A new meta-analysis involving over half a million people reveals a clear message: how you consume sugar may matter more than how much you consume.
Researchers from Brigham Young University and German institutions analyzed global data and found that drinking your sugar — whether from soda, energy drinks, or even 100% fruit juice — is consistently linked to a higher risk of developing type 2 diabetes. In contrast, sugar consumed as part of solid foods did not show the same risk and was sometimes even linked to a lower risk.
“This is the first study to draw clear dose-response relationships between different sugar sources and type 2 diabetes risk,” said Karen Della Corte, a nutritional science professor at BYU and lead author of the study. “It highlights why drinking your sugar — whether from soda or juice — is more problematic for health than eating it.”
Here’s what the data showed:
Each additional 12-ounce serving of sugary beverages (soda, energy drinks, sports drinks) per day was linked to a 25% increase in diabetes risk.
Each additional 8-ounce serving of fruit juice per day raised the risk by 5%.
There was no safe minimum threshold — risk increased from the very first serving.
Surprisingly, sugar from foods, like whole fruit or dairy, was not associated with a higher risk and in some cases was inversely associated with diabetes.
Researchers suggest the difference may come down to how the body processes liquid vs. embedded sugars. Sugary drinks flood the liver with fast-absorbing sugar, increasing liver fat and insulin resistance. Solid foods, like fruit or yogurt, deliver sugar with fiber, protein or fat, slowing absorption and reducing metabolic strain.
“Rather than condemning all added sugars, future dietary guidelines might consider the differential effects of sugar based on its source and form,” Della Corte said. “This study underscores the need for even more stringent recommendations for liquid sugars.”
Read the full study in Advances in Nutrition here. The authors reported no funding received for this study.