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The Best Fruits to Prevent Type 2 Diabetes

The Best Fruits to Prevent Type 2 Diabetes

A large study spanning the UK, US and Singapore states that consuming certain fruits (excluding fruit juice) may reduce the risk of type 2 diabetes in adults. The study consisted of 187,382 people and was published in the ‘British Medical Journal’; those who had cancer, diabetes or cardiovascular disease were not included in the sample.

Food frequencies were completed every 4 years, the fruits included were; apples/ pears, bananas, blueberries, cantaloupe, grapefruit, grapes or raisins, oranges, peaches, plums, apricots, prunes and strawberries. During the longitudinal study, 6.5% of participants developed diabetes. Analysis of the data revealed eating 3 servings per week of blueberries, grapes, raisins and apples/ pairs reduced the risk of type 2 diabetes by 7%.

On the contrary whilst a small (150ml) glass of unsweetened fruit juice contributes to your 5 a day it can increase the risk of developing type 2 diabetes. No matter how much you drink fruit juice only counts as 1 of your five a day. Moreover any drink containing high sugar levels, even natural sugar, may cause blood glucose levels to rise quickly, so should not be chosen to quench your thirst.

Qi Sun, assistant professor in the department of nutrition at the Harvard School of Public Health, found further supporting evidence stating “certain fruits may be especially beneficial for lowering diabetes risk.” 190,000 dietary records were analysed in 3 studies between 1984 and 2008. None of the participants had diabetes, cardiovascular disease or cancer when the study commenced. Data showed that those who ate blueberries, grapes and apples at least twice a week were 23% less likely to develop type 2 diabetes, compared to those who did not.

Yet more evidence showing the benefits of eating the right foods. Just be aware that it is not good to drink too much fruit juice because of the high concentration of sugar.