For many Australians, a glass of orange juice at breakfast is as much a morning ritual as a hot cuppa or a slice of Vegemite toast.
It’s long been marketed as a healthy way to start the day—packed with vitamin C, sunshine in a glass, and a supposed immunity booster.
But new research is challenging this wholesome image, suggesting that your daily orange juice could be quietly increasing your risk of developing type 2 diabetes.
The surprising science behind your morning juice
A comprehensive study led by Dr Karen Della Corte, a nutritional science professor at Brigham Young University (BYU), has thrown a spotlight on the hidden dangers of drinking your sugar rather than eating it.
The research, published in the journal Advances in Nutrition, analysed data from 29 cohort studies, covering more than 800,000 people across Europe, the US, Australia, and Asia.
The findings? Each additional 240ml glass of fruit juice per day was linked to a 5% increase in the risk of developing type 2 diabetes.
The risk was even higher for sugar-sweetened beverages like soft drinks, with a 25% increase per 355ml serving.
Why is juice worse than fruit?
It’s not just the sugar content that’s the problem—it’s the form it comes in.
When you eat whole fruit, you’re getting a package deal: natural sugars, yes, but also fibre, vitamins, minerals, and antioxidants.
The fibre in fruit slows down the absorption of sugar, helping to keep your blood sugar levels stable and making you feel fuller for longer.
Juice, on the other hand, is stripped of most of its fibre during processing.
What you’re left with is a concentrated hit of sugar that your body absorbs rapidly, causing spikes in blood sugar and putting extra strain on your pancreas.
Dr Della Corte explains, ‘This is the first study to draw clear dose-response relationships between different sugar sources and type 2 diabetes risk. It highlights why drinking your sugar, whether from soft drinks or juice, is more problematic for health than eating it.’
The hidden sugar trap
A single glass of orange juice contains around 18 to 21 grams of sugar—nearly half of the recommended daily limit for free sugars in Australian adults.
According to the Australian Dietary Guidelines, it is advised to keep free sugar intake to less than 10% of total daily energy intake, which for most adults is about 50 grams of sugar per day.
Limiting added sugars is especially important for managing blood sugar and reducing the risk of chronic illnesses such as type 2 diabetes—and that’s before you’ve even considered the rest of your day’s meals and snacks.
While fruit juice is often marketed as a natural, healthy choice, many commercial juices contain added sugars and additives to enhance flavour and shelf life.
Even ‘100% juice’ can be problematic, as the juicing process itself removes much of the beneficial fibre and nutrients found in the skin and pulp.
What about other sweet treats?
Interestingly, the study found that not all sources of sugar are created equal.
Whole fruits and even honey did not show the same link to increased diabetes risk—in some cases, they were even associated with a lower risk.
Honey, for example, is less likely to cause rapid spikes in blood sugar and contains trace amounts of vitamins and minerals.
The diabetes dilemma in Australia
Type 2 diabetes is the most common form of the disease, affecting more than 1.3 million Australians.
It occurs when the pancreas can’t produce enough insulin, or the body’s cells become resistant to insulin, leading to high blood sugar levels.
Over time, this can cause serious complications, including damage to the eyes, kidneys, nerves, and heart.
With rates of type 2 diabetes on the rise, especially among older Australians, understanding the impact of our daily dietary choices is more important than ever.
A call for smarter guidelines
Dr Della Corte and her team suggest that future dietary guidelines should take into account not just how much sugar we consume, but also the source and form it comes in.
‘Rather than condemning all added sugars, future dietary guidelines might consider the differential effects of sugar based on its source and form,’ she says.
While the findings may feel surprising, they offer a timely opportunity to review everyday choices—especially those we’ve long considered healthy.
Have you swapped juice for whole fruit, or do you still enjoy a glass with your breakfast? Have you noticed any changes in your health from cutting back on sugary drinks? Share your comments below and join the conversation.
Also read: Diabetes affects one in 15 Australians according to ABS National Health Measures Survey
