One of the never ending debates about type 2 diabetes is about the consumption of fruits.
All moms tell their children to eat our fruits and vegetables. But at the same time, we know that fruits are loaded with sugar – the worst enemy of type 2 diabetes.
A new study sheds some light on this issue and spotlights one type of fruits best for type 2 diabetes – a whopping 26% reduction in type 2 diabetes risk if you consume this fruit regularly.
The study, following more than 187,000 people for more than 5 years, looked at fruit consumption in not only how much of a certain kind of fruit was consumed, but also how it was consumed.
The results showed that the fruits contributing the most to the reversal of type 2 diabetes were blueberries (26% less likely to develop type 2 diabetes if you eat blueberries regularly), followed by apples, pears, and grapes.
However, the study also showed that while juicing the berries and other fruits was effective in improving type 2 diabetes, eating the entire fruit and not discarding skin or fleshy matter was more than 10 times as effective.
Fruits contain very high amounts of critical fiber, which is largely eliminated from consumption when the fruit is juiced as opposed to being eaten.
This causes the sugars to have a more concentrated effect in the blood since there is no fiber to balance the sugar consumption.
For best results, a half cup to a cup of fresh, raw fruit is recommended 3 times per day for optimum health benefits, as long as you are not discarding the fiber before you swallow it. Instead of running it through a juicer, blend the whole fruit with ice and plain, unsweetened Greek yogurt.
But eating fruits / blueberries regularly is probably not enough to cure type 2 diabetes once it develops.
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