Why Drinking Sugar Is More Harmful Than Eating It
We all know too much sugar isn’t great, but how we consume it might matter more than we think.
A new study from Brigham Young University (BYU) is shining a light on a surprising twist: the real issue might not be sugar itself, but whether you're sipping or chewing it.
And, when it comes to liquid sugar health risks, the evidence is mounting: it’s the sugary drinks that are doing the most damage.
Sugar in Drinks vs. Food: Understanding the Health Impacts
When sugar is dissolved in drinks – soda, energy drinks, sweetened teas, even 100% fruit juice – your body absorbs it incredibly fast. There's no fiber, protein, or fat to slow it down.
This rapid absorption causes your blood sugar to spike, which, in turn, pushes your pancreas to release insulin. Over time, this rollercoaster ride can wear out your body’s ability to manage blood sugar, leading to insulin resistance and, eventually, type 2 diabetes.
Researchers found that every additional 12-ounce serving of sugar-sweetened beverages per day increased the risk of developing type 2 diabetes by an astonishing 25%.
Even fruit juice, which many people see as a healthy option, was associated with a 5% higher risk for every extra 8-ounce glass.
Sugary Drinks and Diabetes: The Not-So-Sweet Truth
The study’s takeaway is clear: sugary drinks are among the biggest offenders when it comes to metabolic health. This includes:
Sodas and soft drinks
Sports and energy drinks
Flavored waters and sweet teas
Fruit juices (yes, even the 100% ones)
These drinks flood your system with isolated sugars, unlike sugars found in whole foods. Without the fiber and nutrients you’d get from, say, a whole apple or a bowl of oats, your body doesn’t get the support it needs to process that sugar in a balanced way.
Why Food Sugar Isn’t the Same
Interestingly, sugar eaten as part of whole or nutrient-dense foods didn’t have the same harmful impact. In some cases, it was even associated with a lower risk of developing diabetes.
That may be because whole foods have fiber, healthy fats, and protein, elements that slow down digestion and help keep blood sugar in check.
This means an orange is better for you than a glass of orange juice. The juice has all the sugar, but none of the fiber that helps your body handle it more effectively. So, while the fruit might be sweet, its impact is a lot gentler on your system.
The Bigger Picture: Effects of Drinking Sugar on Your Health
Regularly downing sugary drinks doesn’t just raise your risk for type 2 diabetes. It’s also tied to poor metabolic health overall. That includes higher risks for liver fat buildup, obesity, and inflammation.
The BYU researchers explain that sugar-sweetened beverages create a kind of metabolic overload, particularly in the liver. This stress can throw off your body’s ability to regulate insulin and blood sugar, potentially leading to long-term health problems.
And, while the exact risks vary from person to person, the study suggests that even a moderate habit – say, a couple of sodas or juices a day – can have measurable effects over time.
Rethinking Your Drink
So, what should you reach for instead? Water, unsweetened tea, sparkling water with a splash of citrus, or even diluted juice (if you’re easing off slowly). Small changes like these can go a long way toward protecting your metabolic health.
Even if you’re not ready to quit sugary drinks cold turkey, just cutting back a little, especially on fruit juices and sodas, can make a real difference.
Liquid Sugar Health Risks: A Clear Warning
This latest research adds a new layer to what we know about sugar and health. It's not just about how much sugar you consume. It’s about how you consume it.
The fast-acting nature of liquid sugar health risks puts extra stress on your system, increasing the risk of insulin resistance and type 2 diabetes.
If you're looking to improve your long-term health, the first and easiest step might be this: drink less sugar. Your body, especially your liver and pancreas, will thank you for it.