Adding two servings of fresh fruit to your daily diet can lower your risk of developing type 2 diabetes by more than a third, according to a new study. But not all fruits are created equal in this study, as the benefits of whole fruit consumption were not seen for those who drank fruit juice.
The study, conducted by Edith Cowan University (ECU) and published in the Journal of Clinical and Endocrinology and Metabolism, found that people who ate at least two servings of fruit a day had higher levels of insulin sensitivity than those who ate less than half of them ate a serving, according to a press release posted on EurekAlert.org.
In fact, among the analyzed data from 7,675 Australians who participated in the Baker Heart and Diabetes Institute’s AusDiab study, which looked at fruit and fruit juice consumption and the prevalence of diabetes after five years, those who ate at least two servings of fruit had , a 36 a% lower chance of developing the most common form of diabetes.
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Type 2 diabetes means the body is not using insulin properly, and while some can control their blood sugar levels through healthy eating and exercise, others need medication or insulin to treat the condition, according to Diabetes.org. Some can be diagnosed with prediabetes before they develop type 2 diabetes, but early treatment and intervention could help bring blood sugar levels within normal ranges. According to Diabetes.org, if you lose 7% of body weight and exercise moderately 30 minutes a day five days a week, the risk of type 2 diabetes is reduced by 58%.
In addition to lean meats and plant-based protein sources, foods that the American Diabetes Association recommends for healthy eating include fruits and vegetables, fewer added sugars, and fewer processed foods.
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The organization stated that while fruit is a high-carb food, “just like vegetables, it is loaded with vitamins, minerals, and fiber” and “can help satisfy your sweet tooth with no added sugar”.
Dr. Nicola Bondonno, lead author of the study, said that additional benefits could affect insulin activity in the body.
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“Fruits rich in vitamins and minerals are great sources of phytochemicals that can increase insulin sensitivity and fiber, which regulate the release of sugar into the blood and help people feel full longer,” said Bondonno. “Also, most fruits have a low glycemic index, which means that the sugar in the fruit is more slowly digested and absorbed by the body.”
