Jan 16, 2026
3 min read
Do you think all sugar is so bad?Recent studies have found that drinking sugar is ten times more dangerous for diabetes and cardiovascular disease than eating it.
For years, public health recommendations have revolved around the idea of reducing the amount of sugar consumed.But research shows that the issue is more complex and needs to be considered in detail.It's not just how much sugar you consume, but how you consume it, that shapes your long-term health.
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In recent years, two major experiments have come to light that have changed the way scientists understand sugar and its effects on the body.They reached a surprising conclusion when put together: liquid sugar may be more harmful than sugar in solid foods.
Importance of sugar source
A 2025 meta-analysis conducted by BYU researchers found health data on more than 5,00,000 individuals.The purpose of this study was to verify whether the source of sugar, whether it was drinks, sweets or natural sugars in whole foods, affected the risk of developing type 2 diabetes.
Also Read - How A Delicious Breakfast Can Keep Blood Sugar Levels Normal
The study found that participants who regularly consumed sugary drinks had a greater risk of developing type 2 diabetes than those who consumed the same amount of solid foods.Even desserts, often considered the worst nutritionally, do not present the same degree of danger when eaten with an occasional meal.
However, natural sugars present in whole foods such as fruit have been found to have a neutral or protective effect, possibly due to fiber, micronutrients and slower digestion.
Why is sugar so problematic?
One of the main factors that differentiates liquid sugar from other sources is how the body reacts to it.Liquids are quickly processed in the digestive tract and do not activate the satiety reaction like solids.The results suggest that people can consume large amounts of sugar without reducing the amount of calories they consume from other foods.
Drinking a bottle of soda or sugary juice can provide the body with a few teaspoons of sugar within minutes, which is very fast and without the help of chewing, fiber or protein to regulate blood sugar.It causes a very rapid increase in blood glucose and insulin levels, thus increasing the metabolic pressure on the body for a long period.
Also Read- Can Your Microbiome Predict Diabetes Symptoms Years Before They Appear?
Heart health risks add to the concern
This problem is not only related to diabetes, but it also lasts longer.A 2024 study from Lund University followed nearly 70,000 participants and examined the relationship between different types of added sugar and heart disease risk.
Researchers have found that people who consume more sugar through drinks have a higher risk of cardiovascular disease than their sugar counterparts found in solid foods such as cakes or sweets.Regular consumption of sugary drinks has been linked to processes such as inflammation, weight gain and adverse changes in cholesterol, which are considered risk factors for heart disease.
In contrast, eating small amounts of sugary foods, especially when eaten occasionally rather than daily, is not associated with heart disease.
Recent research suggests that sugar intake through soda, sweetened juices and energy drinks may be a major cause of metabolic and heart health problems, compared to sugar consumed in solid foods, including desserts.
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16 Jan 2026 at 9:16 PM IST
Published by: Tanya Srivastava
