Fresh Fruit Cuts Type-2 Diabetes Risk, Fruit Juice Not So Much

A diet rich in fresh whole fruits can help lower your risk of developing type-2 diabetes, cites new research conducted by Harvard's School of Public Health. But try to get the same effects from fruit juice and you may be increasing your risk for the disease.


The study, published in the recent issue of the British Medical Journal found that consuming fresh fruits—apples, grapes and blueberries in particular—decreased the risk of developing type-2 diabetes. Consuming blueberries decreased the risk by as much as 26 percent. By comparison, other whole fruits clocked in at around 2 percent.


Read more about type-2 Diabetes


Eating habits of more than 187,000 people were analyzed for the study. Of the participants, 6.5 percent developed type-2 diabetes (more than 12,000 participants). All participants' eating habits were documented every four years. The consumption of fruits high in anthocyanins and polyphenols, including blueberries, grapes and raisins, and apples and pears, were linked with a reduced risk of the disease if consumed at least three times per week.


While certain fruit juices contain valuable nutrients including the anthocyanins and polyphenols, the glycemic load of juices, which increases with the removal of the fruit fiber, showed an increased risk of developing tye-2 diabetes. And replacing the juice with fresh fruit showed improved benefits, reports BBC Health, "replacing fruit juice with blueberries could reduce the risk of contracting type-2 diabetes by 33%, with grapes and raisins by 19%, apples and pears by 13% - and with any combination of whole fruit by 7%."


According to the Centers for Disease Control and Prevention, nearly 30 million Americans suffer from diabetes. One in three Americans is projected to develop the disease by 2050. It's among the top ten leading causes of death in the U.S. While incurable, type-2 diabetes can be prevented through healthy diet and lifestyle choices.


Read more about healthy foods for diabetes prevention


Image: maira.gall

By Jill Ettinger| September 03, 2013
Categories:  Eat

About the Author

Jill Ettinger

Jill Ettinger

Jill Ettinger is a freelance journalist and marketing specialist primarily focused on the organic and natural industries, she bridges her love for changing the food system with her lifelong passion for writing and connecting people in their shared values. You can connect with Jill on Twitter and Instagram.

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