Is Drinking Sugar Worse for Diabetes Than Eating It?  

Sugar is often at the center of discussions around health and nutrition, particularly its connection to type 2 diabetes (T2D).

However, not all sugar is created equal when it comes to its effect on our bodies.

The form in which sugar is consumed can significantly impact health outcomes, including the risk of diabetes.

Recent studies suggest that consuming sugar in liquid form may be worse for diabetes than eating it in foods.  

This blog will examine why consuming sugar poses a higher risk, analyze the scientific basis behind these findings, and provide practical recommendations for managing sugar intake responsibly.  

Understanding the Impact of Sugar on Diabetes  

How we consume sugar, whether in natural or added forms, affects our blood sugar levels.

However, our bodies metabolize sugars differently depending on whether they are consumed in beverages or whole foods.

Beverages like sodas and fruit juices often contain isolated sugars that are absorbed rapidly, leading to spikes in blood sugar and insulin levels.

On the other hand, sugars in whole foods, such as fruits or whole grains, contain fiber, fats, or proteins that slow down this process, thereby reducing their glycemic impact.  

Key Study Findings  

Several large-scale studies have provided substantial evidence that sugar from beverages has a more harmful association with type 2 diabetes compared to sugar from solid foods.  

• Meta-Analysis on Dietary Sugar and T2D Risk  

A systematic review of 29 cohort studies, which included 801,530 participants, highlighted that a single serving of sugar-sweetened beverages (SSBs) per day increased the risk of developing type 2 diabetes by 25%.

Similarly, fruit juices increased the risk by 14% per serving. On the contrary, consuming 20 grams of sugar or sucrose daily from solid food sources was linked to a reduced risk of diabetes (Della et al., 2025)  

• Why Beverages Are Riskier  

The same study, along with work by researchers at Brigham Young University (BYU) in collaboration with German scientists, found that isolated sugars in beverages overwhelm the liver, leading to increased fat deposition and insulin resistance (Gill, 2025).

On the other hand, sugars in whole fruits or grains are metabolized more effectively because their fiber content slows the release of glucose into the bloodstream.  

• Artificial Sweeteners Are No Safe Haven  

A related study from the Coronary Artery Risk Development in Young Adults (CARDIA) reports that a high intake of diet beverages with artificial sweeteners like saccharin or aspartame increases the risk of diabetes by 129%.

Clearly, replacing sugar-sweetened beverages with diet sodas is not the ideal solution.  

Why Liquid Sugar Causes More Damage  

Sugar-sweetened beverages like sodas and fruit juices have a distinct metabolic effect compared to solid foods.

Here’s why they are more dangerous for diabetes risk:

1. Rapid Blood Glucose Spikes  

The liquid form of sugar allows for rapid absorption into the bloodstream, causing sudden spikes in blood glucose and insulin levels.

Over time, this repeated stress on the pancreas can lead to insulin resistance and eventually type 2 diabetes.  

2. Poor Satiety Response  

Liquid calories do not provide the same sense of fullness as calories from solid food, leading to higher overall calorie consumption.

An individual may drink a sugary beverage without reducing their food intake, contributing to weight gain, a key risk factor for diabetes.  

3. Isolated Sugars and Lack of Nutrients  

Unlike whole foods, sugary drinks lack beneficial components like fiber, vitamins, and minerals.

These isolated sugars overload the liver, increasing triglycerides and raising the risk of insulin resistance.  

Sugar in Solid Foods vs. Beverages  

Not all sugar-containing foods negatively impact diabetes risk. The context in which sugar is consumed makes all the difference.  

Whole Foods with Natural Sugars  

• Examples include fruits, vegetables, grains, and dairy products.  
• These foods are rich in nutrients and fiber, which slow the absorption of sugar, preventing blood sugar spikes.  
• Fiber in fruits and whole grains also benefits gut health and supports insulin sensitivity.  

Processed Foods with Added Sugar  

• Examples include cookies, cakes, and sweetened breakfast cereals.  
• While still less harmful than beverages, excessive consumption of such foods can contribute to obesity, a diabetes risk factor.  

Beverages with Added or Natural Sugar  

• Examples include sodas, fruit juices, energy drinks, and sweetened coffees.  
• Even natural sugars like those found in 100% juice can cause harm when consumed in excess, as they lack fiber and are rapidly absorbed.  

Reducing the Risk of Diabetes  

To mitigate the risk of type 2 diabetes, it’s crucial to manage how sugar is consumed. Here are a few practical strategies based on current evidence:  

1. Cut Back on Sugar-Sweetened Beverages  

Research has shown a direct dose-response relationship between sugary drinks and diabetes risk.

Start by replacing these drinks with healthier options.  

Better Alternatives:  

• Water or sparkling water with a splash of lemon  
• Unsweetened herbal teas  
• Black coffee or tea without sugar  

2. Limit Fruit Juice Intake  

While 100% fruit juice contains vitamins, its lack of fiber means it can cause a rapid increase in blood sugar levels. Opt for whole fruits instead, which provide both nutrients and fiber.  

3. Read Food Labels  

Look for hidden sources of added sugar in processed and packaged foods. Sugar can appear under various names, including sucrose, glucose syrup, or high-fructose corn syrup.  

4. Practice Portion Control  

Even when consuming healthy foods like fruit, balance is key. Moderation in portion sizes helps to maintain stable blood sugar levels.  

5. Maintain a Balanced Diet  

Focus on a diet rich in whole grains, lean proteins, healthy fats, and vegetables. These foods promote satiety and reduce sugar cravings.  

6. Avoid Artificial Sweeteners  

Based on emerging research, artificial sweeteners may also increase the risk of diabetes. Stick to natural, unsweetened alternatives whenever possible.  

Rethinking Sugar Consumption  

The consumption of liquid sugars poses a significant risk for type 2 diabetes compared to sugars consumed in solid foods.

Researchers now emphasize the importance of distinguishing between different sugar sources in dietary guidelines.

Sugary beverages, such as sodas and fruit juices, should be limited or avoided. In contrast, sugars in whole foods, when consumed in moderation, can be part of a healthy diet.  

If you’re concerned about your risk of developing diabetes, the first step is to assess your sugar intake, particularly from beverages.

Small changes, such as substituting water or unsweetened tea for soda, can make a significant impact on your long-term health.