Overindulgence in Sweetened Beverages Linked to Increased Risk of Type 2 Diabetes
A comprehensive meta-study conducted by researchers from Brigham Young University and German universities sheds light on the distinct impact of sugar consumption on the risk of developing type 2 diabetes. The study, published in the journal Advances in Nutrition, reveals that while sugar-sweetened beverages (SSBs) increase the risk of the condition, sugar consumed in solid foods may even have a protective effect.
This new research contradicts the common belief that all sugar should be avoided to reduce the risk of type 2 diabetes. The study found a significant correlation between the consumption of SSBs, such as soft drinks, sports drinks, and energy drinks, and the development of type 2 diabetes. For every 12-ounce daily serving of a sugar-sweetened drink, there was a 25% increase in the risk of diabetes, with the risk evident even from the very first daily serving, suggesting no safe minimum threshold. Fruit juice, while not as harmful as SSBs, still poses a risk, with each serving increasing the risk by about 5%.
Conversely, when it comes to sugars eaten in or with foods, the study found an inverse relationship with the risk of developing type 2 diabetes. Repeatedly, the moderate intake of sugars in solid foods was not associated with harm but may even be beneficial. This finding challenges the idea that all sugar is inherently harmful and instead emphasizes the importance of the context in which sugar is consumed.
The study's lead author, Karen Della Corte, PhD, Assistant Professor of Nutrition, Dietetics, and Food Science at Brigham Young University, explains that this difference in impact can be attributed to the way the body processes liquid sugars compared to sugars eaten with food. When sugar is dissolved in liquid, it enters the body rapidly, overwhelming the system and leading to sharp blood sugar spikes and insulin responses, contributing to an increased risk of type 2 diabetes. On the other hand, when sugars are consumed as an ingredient in foods or eaten with foods, they are absorbed more slowly and healthily.
The study's findings support the idea that carbohydrates, including sugars, are essential in a healthy diet, but their impact depends significantly on how they're consumed. Dietitian Michelle Routhenstein, MS RD CDCES CDN, concurs, emphasizing the importance of choosing carbohydrates wisely by pairing them with fiber, protein, and healthy fats to slow down sugar absorption and support overall health. Instead of low-carb diets, which have been linked to harmful side effects, Routhenstein advocates for a focus on balance and quality in one's diet.
In summary, the meta-study underscores the importance of being mindful of the source and form of sugar when making dietary choices. While SSBs significantly increase the risk of developing type 2 diabetes, the consumption of sugar in solid foods does not consistently show a harmful association and may even have a protective effect. This nuanced understanding is vital in guiding nutrition advice aimed at diabetes prevention.
- The meta-study conducted by Brigham Young University and German universities reveals that sugar-sweetened beverages (SSBs) increase the risk of type 2 diabetes, while sugar consumed in solid foods may have a protective effect.
- The study found a significant correlation between the consumption of SSBs and the development of type 2 diabetes, with each 12-ounce daily serving boosting the risk by 25%.
- Conversely, the moderate intake of sugars in solid foods was not associated with harm but may even be beneficial, challenging the notion that all sugar is inherently harmful.
- The lead author, Karen Della Corte, PhD, attributes the difference in impact to the way the body processes liquid sugars compared to sugars eaten with food.
- Dietitian Michelle Routhenstein, MS RD CDCES CDN, agrees with the study's findings and emphasizes the importance of choosing carbohydrates wisely, pairing them with fiber, protein, and healthy fats to slow down sugar absorption and support overall health.
