Diabetes: Eating Fresh Fruit Every Day May Lower Your Risk

Diabetes: Eating Fresh Fruit Every Day May Lower Your Risk
According to science findings: people who ate about 2 servings of fruit per day had a 36% lower risk of developing type 2 diabetes than those who ate less than half a serving of fruit a day.

Worldwide, Type 2 diabetes is one of the most alarming and growing diseases in modern society. Although there are several factors that are related to an increased risk, it is well known that it is a condition that in many cases can be reversible. The truth is that the best way to prevent and control it is through changes in lifestyle, including following a balanced diet and physical activity. By now everything has been said about the best dietary recommendations to keep diabetes under control, there are many foods that shine for their hypoglycemic properties. However, fruits have been subject to many questions, which are related to their sugar content. Fortunately, a recent study published in the Journal of Clinical Endocrinology & Metabolism found a positive association between eating moderate to high amounts of whole fruit on a regular basis and a lower risk of type 2 diabetes.

The researchers behind the study also found that eating more fruit is associated with beneficial levels of glucose tolerance and insulin sensitivity, both related to type 2 diabetes. According to official statements from the Centers for Disease Control and Prevention (CDC), about 1 in 10 people in the United States has diabetes, and of them, 90-95% have type 2 diabetes.

When a person has type 2 diabetes, it means that the cells of his body are struggling to absorb glucose in the blood. Experts also call this insulin resistanceSince it is insulin, a hormone produced in the pancreas, that facilitates the transfer of sugar from the blood to the cells. The pancreas will continue to produce insulin, and as long as it produces enough, the person’s blood sugar will remain stable.

However, once the pancreas stops producing sufficient amounts of insulin to help cells overcome their inability to absorb glucose, the person’s blood sugar will rise to dangerous levels. High blood sugar for a long time can cause health problems, such as vision loss, heart disease, and kidney disease. According to the National Institute of Diabetes and Digestive and Kidney Diseases, people can prevent or delay diabetes by reaching moderate weight, getting more physical activity, and eating a more balanced diet.

There is another highly relevant study, published in The Lancet, led by Dr. Frank B. Hu of the Department of Epidemiology at the Harvard School of Public Health in Boston and his co-authors. This research work focuses on an in-depth analysis of nutrition and diet, as it relates to the prevention of diabetes. Dr. Hu and his co-authors emphasize the healthy dietary patterns for the prevention and management of diabetes: They are typically foods high in whole grains, fruits and vegetables, nuts and legumes, moderate in alcohol consumption, and low in refined grains, red / processed meats, and sugary drinks.

Among the most outstanding aspects of the study, without a doubt is the breadth of the sample since it had more than 7,000 initial participants. The researchers wanted to specifically examine the role the fruit can play in preventing type 2 diabetes. To do so, they relied on data from the Australian Diabetes, Obesity and Lifestyle Study, which recruited 11,247 people between 1999 and 2000. , and the follow-up surveys were conducted in 2004-2005 and 2011-2012.

It should be noted that for obvious reasons, the researchers excluded people who did not complete an initial food frequency questionnaire, who had unlikely energy intakes, who had diabetes, or who were pregnant. This left data for 7,675 participants. The main task was to track how much fruit people ate, which particular fruits they ate, and how much fruit juice they drank. The researchers then looked at how many of the participants developed type 2 diabetes between the first and last follow-up. They also looked at the biological markers associated with the risk of type 2 diabetes.

About the benefits of fruit in diabetes:

All fruits are a nutritional treasure, regardless of their composition, they are the best ally of health and are related to a strong immune system. They also provide powerful nutrients from great antioxidant and anti-inflammatory properties, which are the best ally in the prevention of chronic diseases. In this case, the researchers found an association between high levels of fruit intake and a lower risk of developing type 2 diabetes in the 5-year follow-up survey. They also found a very beneficial link between higher fruit consumption and better measures of insulin sensitivity and glucose intolerance.

According to study author Dr. Nicola Bondonno of the Nutrition Research Institute at Edith Cowan University in Perth, Australia, the findings were compelling: people who consumed about 2 servings of fruit per day had a 36% lower risk of developing type 2 diabetes, than those who consumed less than half a serving of fruit per day.

It is worth mentioning as a fairly relevant data that the same patterns they did not appear in the case of fruit juice consumption. Therefore, the study findings indicate that a healthy diet and lifestyle that includes the consumption of whole and seasonal fruits: it is a great strategy to reduce the risk of diabetes. In a very specific way, the researchers point out that their results only demonstrate an association between the consumption of whole fruits and the reduction of the risk of diabetes. This may also explain why they found no association between fruit juice intake and reduced risk of type 2 diabetes: Almost all of the fiber in the fruit is removed during fruit juice processing.

While there is much work to be done to delve into the reasons, the study authors have some ideas that could explain the positive effects of fruit consumption in the prevention and control of diabetes. Among the main ones is that most fruits tend to have a low glycemic loadThey are also rich in fiber, vitamins, minerals and phytochemicals. All are aspects that influence in a positive way. They also promote satiety, hydration, are a good ally to combat cravings for sweets and help maintain a healthy weight.

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