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Eating at least two serves of fruit daily decreases the risk of developing type 2 diabetes by 36 percent – Says New Study

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Fruit pulp helps regulate blood sugar and promotes satiety.

Australian scientists claim that fruit intake reduces the risk of type 2 diabetes by 36%.

The results of new study have found a link between fruit consumption and markers of insulin sensitivity.

It suggest that people who eat more fruits need to make less insulin in order to lower their glucose levels.

“This is important because high levels of circulating insulin (hyperinsulinemia) can damage blood vessels and are related not only to diabetes, but also to high blood pressure, obesity, and heart disease,” says the author of the study.

“A healthy diet and lifestyle, which includes the consumption of whole fruits, is a great strategy to lower your risk of developing type 2 diabetes,” according to the study lead author Dr. Nicola Bondonno.

Representatives from Edith Cowan University analyzed data from 7,675 Australians and assessed the impact of fruit and fruit juice consumption and the prevalence of diabetes. The study lasted five years.

It turned out that those who ate at least two servings of fruit – 300 grams, had greater insulin sensitivity than those who ate half a serving. 

“Higher insulin sensitivity and a lower risk of diabetes was only observed for people who consumed whole fruit, not fruit juice,” said the researcher.

This is likely because juice tends to be much higher in sugar and lower in fibre.

However, this tendency is not relevant for juice, most likely because it contains more sugar.

“Fruits are a great source of phytochemicals which may increase insulin sensitivity, and fibre which helps regulate the release of sugar into the blood and also helps people feel fuller for longer. Furthermore, most fruits typically have a low glycaemic index, which means the fruit’s sugar is digested and absorbed into the body more slowly,” Bondonno summed up.

The study is published in the Journal of Clinical Endocrinology and Metabolism.

Image Credit: Getty

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