The study is published in the journal Advances in Nutrition .

The researchers included in their analysis the findings of 29 studies conducted in Europe, the United States, Asia, Australia, and Latin America.

This new, large meta-study is the work of researchers at Brigham Young University in Provo, Utah, in collaboration with colleagues at Paderborn University and the University of Freiburg in Germany.

While sugars consumed in sweetened beverages significantly increase one’s risk of developing type 2 diabetes, sugars eaten in foods do not. In fact, they may even have a slight protective effect against developing the condition, a new study indicates.

Although a sweet tooth is often associated with an increased risk of developing type 2 diabetes, a new meta-study shows that the link between sugar and the condition is more nuanced than one might think.

The researchers found that an intake of 20 grams of sugars per day had an inverse relationship to the risk of developing type 2 diabetes. This suggests eating sugar may actually make a person less likely to develop diabetes.

Some may be surprised by the study’s finding regarding the connection, or relative lack thereof, between sugar consumed in or with foods and the risk of developing diabetes.

With each serving of fruit juice, the risk of diabetes increased by 5%, in the meta-study .

Fruit juice is considered by many to be a healthy alternative to such drinks and may contain fewer potentially harmful additives. However, it still contains a significant amount of sugar.

The meta-study found that for each 12-ounce daily serving of a sugar-sweetened drink, the risk of diabetes increased by 25% relative to their existing level of risk.

This study confirmed previous research, finding that the consumption of sugar-sweetened drinks, such as soft drinks, sports drinks, and energy drinks, was closely linked to the development of type 2 diabetes.

“That challenged the popular narrative that all sugar is inherently harmful, and it highlighted the importance of food context — including fiber, protein, and other nutrients — in how the body processes sugar,” Della Corte said.

Della Corte also reported her team was intrigued by the extent to which the moderate intake of sugars in solid foods was not only not associated with harm, but may even be beneficial in terms of diabetes risk.

“What did surprise us was how consistently the harmful associations with sugary drinks showed up across so many diverse populations — and that this increased risk was evident even with just one serving per day. That suggests there’s really no safe lower limit when it comes to sugary beverages.” — Karen Della Corte, PhD

“Our hypothesis was shaped by emerging research on glycemic response, liver metabolism, and the concept of the food matrix. [It] was based on the idea that sugar’s impact depends on how it’s delivered — not just how much you eat, but what else comes with it,” she said.

We were not surprised by the meta-study’s findings, said lead author Karen Della Corte, PhD , Assistant Professor of Nutrition, Dietetics, and Food Science at Brigham Young University.

When we consume sugars in drinks, they enter our bodies in a much different manner than they do when they’re ingested with food.

Della Corte explained, “When sugar is dissolved in liquid, it floods the system fast — and this rapid delivery overwhelms the body’s ability to process it in a healthy way.”

“One key reason,” she said, “is that sugary drinks deliver large amounts of sugar quickly and without any of the components that normally slow down digestion, like fiber, protein, or fat.”

These nutrients, on the other hand, do typically accompany sugars when they are eaten.

“Liquid sugars are absorbed quickly, leading to sharp blood sugar spikes and insulin responses,” added Michelle Routhenstein, MS RD CDCES CDN, Preventive Cardiology Dietitian and Heart Health Expert at EntirelyNourished.com, who was not involved in the study.

As our system is overwhelmed by liquid sugars, particularly fructose common in sugary drinks, a pathway to T2D is easy to imagine.

How sugary drinks heighten diabetes risk “When the liver is hit with a sudden, high dose of fructose, it can’t keep up. When overwhelmed, it diverts more of the excess fructose into fat production, a process known as ‘de novo lipogenesis.’ This buildup of fat in the liver can interfere with insulin signaling and contribute to metabolic dysfunction, leading to an increased risk of type 2 diabetes.”

— Karen Della Corte, PhD

When sugars are consumed as an ingredient in foods, or eaten with foods, it is absorbed more slowly and readily by the body.