Health

Fruit Juice vs Soft Drinks: Diabetes Expert Warns Both Contain 15 Spoons of Sugar, Equally Harmful for Health

News Desk6 months ago6 months ago644 mins

In a startling revelation that challenges long-held beliefs about healthy beverages, renowned diabetes specialist Dr. Bhagyesh Kulkarni has stated that fruit juice and soft drinks are equally harmful for people with diabetes and those at risk. Speaking on a popular health podcast hosted by Ranveer Allahbadia, Dr. Kulkarni emphasized that both drinks contain approximately 15 teaspoons of sugar per serving, making them detrimental to blood sugar control and overall metabolic health.

“Whether it’s homemade juice or a packaged soft drink, both are sugar bombs. If you’re diabetic, imagine putting 15 spoons of sugar directly into your body—that’s what you’re doing when you drink these,” Dr. Kulkarni said during the interview.

His comments have sparked widespread discussion among nutritionists, diabetologists, and health-conscious consumers, many of whom have long considered fruit juice a healthier alternative to soda. However, emerging research and expert opinions suggest that the glycemic impact of liquid sugar—regardless of its source—is far more dangerous than previously understood.

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🧭 Timeline of Key Developments in Sugar and Beverage Research

Year	Event / Study	Key Finding
2023	WHO updates sugar intake guidelines	Recommends <6 tsp/day of added sugar
May 2025	BYU-led meta-analysis on sugar in beverages	Fruit juice and soda linked to higher T2D risk
Aug 2025	Dr. Kulkarni’s podcast appearance	Fruit juice = soft drink in sugar content
Sept 2025	News18 and Indian Express publish expert views	Moderation and fiber retention recommended

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🔍 Sugar Content Comparison: Fruit Juice vs Soft Drinks

Beverage Type	Sugar per 250ml Serving	Equivalent Teaspoons	Nutritional Value
Packaged Fruit Juice	37g	~9 tsp	Vitamins, no fiber
Homemade Fruit Juice	30–35g	~8–9 tsp	Natural sugar, low fiber
Cola / Soft Drink	39–42g	~10–11 tsp	Empty calories
Energy Drink	45g	~11 tsp	Caffeine, additives
Whole Fruit (e.g., Orange)	12g	~3 tsp	Fiber, vitamins, antioxidants

According to Dr. Kulkarni, both fruit juice and soft drinks can contain up to 15 teaspoons of sugar depending on serving size and added ingredients.

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📉 Why Liquid Sugar Is More Harmful Than Solid Sugar

Factor	Description	Health Impact
Rapid Absorption	No fiber slows digestion	Blood sugar spikes
Liver Overload	Fructose metabolized in liver	Fat accumulation, insulin resistance
Appetite Dysregulation	Liquid calories don’t trigger satiety	Overeating, weight gain
Glycemic Index	High GI due to lack of fiber	Increased diabetes risk
Nutrient Dilution	Vitamins lost during juicing	Reduced health benefit

Studies show that drinking sugar—whether from soda or juice—has a stronger link to type 2 diabetes than eating sugar.

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🔥 Expert Opinions on Juice vs Soft Drink Debate

Expert Name	Role	Comment
Dr. Bhagyesh Kulkarni	Diabetes Specialist	“Both have 15 spoons of sugar. Don’t be fooled by the fruit label.”
Edwina Raj	Clinical Nutritionist	“Juice has nutrients, but no fiber. Soft drinks are empty calories.”
Karen Della Corte	Nutritional Science Professor	“Drinking sugar is more problematic than eating it.”

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📦 Tips for Diabetics and Health-Conscious Consumers

Recommendation	Reason	Benefit
Choose whole fruits	Retains fiber, slows sugar absorption	Better glycemic control
Limit juice to small servings	Reduces sugar load	Prevents spikes in blood glucose
Avoid packaged juices	Added sugar and preservatives	Minimizes metabolic disruption
Read nutrition labels	Check sugar per serving	Informed choices
Hydrate with water or infused drinks	Zero sugar, refreshing	Supports weight and glucose management

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📅 Upcoming Health Awareness Initiatives

Event	Date	Focus Area
National Nutrition Week	Sept 2025	Sugar awareness and healthy alternatives
World Diabetes Day	Nov 14, 2025	Lifestyle and dietary education
FSSAI Sugar Labeling Mandate	Dec 2025	Clear sugar content on beverage labels

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📌 Conclusion

The notion that fruit juice is a healthier alternative to soft drinks has been debunked by leading diabetes experts and nutritionists. With both beverages containing up to 15 teaspoons of sugar per serving, their impact on blood glucose and metabolic health is alarmingly similar. For diabetics and health-conscious individuals, the safest choice remains whole fruits, water, and fiber-rich foods. As awareness grows and research deepens, it’s clear that drinking your sugar—regardless of the source—is a habit worth rethinking.

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Disclaimer: This article is based on publicly available expert commentary, medical studies, and news reports as of September 12, 2025. It is intended for informational purposes only and does not constitute medical advice. Always consult a certified healthcare professional before making dietary changes.