets a bad reputation, Della Corte emphasizes that eliminating it entirely is not the solution. Instead, shifting how we consume sugar could be more beneficial.

“Humans have included sugar in their diets for centuries, whether from fruits, honey, or dairy,” she stated. “It’s not sugar itself that’s the issue; it’s how we’re consuming it today. Now, we encounter sugar mainly in heavily processed forms, especially in liquids, where it lacks the nutrients found in whole foods. That’s where the health risks really arise.”

The difference in how liquid and solid sugars affect the body comes down to digestion. Sugars paired with fiber, fat, or protein take longer to break down, while liquids pass through the stomach more quickly, leading to a spike in blood sugar levels that demands extra insulin to handle.

Additionally, sugary drinks frequently contain high fructose corn syrup, which is primarily processed in the liver and, when consumed in excess, can lead to liver stress and fuel fat production, raising the likelihood of conditions like nonalcoholic fatty liver disease and Type 2 diabetes.

Addressing the Diabetes Epidemic

With nearly 12% of the U.S. population diagnosed with diabetes—and many more undiagnosed—understanding the causes and correcting misconceptions are more critical than ever, according to Della Corte. “The alarming rise in Type 2 diabetes underscores the need to pinpoint how specific carbohydrates play a role in this public health crisis,” she said. “We really need to avoid treating all sugars as the same. This research illustrates that sugars from beverages are notably risky, while sugars from whole foods do not pose the same threat.”

Assessing ‘Dirty Soda’ Culture

As “dirty soda”—a mix of sugary flavored syrups with regular or diet soda—gains popularity in Utah, Della Corte encourages greater awareness of the health impacts associated with sweetened beverages. “Sugary drinks don’t contribute to feelings of fullness, unlike solid sugars consumed with food,” she observed. “So, while you might think you’re balanced, those extra calories can add up without you even realizing it.”

While this study didn’t delve into artificial sweeteners, Della Corte suggests that diet beverages shouldn’t be seen as healthful options but could assist in transitioning away from sugary drinks. Alternatives like sparkling water or naturally flavored drinks are preferred.

As for other foods, Della Corte mentioned that sugar consumed alongside dairy, fiber-rich cereals, or whole grains doesn’t correlate with diabetes risk and might actually promote a healthier diet overall. “There’s a place for sugar in a balanced diet, and under certain conditions, it could even lead to healthier choices,” she added.

In her upcoming research, Della Corte plans to compare food sources of sugar with those having a higher glycemic index, which could help identify suitable substitutes for items linked to increased Type 2 diabetes risk.