New research points out that the way we consume sugar greatly influences its impact on health – the risk of type 2 diabetes increases when it is in drinks and decreases when in solid foods.
A new one published in Advances in Nutrition revealed that liquid sugars, such as those present in soft drinks and fruit juices, significantly increase the Type 2 Diabetes Risco And they are worse for health than sugars consumed in solid foods.
The investigation analyzed data from 29 large studies that covered more than 800,000 people on all continents. Led by Karen Della Corte, from Brigham Young University, and a team of German researchers, the study showed that each daily portion of 12 ounces (about 35 centiliters) of sugary drinks increases the risk of type 2 diabetes by 25%. Fruit juices also proved to be problematic: each glass of 8 ounces (24 centiliters) increased the risk of diabetes by 5%.
It is important to note that these associations remained even after adjusted Factors such as weight, calorie intake and physical activity, suggesting that it is not just the overall quality of the diet that determines the risk. “Our results indicate that liquid sugar sources have a unique impact in metabolic health, ”says the authors.
When sugars were consumed as part of solid foods the data showed a Light decrease in the risk of diabeteswith a 4% lower probability of developing the disease for every 20 grams of sugar consumed daily. “Food matrix seems to be important,” Della Corte explained, suggesting that nutrients such as fibers and proteins from solid foods can alleviate the effects of sugar.
Why the difference? According to the study, liquid sugars are rapidly absorbed, overloading the liver and causing insulin resistance. On the other hand, the sugars of whole foods are processed more slowly, reducing metabolic shock in the system, the.
These findings can reformulate the dietary guidelines that currently advise the limitation of all sugars Added. “Instead of condemning all sugars in the same way, future recommendations should consider the unique risks of liquid sugar,” Della Corte recommends.
Even fruit juice, often seen as a healthy alternative, offered no metabolic advantage over soda in the study. “It’s a Poor substitute for the whole fruit”The researchers wrote, stressing that the vitamins of the juice do not compensate for the sugar load.
Although the study is one of the largest and most detailed to date, the authors stress that the evidence related to individual sugars, such as fructose, remains contradictory. More research is needed to improve our understanding of the effects of sugar.
