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

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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.

🧭 Timeline of Key Developments in Sugar and Beverage Research

YearEvent / StudyKey Finding
2023WHO updates sugar intake guidelinesRecommends <6 tsp/day of added sugar
May 2025BYU-led meta-analysis on sugar in beveragesFruit juice and soda linked to higher T2D risk
Aug 2025Dr. Kulkarni’s podcast appearanceFruit juice = soft drink in sugar content
Sept 2025News18 and Indian Express publish expert viewsModeration and fiber retention recommended

🔍 Sugar Content Comparison: Fruit Juice vs Soft Drinks

Beverage TypeSugar per 250ml ServingEquivalent TeaspoonsNutritional Value
Packaged Fruit Juice37g~9 tspVitamins, no fiber
Homemade Fruit Juice30–35g~8–9 tspNatural sugar, low fiber
Cola / Soft Drink39–42g~10–11 tspEmpty calories
Energy Drink45g~11 tspCaffeine, additives
Whole Fruit (e.g., Orange)12g~3 tspFiber, 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.

📉 Why Liquid Sugar Is More Harmful Than Solid Sugar

FactorDescriptionHealth Impact
Rapid AbsorptionNo fiber slows digestionBlood sugar spikes
Liver OverloadFructose metabolized in liverFat accumulation, insulin resistance
Appetite DysregulationLiquid calories don’t trigger satietyOvereating, weight gain
Glycemic IndexHigh GI due to lack of fiberIncreased diabetes risk
Nutrient DilutionVitamins lost during juicingReduced health benefit

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

🔥 Expert Opinions on Juice vs Soft Drink Debate

Expert NameRoleComment
Dr. Bhagyesh KulkarniDiabetes Specialist“Both have 15 spoons of sugar. Don’t be fooled by the fruit label.”
Edwina RajClinical Nutritionist“Juice has nutrients, but no fiber. Soft drinks are empty calories.”
Karen Della CorteNutritional Science Professor“Drinking sugar is more problematic than eating it.”

📦 Tips for Diabetics and Health-Conscious Consumers

RecommendationReasonBenefit
Choose whole fruitsRetains fiber, slows sugar absorptionBetter glycemic control
Limit juice to small servingsReduces sugar loadPrevents spikes in blood glucose
Avoid packaged juicesAdded sugar and preservativesMinimizes metabolic disruption
Read nutrition labelsCheck sugar per servingInformed choices
Hydrate with water or infused drinksZero sugar, refreshingSupports weight and glucose management

📅 Upcoming Health Awareness Initiatives

EventDateFocus Area
National Nutrition WeekSept 2025Sugar awareness and healthy alternatives
World Diabetes DayNov 14, 2025Lifestyle and dietary education
FSSAI Sugar Labeling MandateDec 2025Clear sugar content on beverage labels

📌 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.

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.

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