Think drinking fruit juice is a healthy habit? A new study suggests otherwise. According to research conducted by Brigham Young University (BYU), not only soda and energy drinks but even 100% natural fruit juice may significantly increase the risk of developing type 2 diabetes.

Researchers analyzed data from over 500,000 people across multiple continents, revealing alarming statistics:

• Drinking 350 ml of soda or energy drink daily increases diabetes risk by 25%

• Drinking just 250 ml of fruit juice daily raises the risk by 5%

Why Juice Can Be Dangerous

Fruit juice—though often seen as a healthier option—causes a rapid spike in blood sugar levels, similar to sugary beverages. The study did not single out specific fruits, suggesting that all types of fruit juice can be risky if consumed in excess.

Whole Fruit Is Safe, Juice Is Not

The research clearly differentiates between juice and whole fruits. Eating whole fruits, grains, or dairy does not increase the risk of diabetes. This is because the fiber and nutrients in whole foods help regulate sugar absorption.

Safe Foods for Diabetics

If you're managing or trying to prevent diabetes, experts recommend:

• Jamun, bitter gourd, and green vegetables

• Avoiding energy drinks, soda, and fruit juices

Even people who are currently non-diabetic are advised to limit daily fruit juice consumption, as excessive intake could increase long-term risk.

Tips to Prevent or Manage Diabetes

• Exercise at least 30 minutes daily

• Maintain a balanced diet rich in fiber and low in added sugars

• Avoid sugary drinks, including fruit juices

• Manage stress levels