A massive study on carbs and blood sugar health found that it is safer to eat sugar than drink it. The study analysed data from 29 studies with more than 800,000 people in the U.S., Latin America, Europe, Asia and Australia. The study found that sugar from soda and juice was linked to blood sugar concerns, while sugar from whole foods wasn’t.
“Most recommendations lump all sugars together or focus broadly on added sugars,” Karen Della Corte, lead author and BYU nutritional science professor, said. “But our research shows that the health impact of sugar depends greatly on how it’s consumed.”
The study showed that a 12-ounce serving of sugary soda or energy drink raised blood sugar concern risks by 25 percent. An 8-ounce serving of fruit juice raised the risk by five percent. Sugars in whole foods with fiber, protein and fat slow digestion and help lower blood sugar, so they don’t increase the risk of blood sugar concerns.
“Lifestyle behaviors always play a role in chronic disease risk, but our analysis shows that the link between sugary drinks and [blood sugar concerns] persists independent of other factors like physical activity, weight status or smoking,” said Prof. Della Corte. “Sugary drinks appear to be uniquely harmful on their own.”
While foods like fruits, dairy and whole grains contain sugar, they don’t cause “metabolic overloads in the liver.” They don’t pose a threat to blood sugar the way simple carbs do. Instead, these nutrient-dense foods have health benefits.
“This study underscores the need for even more stringent recommendations for liquid sugars such as those in sugar-sweetened beverages and fruit juice, as they appear to harmfully associate with metabolic health,” Prof. Della Corte said. “Rather than condemning all added sugars, future dietary guidelines might consider the differential effects of sugar based on its source and form.”
Interestingly, the study comes from BYU. Utah has become famous in recent years for its soda shops that sell concoctions of soda mixed with syrups and creamers in massive quantities. For instance, the popular store Sodalicious sells 44-ounce soda mocktails. In a place where soda is so ingrained into the culture, this new study is essential information that could be vitally important. However, it is likely viewed as more distressing there than in areas where soda isn’t as prevalent. It’s admirable of the researchers to undertake work that is important to their community, even if the news might not be met with pleasure by the community they serve.
