New research challenges the old view that all sugars are alike. It finds that consuming sugar in beverages—sodas, fruit juices, energy drinks—may raise the risk of type 2 diabetes more than eating the same amount of sugar in solid foods. This landmark meta-analysis and related studies highlight the dangers of “liquid sugar” and call for renewed focus on sugary drinks in Thailand, where such beverages are deeply woven into daily life.
Experts say the body’s response to liquid sugar is different because of how quickly the liver processes sugars from drinks. Sugary drinks are rapidly absorbed, delivering a concentrated dose of glucose and fructose that spikes blood sugar and insulin levels. This places significant stress on liver metabolism and can drive insulin resistance, a precursor to diabetes, while also promoting the buildup of visceral fat linked to heart disease. In contrast, sugars from solid foods—especially those in whole foods with fiber—tatten down the rush, leading to a more moderated metabolic response.
Even beverages perceived as healthy, like 100% fruit juice, may carry higher diabetes risk. Research shows that every eight-ounce glass of juice per day can elevate diabetes risk by about 5 percent, regardless of whether the juice is freshly squeezed or store-bought. Whole fruit, with its fiber and cellular structure, slows absorption and supports steadier digestion, reducing the risk.
In Thailand, sweetened drinks are ubiquitous—from Thai iced tea and coffee to convenience-store sodas, bubble teas, and bottled fruit beverages. Data from Thailand’s Ministry of Public Health indicate that Thais consume sugar well above global recommendations, with much of it coming from drinks. Urban lifestyles, rising youth consumption, and aggressive marketing by beverage companies have contributed to these trends. The government has experimented with a multi-phase sugar tax to curb consumption, but sugary drinks remain popular.
Thai health experts emphasize the need to translate these findings into public action. A senior advisor from the Thai Nutrition Association notes that the real culprits behind rising metabolic disease are often beverages, not merely desserts. The concern is especially acute for young people who frequently consume multiple sugary drinks daily, including bubble tea, energy drinks, and cafe beverages, increasing the risk of early-onset diabetes and fatty liver disease.
Thai cuisine historically emphasized fresh fruits, vegetables, and natural sweeteners used sparingly. Today, however, multinational beverage brands and a growing network of cafes have made sugar-sweetened drinks a daily staple. A health policy officer explains that sugary drinks have become normalized and even symbolic of modern life and prosperity, challenging traditional Thai dietary patterns.
Experts urge a shift in public health strategy beyond “eat less sugar.” It is crucial to reduce added sugars in drinks. Water should be the default beverage, with tea or coffee enjoyed with little or no sugar. Parents can model limiting sugary drinks as rare treats, and schools should re-evaluate menus and labeling to highlight high-risk products. Clear, practical guidance will be essential as Thailand addresses rising obesity and diabetes among younger generations.
The takeaway for Thai readers is practical and clear: prioritize water and unsweetened beverages, choose whole fruit over juice, and regard sugary drinks as occasional indulgences. Routine health checks, better nutritional labeling, and community awareness campaigns will support prevention efforts and healthier choices at home, school, and the marketplace.
According to research from leading universities and health institutes, not all sugar carries the same risk—and what you drink may matter more than what you eat.