Nutrition Research Update: Eating Fruit May Lower Risk for Type 2 Diabetes

Eating certain whole fruits may reduce the risk for type 2 diabetes, according to a research study reported by the Harvard School of Public Health. The study reviewed the reports of over 187,000 long-term Nurse’s Health Study and the Health Professionals Follow-up Study members’ diets.

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Blueberries, grapes and raisins, apples and pears, bananas, grapefruit are all beneficial in preventing many chronic diseases, including Type 2 Diabetes. The study results revealed that for every 3 servings of fruit eaten per week, there was a lower risk for type 2 diabetes.

The studies also revealed that drinking fruit juice instead of whole fruits may actually increase the risk for diabetes.

Whole Fruit or fruit juice? The effect on blood sugar can be explained by digestion. Cantaloupe and fruit juice are considered to have a low glycemic load. Most whole fruit have a high glycemic load. The glycemic index is a measure of how foods and liquids affect blood sugar and insulin. The lower a food’s glycemic index or glycemic load, the less it affects blood sugar and insulin levels. Keeping blood sugar at a steady state reduces the risk for diabetes and the complications of diabetes.

The results of the study show that eating a variety of whole fruits, especially blueberries, grapes, and apples, are useful for preventing diabetes.

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