Remember the old saying? “An apple a day saves you a trip to the doctor!” it turns out that according to
a study published in the Journal of Clinical Endocrinology and Metabolism, the assertion might be
truthful after all. Researchers at the Institute of Nutritional Research, Edith Cowan University in
Australia, investigated the five-year prevalence of diabetes and fruit and fruit juice intake in more than
7,600 Australian participants in a population-based study.
The researchers attest that although it is unknown how fruits affect diabetes, several factors are likely to
contribute. The factors include specific vitamins, minerals, and phytochemicals in the fruits that increase
insulin sensitivity, fruit fiber, which helps regulate the release of sugar into the blood, and a feeling of
fullness thereby preventing overeating.
However, it is not likely that not all fruits offer the same protection against diabetes, as there have been
individual variability noted in some reports. Still, in three prospective cohorts of American men and
women, higher consumption of blueberries, grapes, apples, bananas, and grapefruits were individually
associated with a significantly lower risk of T2DM.
According to the nutrition researchers, People who eat at least two daily servings of fruit have higher
insulin sensitivity and a 36% lower incidence of developing type 2 diabetes than those who eat a halfserving each day. The author, Nicola Bondonno, Ph.D., from the Institute for Nutrition Research, Edith
Cowan University, in Australia, states that the researchers found an association between fruit intake and
insulin sensitivity, suggesting that people who consumed more fruit produce less insulin to lower their
blood glucose levels.
They concluded that “A healthy diet including whole fruits, but not fruit juice, may play a role in
mitigating T2DM risk.” because fruit juice did not have the same benefits as whole fruits, likely because
juices typically have higher sugar and fiber content. Dr. Bondonno noted that Many fruits also have a
low glycemic index when compared with fruit juice, meaning that their sugar is digested and absorbed
into the body more slowly. EAT YOUR FRUIT; DO NOT DRINK IT!
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