Okay, so check this out: a study came out saying that sugary drinks like soda and energy drinks are worse than sugary foods when it comes to type 2 diabetes. It’s in Advances in Nutrition, and it might make you rethink what you drink.
Drinks vs. Foods: It’s How You Take It
Researchers from Brigham Young University and other places looked at 29 different studies with over 800,000 participants. Here’s what they learned:
One 12-ounce sugary drink each day can raise your chance of getting type 2 diabetes by about 25%.
Even a small 8-ounce glass of fruit juice can increase the risk by 5%.
Here’s the strange part: the sugar you get from solid foods, like fruit or candy, seems okay. Whole foods with sugar might even be helpful.
Dr. Karen Della Corte, who is a BYU food expert and led the study, mentions that how you consume sugar changes how it messes with your health.
Why Sugary Drinks Are So Bad
Sugary drinks affect your body in different ways than sugary foods:
Quick Rush: Drinks send sugar into your blood quickly, which raises your blood sugar fast.
Too Much Insulin: Your body has to send out lots of insulin to deal with all that sugar. If this happens a lot, it can affect how your body handles blood sugar in the long run.
Missing Nutrients: Unlike whole foods, sugary drinks often don’t have fiber, protein, or fats, which help slow down the sugar getting into your system.
The researchers believe that liquid sugars are worse because of all of this.
Important for Public Health
This study agrees with earlier info that suggests sugary drinks are linked to type 2 diabetes, weight gain, heart issues, and other health issues.
A review in Europe and the U.S. found that people who drink sugary drinks often are up to 30% more likely to get diabetes, even if they’re at a healthy weight.
Some experts at Harvard’s School of Public Health think sugary drinks are a big issue because they’re making so many people sick around the world.
What It Means for You
The main thing to remember is simple: it’s not just about the sugar amount but also the kind of sugar.
Reduce the amount of soda, juice, and energy drinks you drink.
Drink water, unsweetened tea, or drinks with very little sugar.
Eat more whole foods like fruits, veggies, and grains, where the sugar comes with nutrients.
People in the health community are pushing for labels that are easy to understand, public awareness campaigns, and better school options to help people understand the between liquid and solid sugar.
The Key Point
This study backs up what doctors and food experts have been saying: sugary drinks are one of the worst sources of added sugar. Liquid sugar affects your body in ways that raise your risk of diabetes and other problems, especially when you compare it to the sugar in fruit or whole foods.
As Dr. Della Corte says, focus on reducing not only the amount of sugars you drink but also the type.
