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Eat Whole Fruit, Avoid Fruit Juice To Reduce Diabetes Risk
Aug 302013
Take Fresh Fruit, Avoid Fruit Juice To Reduce Diabetes Risk

Eat Whole Fruit To Reduce Diabetes Risk

Reduce your diabetes risk by taking fresh fruit, especially apples, blueberries and grapes. Avoid fruit juice and consume whole fruits to witness a 7 percent fall in your Type 2 diabetes risk.


Fruits Not Fruit Juice In Type II Diabetes Diet

Incorporating whole fruits in your diet rather than fruit juices serves as the perfect cure for Type 2 diabetes.

Eating blueberries can lower the risk of getting Type 2 diabetes by 26 percent while drinking fruit juice raised it by 8 percent.

Researchers found eating raisins and grapes brought down the risk by 12 percent, prunes by 11 percent and apples & pears by 7 percent.

Bananas, peaches and plums had very little impact but consuming fruit juice spiked the risk of Type 2 diabetes by 8 percent.


Fluids travel from the stomach to the intestine much faster than solids even though nutritional content may be similar.

Fruit juices cause glucose and insulin levels to increase more rapidly than whole fruits.

Reduce Type II Diabetes Risk:

Eat whole fruit such as apples, blueberries and grapes to cut your risk of diabetes. Consuming more fruit juice has an adverse effect.

The study found that 3 servings every week of blueberries, apples, grapes, raisins and pears significantly cut the risk of type 2 diabetes. Although all fruit appeared to reduce diabetes risk, these fruits were found to be more effective in diabetes treatment.

These fruits have elevated levels of anthocyanins as well as naturally-occurring polyphenols that render beneficial effects.

Substituting fresh fruits for fruit juices led to a reduced risk, except for cantaloupe melon and strawberries.

Blueberries cut diabetes risk by 26 percent compared with 2 percent for 3 servings of any other fruit – but the same effect was not observed in fruit juice.


The juicing process removes the fruit, just retaining fluids which the body absorbs more quickly. This causes a spike in blood sugar and insulin levels if the fruit juices contain sugars.

Fruits hold greatly variable contents of antioxidants, fibre, phytochemicals and other nutrients.

Researchers from Singapore, UK and US undertook the study to examine how fruit consumption impacted the risk of getting Type 2 diabetes.

What IsType 2 Diabetes?

Diabetes or diabetes mellitus is a condition where the body is unable to control the blood sugar levels due to insulin problems.

In Type 2 diabetes, the body doesn’t make sufficient insulin, or the cells in the body don’t react suitably to it (insulin resistance).

Diabetes Diet:

The study found that replacing your weekly fruit juice intake with whole fruits brings health benefits.

Fruit juices had less of the favourable compounds present in whole fruits.

The best way of reducing your Type 2 diabetes risk is by eating a well-balanced, healthy diet and being physically active.

Eat Whole Fruit, Avoid Fruit Juice To Reduce Diabetes Risk was last modified: June 18th, 2015 by Shil


Shil is a freelance writer, professional blogger and a social media enthusiast.

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