Why Liquid Sugar Is More Harmful Than Sugar in Food

‎A new large-scale international study has drawn a striking conclusion: sugar’s impact on health varies significantly depending on how it is consumed. Researchers at Brigham Young University have uncovered evidence that sugar from beverages—including soda and even 100% fruit juice—may pose a significantly greater risk for developing Type 2 diabetes (T2D) than sugar found in solid foods.

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‎Drinking sugar from soda and fruit juice raises Type 2 diabetes risk more than eating sugar in food, a global study from BYU researchers reveals.

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‎The findings are based on a comprehensive analysis of health data from more than half a million individuals across multiple continents. The team at BYU, led by nutritional science professor Karen Della Corte, established a clear dose-response relationship between various sugar sources and diabetes risk, highlighting how sugars in liquid form can disrupt metabolic health more severely than sugars embedded in whole foods.

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‎Each daily 12-ounce serving of sugar-sweetened beverages—ranging from soda to energy and sports drinks—was associated with a 25% increase in T2D risk. Fruit juice, though often perceived as a healthier option, also demonstrated a measurable impact: an additional eight-ounce serving per day correlated with a 5% increased risk.

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‎Researchers emphasized that these percentages reflect relative risk. For someone with a 10% baseline risk of developing T2D, consuming multiple sugary beverages daily could double that risk to 20%, not raise it to a certainty.

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‎Surprisingly, sugars consumed through foods told a different story. Moderate intake—approximately 20 grams daily—of total dietary sugar, including naturally occurring and added sugars, was associated with a slight decrease in T2D risk. This inverse relationship suggests that not all sugars carry the same metabolic consequences.

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‎Key differences lie in the body’s response to liquid versus solid sugar. Beverages with isolated sugars tend to cause rapid spikes in blood glucose, overwhelming the liver and promoting fat buildup, which can fuel insulin resistance. Solid foods, especially those rich in fiber, fats, or proteins—such as whole fruits, dairy, and grains—help moderate this response by slowing down sugar absorption.

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‎The physiological distinction between fruit and fruit juice also plays a critical role. Fruit juice may contain vitamins and antioxidants, but it lacks the fiber necessary to buffer its glycemic load. Without that fiber, the sugar content of juice more closely resembles that of soda than whole fruit. The study noted that even 100% juice was positively associated with increased T2D risk.

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‎Beverages with added sugars are still the most concerning. Their ability to deliver high concentrations of rapidly absorbable sugar without satiety or nutritional value puts them in a uniquely harmful category. Embedded sugars in whole foods, by contrast, are packaged with nutrients that support metabolic health and regulate insulin response.

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‎The researchers concluded that the form in which sugar is consumed plays a vital role in determining its health effects.