How fruit reduces the risk of diabetes

Australian scientists have found that people who eat at least two servings of fruit a day are 36% less likely to develop type 2 diabetes than those who consume less than half a serving.

According to 2019 data, there are about 463 million adults worldwide diagnosed with diabetes, with another 374 million at increased risk of developing the most common form of the disease, type 2 diabetes. Scientists estimate that by 2045, the number of people with diabetes in the world will grow to 700 million.

According to the analysis, participants who ate more whole fruits had a significantly lower chance of getting diabetes.

Higher insulin sensitivity and lower risk of diabetes were observed only in people who ate fruit rather than fruit juice. This is probably due to the fact that juice tends to contain much more sugar and less fiber than whole fruit.

In the study, scientists found a clear link between fruit consumption and markers of insulin sensitivity: this means that people who consume more fruit have to produce less insulin to lower their blood glucose levels. Fruits and vegetables containing flavonoids are particularly useful in this regard.

Last year, British scientists also presented the results of their study on the relationship between fruit and vegetable consumption and the prevention of type 2 diabetes. People with the highest levels of vitamin C and carotenoids had a 40 to 50 percent lower risk of developing diabetes. Researchers found that even a small increase in the consumption of fruits and vegetables by those who usually eat them infrequently helps reduce the risk of developing type 2 diabetes.

In 2013, researchers at the Harvard School of Public Health found out which fruits and berries can reduce the risk of developing type 2 diabetes. Blueberries, grapes and apples were found to be particularly helpful in this case, according to the study.