For years, sugar has been blamed as a leading cause of type 2 diabetes. But new research from Brigham Young University (BYU) is challenging the idea that all sugar is equally harmful. In what is now the largest and most detailed analysis on the topic, BYU researchers—working with scientists from Germany—found that where sugar comes from matters a lot.
Their findings suggest that sugars consumed through drinks like soda or even fruit juice increase the risk of type 2 diabetes far more than sugars eaten as part of whole foods.
The researchers looked at health data from more than half a million people across several continents. They discovered that people who drank more sugar-sweetened beverages—such as soft drinks, energy drinks, and sports drinks—had a significantly higher risk of developing type 2 diabetes.
In fact, every 12-ounce serving of these sugary drinks per day was linked to a 25% higher risk of the disease. And that risk began to rise from the very first daily serving, with no safe lower limit found.
Even fruit juice, which many people see as healthy, was linked to a rise in diabetes risk. Every 8-ounce glass of juice per day was associated with a 5% increase in risk. This includes 100% fruit juices, juice drinks, and nectars—many of which contain concentrated natural sugars with little or no fiber.
“This is the first study to show clear links between the type of sugar and diabetes risk,” said Dr. Karen Della Corte, the study’s lead author and a professor of nutritional science at BYU. “It really matters if you drink your sugar or eat it. Drinking sugar is far worse for your health.”
The study controlled for important lifestyle factors like body weight, calorie intake, and physical activity to make sure the sugar source itself was being fairly examined.
Surprisingly, sugars from solid foods—like table sugar added to food or sugars naturally found in fruit, dairy, and grains—did not show the same harmful effects. In fact, people who consumed about 20 grams per day of these sugars sometimes had a lower risk of type 2 diabetes.
The researchers believe the key difference lies in how the body processes sugar. Sugary drinks deliver sugar in a highly concentrated and fast-absorbing form, which can cause blood sugar spikes and overwhelm the liver. Over time, this can lead to insulin resistance and liver fat buildup—two major drivers of type 2 diabetes.
In contrast, sugars eaten as part of whole foods are “embedded” within foods that also contain fiber, protein, or fat. These nutrients slow down digestion and help keep blood sugar levels stable. Whole fruits, for example, provide natural sugar and fiber, which helps the body process the sugar more gently.
Even though fruit juice contains some vitamins, the researchers say it’s not a good substitute for whole fruit. It lacks the fiber and other nutrients that help regulate blood sugar, and the high sugar content makes it more similar to soda in how it affects the body.
“This research shows that liquid sugar—whether from soda or fruit juice—is especially harmful,” said Dr. Della Corte. “Rather than lumping all sugar together, it’s time we look more closely at how sugar is consumed. Future dietary guidelines should focus more on the form sugar takes, not just the amount.”
In short, while it’s still important to keep overall sugar intake in check, this study makes it clear that drinking sugar poses a much bigger threat to metabolic health than eating sugar from nutritious foods. When it comes to reducing your risk of type 2 diabetes, what’s in your glass may matter even more than what’s on your plate.
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The research findings can be found in Advances in Nutrition.
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