Liquid Sugars – the Deep Dive

Everything you need to know about the sugar in your cup

Limiting sugar is one of the most important steps you can take towards a healthier diet, but not all types of sugar are created equal.

The Biology of Liquid Sugar Absorption

The human body is built to manage the intake of nutrients, including sugars. Receptors in the digestive system detect how much you’ve eaten and release hormones like glucagon-like peptide-1 (GLP-1), cholecystokinin (CCK), and peptide YY (PYY) when you’ve eaten enough calories to meet your body’s needs. These are known as satiety hormones, and they cause you to feel full.

Research has found that liquid sugars are less effective at triggering the release of satiety hormones, compared with sugars found in solid food. This makes it much easier to consume a lot of sugar when it’s in liquid form, because it doesn’t provide the usual satiety triggers.

Liquid sugar also passes through the digestive system more quickly. The passage of food through the stomach is regulated by the pyloric sphincter, a ring of muscle located where the stomach meets the small intestine. The pyloric sphincter acts like a gate, opening and closing to control how quickly food passes into the small intestine, where it will be broken down and digested. 

Research has discovered that the pyloric sphincter allows liquids to pass through more quickly than solids. This means that, when you consume liquid sugar, it moves more quickly through your stomach and into your small intestine, where it will be absorbed. As a result, liquid sugar can raise blood glucose more quickly than the same amount of sugar in solid foods, since it reaches the bloodstream sooner.

The APAC Beverage Deep Dive

To keep your blood sugar from spiking, reducing the amount of liquid sugars you consume is an important step. On a practical level, how can you accomplish this?

Many beverages available in the APAC region have added sugar. One simple way to reduce your added sugar is to ask for beverages with less sugar. For example, when you order kopi or teh, you can choose siew dai or kosong. Siew dai has slightly less sugar than regular beverages, but kosong drinks will have the least impact on your blood sugar.

Similarly, if you’re ordering bubble tea, choose the least amount of sugar you can. The ideal option would be the 0% sugar option, but if you need some sweetness, a 25% or even 50% sugar bubble tea will still be better than the full sugar version.

It’s not just sucrose (white sugar) that can raise blood sugar. Watch out for other types of sugars in your beverages too. For example, sugarcane juice, honey water and cordial drinks can spike your blood sugar levels too. 

Milk also contains sugar in the form of lactose. Full cream milk, low fat milk and skimmed milk contain similar amounts of lactose, but lower fat versions have lower saturated fat, which is beneficial for heart health. . Unsweetened soy milk is a lower-carb alternative that can be useful for those looking to reduce sugar intake, but dairy milk can still fit into a balanced diet for most people.

Condensed milk generally contains added sugar, so beverages like teh tarik generally have a high sugar content. Flavoured milks also often have added sugar. If you choose to have milk in your teh or kopi, skim or low fat  milk is a better choice than condensed milk.

Unsweetened beverages should be the first choice. Besides water, you can pick sparkling water and unsweetened tea/coffee. 

The “Diet” Drink Question

If liquid sugars can raise blood sugar quickly, it’s natural to ask whether “diet” drinks are a healthier choice.

The research on artificial sweeteners is somewhat mixed. In general, evidence has shown that non-sugar sweeteners do not cause meaningful rises in blood glucose.

Studies show different effects of artificial sweeteners on gut bacteria, highlighting individual differences. Since the gut microbiome plays an important role in overall health, it’s worth being aware of how your diet and drinks may influence it. The effects of non-sugar sweeteners on gut bacteria are still unclear, so it’s best to prioritize water and consume these beverages occasionally and in moderation.

The choice of whether to use non-sugar sweeteners is a personal one. Stevia and monk fruit (lo han guo) appear to have the most favourable metabolic profile, so if you choose  to consume sweet drinks, these are suitable alternatives to sugar

What You Can Do Today

If you enjoy sugar-sweetened drinks, you don’t have to completely ban them from your life forever. You can use a practical tier system to decide how often you’ll consume different drinks.

• Tier 1: Daily Defaults. Whenever you’d like something to drink, make it a habit to reach for one of these first.

  • Water

  • Sparkling water (with or without lemon/lime)

  • Unsweetened tea/coffee

• Tier 2: Occasional. These should not be daily habits, but something you can reach for when you’d like a little extra treat. Be mindful of how often you’re choosing to consume these.

  • Siew dai drinks

  • Beverages with non-sugar sweeteners

• Tier 3: Treats. These should be considered something special. Save them for special occasions. When you drink them less often, they’ll feel more special when you do choose to indulge.

  • Full-sugar drinks

  • Juices (including no sugar added juices)

  • Bubble tea

This system isn’t about deprivation. It’s about mindfully choosing what you’re drinking and how often, so you can protect your metabolic health without completely avoiding the beverages you love.