The Secret to Improving Blood Sugar Levels Lies in How You Eat! Is Juice Not a Friend to Fruit? The Decisive Difference Between Drinking Sugar and Eating Sugar

Introduction—Is "Sweets = Bad" Outdated?

The term "carbohydrate restriction" has been circulating for quite some time. But should we really view "sugar" itself as the enemy? A recent large-scale meta-analysis has revealed that the "method" of sugar consumption is key, particularly highlighting that "liquid sugar" dissolved in beverages disrupts metabolism more than we might have imagined.

Overview of the Study and Key Data

An international team, including Duke University, conducted an integrated analysis of 25 prospective cohorts involving 502,880 participants across five continents. They followed subjects without diabetes for up to 10 years, classifying not just the total amount of carbohydrates but also their "source" precisely. The results were shocking.

• Adding just one sugary soda or sports drink a day increases the risk of type 2 diabetes by 25%

• Even 100% fruit juice increases the risk by 5%

• Total carbohydrates and those from fruit sources reduce the risk by 4-5%
  , proving that "the same molecule can be either poison or medicine depending on its packaging."
  
  
  

Three Reasons Why "Drinking Sugar" is Dangerous

1. Absorption Speed: Liquids bypass chewing and gastric retention, heading straight to the small intestine. Glucose and fructose rapidly pass through the portal vein, overloading the liver.

2. Lack of Satiety Signals: Solid foods trigger stomach expansion and hormone secretion, which don't occur with liquids, leading to an underestimation of calorie intake.

3. Behavioral Risk: The act of quenching thirst is linked to calorie intake, making it easy to drink "unconsciously multiple cups."

Real Voices from Social Media

On Reddit's science board, the discussion heated up with over 50,000 upvotes.

"Solids are slowed by fats and bile, but liquids are a highway" (User NoblePotatoe)Reddit
"The West should imitate Japan's unsweetened bottled tea culture. Cola is almost for tourists." (User apistograma)Reddit

Other comments include "Some people drink 44 cups of sugar water a day with 2-liter sodas" and "I used to think orange juice was healthier than cola," highlighting the "blind spot of beverages."

Expert Comments

Dr. Karen Della Corte, one of the paper's authors, stated, "Policies should address not only the amount of 'added sugar' but also its form," suggesting a revision of the U.S. Dietary Guidelines. Professor Malik from Harvard T.H. Chan School of Public Health added that "liquid sugar accelerates liver fat and insulin resistance."Food & Wine

Tips for Japanese Dining Tables

1. Morning Juice→Whole Fruit: A whole orange provides 4g of fiber compared to 200mL of juice.

2. Revisiting Sweet Café Drinks: A medium-sized latte equals 10 sugar cubes. Use cinnamon or unsweetened oat milk for flavor.

3. Utilizing Unsweetened Tea from Convenience Stores: Replace soft drinks during meals with green tea or barley tea for zero calories.

4. Make "Treats" Solid: If you crave sweets, choose a chocolate bar over a donut, or fruit yogurt over ice cream, to enjoy the satisfaction of chewing.

Policy and Industry Implications

The "soda tax" in the UK and Mexico achieved an average 6.3% reduction in purchases, with cardiovascular events expected to be suppressed. Beverage companies are rapidly shifting to zero-sugar products, but research questioning the metabolic effects of artificial sweeteners is increasing. In the future, "sugar reduction + low GI + added dietary fiber" will be key to next-generation beverage development.Wikipedia

Conclusion—Changing the World by Reducing "Drinking Sugar"

Carbohydrates are inherently a source of energy and not "villains." However, once they travel via the fast track of liquids, they become a burden that exhausts the liver and pancreas. By changing just one glass of your choice, your health curve in ten years will undoubtedly shift. Start by reviewing today's beverages and take a step towards a lifestyle where "sweetness is enjoyed by chewing."