Sweet Treats Fare Better Than Sugary Drinks for Diabetes and Heart Health

It turns out that when it comes to sugar and our health, how we consume, it matters more than the quantity we consume overall. Two recent studies suggest that drinking sugar – like soda, energy drinks and even fruit juice – could be much worse for our health than eating it in the form of treats, like baked goods or dairy products.

That eating too much sugar over time is not good for us is not breaking news. What surprised the researchers, however, was how different the health effects were depending on whether the sugar came from a glass or a plate. And what’s even more unexpected: cutting out sugary treats altogether may not be the healthiest decision either.

Learn more: 4 Science-Backed Diets to Improve Your Health

Sugary drinks and diabetes

A large study from Brigham Young University, published in Progress in nutrition, analyzed data from more than half a million people across multiple continents to see how different sources of sugar affected the risk of developing type 2 diabetes (T2D).

Overall, when sugar was consumed via beverages such as soda and fruit juice, the risk of developing T2D was consistently higher than when it was consumed from other sources, according to a press release.

They took into account body mass index, calorie intake exceeding body needs and other lifestyle factors, and found that each additional 12-ounce serving of sugary drinks per day increased the risk of developing T2D by 25 percent. Interestingly, average daily dietary intakes of total sugar showed the opposite, suggesting a surprising protective effect.

“This is the first study to establish clear dose-response relationships between different sources of sugar and type 2 diabetes risk,” lead study author Karen Della Corte, a professor of nutritional sciences at BYU, said in the release. “This shows why drinking sugar, whether soda or juice, is more problematic for your health than eating it.”

Sweet drinks and heart health

A second study, published in Public health frontiersfound a similar trend with respect to cardiovascular disease. Researchers at Lund University analyzed dietary data from almost 70,000 participants who took part in two long-term Swedish cohort studies.

They narrowed it down to three types of sugar consumption: toppings like honey, baked goods, and sugary drinks. When tracking the risk of seven different cardiovascular diseases, once again, sugary drinks stood out.

Consumption of sugary drinks significantly increases the risk of common cardiovascular diseases, such as ischemic stroke, heart failure, atrial fibrillation, and abdominal aortic aneurysm. In contrast, eating candy was not associated with the same risks. In fact, people who occasionally enjoyed sugary treats tended to perform better than those who avoided sugar altogether.

“These results suggest that extremely low sugar intake may not be necessary or beneficial for cardiovascular health,” suggested lead author Suzanne Janzi from the Malmö Department of Clinical Sciences in a press release.

Why drinking sugar is harder

So why does sugar seem to do more damage when consumed in beverage form? Researchers think it depends on how the body processes it. Sugary drinks and fruit juices simultaneously deliver large amounts of isolated sugar, causing sudden spikes in blood sugar that can overwhelm the liver, increase liver fat, and worsen insulin resistance.

Sugars consumed in whole foods, such as fruits, dairy products or whole grains, are absorbed more slowly thanks to fiber, fats and proteins.

“Context also matters: Treats are often enjoyed in social settings or on special occasions, while sugary drinks may be consumed more regularly,” Janzi said.

Surprisingly, despite its vitamin-rich fruits, juice still falls into the same category as soda due to its concentrated sugar content, making it a poor alternative to whole fruits.

Della Corte and Janzi say current dietary advice could use an update.

“Rather than condemning all added sugars, future dietary guidelines could take into account the differential effects of sugar depending on its source and form.” Della Corté said.

Still, they emphasize that more research is needed to refine our understanding of why our bodies respond so differently to sugar in liquid and solid form.

Learn more: Sugary drinks disrupt human organs as they pass through the body

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