Researchers of a new study found that consuming whole fruits, especially grapes, apples and blueberries is more effective in lowering the risk of Type 2 diabetes than drinking fruit juices.
Fruit juices have often been linked to many health benefits but researchers of a new study found that it may not be just as effective when it comes to Type 2 diabetes. They found that consuming whole fruits, especially grapes, apples and blueberries is more effective in lowering the risk of the disease than drinking fruit juices. In fact, higher consumption of fruit juices was linked to a greater risk of developing the disorder.
"While fruits are recommended as a measure for diabetes prevention, previous studies have found mixed results for total fruit consumption. Our findings provide novel evidence suggesting that certain fruits may be especially beneficial for lowering diabetes risk," said senior author Qi Sun, assistant professor in the Department of Nutrition at Harvard School of Public Health, in a press release.
For the study researchers looked at the overall fruit consumption as well as individual fruit consumption of each of their subjects. The fruits included: Grapes or raisins, peaches, plums,oranges,apricots prunes, bananas; cantaloupe, apples, pears, grapefruit, strawberries and blueberries.
Researchers observed that people who consumed at least two servings of whole fruits per week experienced a 23 percent reduction in Type 2 diabetes risk compared to people who consumed less than one serving of fruits per week. Also, people who consumed more than one serving of fruit juice per day experienced a 21 percent increase in Type 2 diabetes risks. Additionally, replacing three servings of fruit juices per week by whole fruits resulted in a 7 percent reduction in Type 2 diabetes risks.
Researchers noted that the fruits' glycemic index didn't play a role in determining its association with Type 2 diabetes risk. However, the high glycemic index in fruit juices passes more rapidly through the digestive system when compared to whole fruits, resulting in an increase in type 2 diabetes risks.
"Our data further endorse current recommendations on increasing whole fruits, but not fruit juice, as a measure for diabetes prevention," said lead author Isao Muraki, research fellow in the Department of Nutrition at HSPH. "And our novel findings may help refine this recommendation to facilitate diabetes prevention."
This is the first study to look at the effect of individual fruits on diabetes risk. The findings were published online in British Medical Journal.
