Pick the Best Fruits for Diabetes

A large study reveals choosing whole fruit rather than fruit juice might significantly reduce your risk for developing type 2 diabetes. The study also tells us the kind of fruit you pick is better than others in protecting you against diabetes. Those fruits are:

• blueberries
• grapes
• apples
• pears

This research was conducted at the Harvard School of Public Health and Brigham and Women's Hospital. They analyzed diet and diabetes risk among more than 180,000 health professionals. In the beginning of this study participants were free of diabetes. During the years of follow-up, 6.5% developed the disease.

Final conclusion published in BMJ was:

• eating 3 servings of whole fruit in place of 3 servings of juice per week does reduce diabetes risk by 7%
• cantaloupe consumption was linked to slightly higher risk
• blueberries were most strongly associated with reduced risk of developing diabetes, grapes was runner up, then apples, pears, bananas, and grapefruit
  
• peaches, plums, prunes, apricots, oranges, strawberries no difference in risk
• cantaloupe had a 10% HIGHER risk

Researchers felt the difference in fruit risk could be due to differences in fiber content, antioxidants or other phytochemicals. These findings do not mean you should eat only blueberries and grapes. Some fruits are higher in other nutrients and the phytochemicals they contain will vary. For example:

• strawberries are high in Vitamin C
• cantaloupe is high in beta-carotene

Eating whole fruit is always more nutritious than drinking fruit juice.
source: Tufts University Health Newsletters

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DISCLAIMER: THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THE INFORMATION IN THIS ARTICLE IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. ALL HEALTH CONCERNS SHOULD BE ADDRESSED BY A QUALIFIED HEALTH CARE PROFESSIONAL.  THE ARTICLE CONTENT IS OFFERED AS A RESOURCE FOR HEALTHIER LIFESTYLES.