A new wave of research is upending long-held assumptions about sugar, revealing that consuming sugar in beverages—such as sodas, fruit juices, and energy drinks—may pose a significantly higher risk for type 2 diabetes and metabolic illness compared to eating the same amount of sugar in solid foods. The findings, drawn from a major meta-analysis and recently published studies, highlight the unique dangers of “liquid sugar” and call for renewed scrutiny of sugary drink consumption, especially in countries like Thailand where sweetened drinks are a staple of daily life.
Sugary beverages have long been known to contribute to obesity and heart disease, but until now, the prevailing dietary wisdom did not distinguish much between liquid and solid forms of sugar. Recent studies, however, have found compelling evidence that the method of sugar delivery makes a critical difference in the body’s metabolic response. For instance, researchers from Brigham Young University and a consortium of European scientists have shown that each additional 12-ounce serving of sugary drinks per day increases the risk of type 2 diabetes by as much as 25%, with the risk rising incrementally even with the very first drink. By contrast, sugars consumed as part of solid foods—particularly those found in whole foods with fiber—do not carry the same degree of risk, and some dietary sugars were even shown to be neutral or beneficial depending on their food context (KSL, NDTV Food).
Why does the body respond so much more adversely to sugar in drinks? The answer, scientist say, lies in the metabolism of sugars in the liver. Sugary drinks are rapidly absorbed, delivering a concentrated dose of glucose and fructose that rapidly overwhelms the body’s regulatory defenses, leading to dramatic spikes in blood sugar and insulin and placing extreme stress on the liver (AOL). “Beverages provide isolated sugars in a liquid form, leading to a higher glycemic impact that disrupts liver metabolism more than solid foods,” says a lead researcher involved in the meta-analysis. This rapid influx of sugar not only predisposes the body to insulin resistance—a key precursor to diabetes—but also stimulates fat production, particularly harmful visceral or “belly” fat linked to heart disease.
While fruit juices have long been marketed as a healthy alternative, the data shows they too are problematic. Even 100% juice—with no added sugar—was associated with an elevated diabetes risk, as its concentrated natural sugars are absorbed just as rapidly as those in sodas or energy drinks. “Every 8-ounce glass of juice per day was shown to increase diabetes risk by 5%, regardless of whether the juice was freshly squeezed or from concentrate,” notes an international team from the Advances in Nutrition journal (Knowridge Science Report). By contrast, consuming the same fruit in its whole form—such as an orange or apple—does not have this effect, thanks to fiber and cellular structure slowing sugar absorption and supporting more regulated digestion.
In Thailand, sweetened beverages are ubiquitous—from famous Thai iced teas and coffees, to convenience store sodas, bubble teas, and bottled fruit juices. According to the Ministry of Public Health, Thais consume an average of 28 teaspoons of sugar daily, roughly double the World Health Organization’s recommended upper limit, with a significant amount attributed to drinks (Wikipedia). Urban lifestyles, rising youth consumption, and aggressive marketing by drink companies have all contributed to these trends. In 2021, the Thai government slated a multi-phase sugar tax on sweetened drinks in a bid to curb harmful consumption, but the rise of trendy tea shops and imported drinks has continued.
Thai public health experts warn that these new findings should be a wake-up call. “We have spent years warning about the dangers of high sugar intake, but these new studies show that the real nutritional villains are drinks, not just sweets or desserts,” an advisor from the Thai Nutrition Association told the Bangkok Post. “Young people, in particular, are consuming multiple sugary drinks a day, often in the form of bubble tea, energy drinks, and café beverages, putting themselves at risk for early-onset diabetes and fatty liver disease.”
Historically, Thai cuisine relied much less on added sugars, focusing instead on fruits, vegetables, and coconut- or palm-based sweeteners in small amounts. But with the growth of multinational beverage brands, proliferation of convenience stores, and lifestyle changes, sugar-sweetened drinks are now a major feature in daily life. “In the past, people ate fruit for dessert and sipped herbal teas without sugar,” reports a senior health policy officer. “But today, sugary drinks are socially normalized—even seen as a symbol of modern lifestyle and prosperity.”
Looking ahead, experts stress that the public and policymakers must rethink their approach to sugar reduction. It’s not enough to simply “eat less sugar”—it is critical to cut back on drinks with added or concentrated sugars. “Water should be the beverage of choice, and tea or coffee consumed with little or no sugar,” urges a leading Thai nutrition expert. “For parents, the best habit to instill is to make sugary drinks a rare treat, not an everyday item. And food labels, menus, and school meal plans should be re-examined to clearly signal which products are highest risk.”
As Thailand grapples with an epidemic of obesity and type 2 diabetes—notably affecting ever-younger generations—these new findings could reshape strategies for prevention and health education. Advocacy for safe, appealing, and affordable alternatives will be critical, from promoting clean drinking water to supporting local fruit and herbal beverage options that keep sugar content low.
For Thai readers, the call to action is clear: prioritize water and unsweetened drinks, choose whole fruits over fruit juices, and treat sugar-sweetened beverages as a rare indulgence—not a daily necessity. Routine health checks, clearer nutritional labeling, and community-level awareness campaigns will all be vital tools in the nation’s fight against diabetes and metabolic diseases (SciTechDaily, Miami Herald). As the research makes clear, not all sugar is created equal—and what’s in your glass may matter even more than what’s on your plate.