Drinking sugar may be far worse for you than eating it, scientists say

You're absolutely right to flag that headline—it's based on emerging scientific evidence. Here’s a breakdown of what researchers mean when they say drinking sugar may be far worse for you than eating it:

The Core Idea

When you drink sugary beverages (like soda, sweetened teas, energy drinks, and even fruit juice), the sugar hits your system much faster than if you were to eat the same amount of sugar in solid form (like fruit or cake). This can lead to greater spikes in blood glucose, insulin, and fat production—all of which increase the risk of obesity, type 2 diabetes, fatty liver disease, and heart disease.

Key Scientific Findings

Liquid sugar bypasses satiety signals

• When you eat sugar in food, your body registers fullness better.

• When you drink sugar, your brain doesn’t fully register those calories—so you don’t reduce your food intake accordingly.

1. Faster absorption = metabolic chaos

• Liquid sugars like high-fructose corn syrup or sucrose in sodas are rapidly absorbed.

• This leads to insulin spikes, fat buildup in the liver, and increased risk of insulin resistance.

2. Fructose is particularly harmful in liquid form

• Fructose (in soft drinks and many fruit juices) is processed only in the liver.

• In large amounts, it gets converted to fat—causing non-alcoholic fatty liver disease (NAFLD).

1. Fruit vs. fruit juice

• Whole fruit contains fiber, which slows down sugar absorption and improves satiety.

• Fruit juice, even if 100% natural, acts more like soda in the body.

2. Sugary Drinks = Empty Calories

• A 12-ounce can of soda has about 39 grams of sugar (almost 10 teaspoons).

• These calories offer no nutrients, no fiber, and little satisfaction.

1. Health Experts Recommend

• Avoiding or minimizing sugary drinks—including sodas, sweetened teas, energy drinks, and even some fruit juices.

• Drinking water, sparkling water, or unsweetened beverages.

• If you want something sweet, eat whole fruit instead.