Sip with Caution: Global Study Links Sugary Drinks to 25% Higher Risk of Type 2 Diabetes.png)
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New Delhi, May 28 — If you’re one of the millions who enjoy soft drinks, fruit juices, or energy beverages on a daily basis, you may want to reconsider your drink of choice. A comprehensive global study has now confirmed that regular consumption of sugar-sweetened beverages (SSBs) significantly increases the risk of developing type 2 diabetes (T2D), even at moderate levels.
The study, led by researchers from Brigham Young University (BYU) and published in the peer-reviewed journal Advances in Nutrition, analyzed health data from more than half a million individuals across multiple continents. The findings are both striking and sobering: drinking just one 350 ml serving of sugary beverages per day raises the risk of T2D by 25%.
A Closer Look at the Research
“This is the first study to clearly establish dose-response relationships between different sources of sugar and type 2 diabetes,” said lead researcher Karen Della Corte, a nutritional science professor at BYU. “It highlights why liquid sugars—whether from soda or juice—are more harmful to our health than sugars consumed in solid food.”
Key Findings at a Glance
| Beverage Type | Serving Size | Increase in T2D Risk |
|---|---|---|
| Sugar-sweetened beverages | 350 ml/day | 25% |
| 100% Fruit juices | 250 ml/day | 5% |
| Water or unsweetened drinks | - | No increased risk |
Unlike sugars naturally embedded in whole foods like fruits and grains, the study emphasizes that "liquid sugars" are absorbed rapidly and have an acute impact on blood glucose levels. This can overload the liver, promote fat accumulation, and lead to insulin resistance—a key driver of type 2 diabetes.
Fruit Juice: Not as Healthy as It Seems
While fruit juices often carry the image of a healthy choice, the study challenges that perception. Even natural juices—like orange or apple juice—were shown to raise T2D risk, albeit to a lesser extent than sodas and sports drinks.
“Natural doesn’t always mean safe,” said Della Corte. “Consuming fruit juices every day, even if they’re 100% juice, still presents a risk due to the liquid sugar content.”
Why Liquid Sugars Are More Dangerous
Health experts explain that sugary beverages don’t satiate hunger the way solid foods do. People tend to consume more total calories when they drink their sugar, leading to metabolic strain.
“Liquid sugar floods the bloodstream more rapidly, triggering sharper spikes in insulin and blood glucose,” explained Dr. Shalini Bhatnagar, a New Delhi-based nutritionist not involved in the study. “This can wear out the pancreas faster and contribute to the onset of diabetes.”
Whole Foods vs. Beverages: A Critical Distinction
The research also makes a clear distinction between “free sugars” in drinks and sugars present in nutrient-dense whole foods. Embedded sugars in whole fruits, dairy, and grains come with fiber, proteins, and fats that slow sugar absorption and reduce metabolic stress.
| Sugar Source | Type | Glycemic Impact |
|---|---|---|
| Soda, juice | Liquid, added | High |
| Whole fruits | Embedded, natural | Low |
| Dairy products | Embedded, natural | Low |
| Processed snacks | Added | Medium to High |
Global Health Implications
The study reinforces growing calls for stricter dietary guidelines on sugary drinks. With diabetes rates soaring globally, experts are urging governments and health organizations to rethink beverage labeling and taxation policies.
“The findings should alarm policymakers,” said Professor Della Corte. “We now have robust evidence to support stronger interventions on sugary drinks.”
What You Can Do: Healthier Alternatives
Health professionals recommend swapping sugary drinks for healthier options such as:
- Water (with lemon or cucumber for flavor)
- Unsweetened herbal teas
- Coconut water (in moderation)
- Diluted natural juices (1 part juice, 3 parts water)
In India: A Rising Diabetes Crisis
India is among the top countries battling an epidemic of type 2 diabetes, with more than 101 million diabetics as per the ICMR-INDIAB 2023 study. Urbanization, changing diets, and increasing consumption of sugar-sweetened beverages are all contributing factors.
With scorching summer temperatures, the temptation to reach for a cold soda is high—but so is the risk.
Final Word
This landmark study sends a powerful message: moderation in sugar consumption is not just a recommendation—it’s a necessity. The choice between a fizzy drink and a healthier alternative could mean the difference between long-term wellness and chronic disease.