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In Today's Issue
- 3 critical reasons you have cellulite...
- Whole Fruit Not Fruit Juices Can Help Diabetes
- Fact: Poor Sleep Increases The Risk of Death/ Disease
3 critical reasons you have cellulite...
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Whole Fruit Not Fruit Juices Can Help Diabetes
Dear Reader,
There's no arguing fruit juice tastes great, but there now may be a reason to replace some of it with whole fruits, especially grapes, apples and blueberries, as they've been strongly linked to a lower risk of type 2 diabetes according to an important new study. The work, the first to examine the impact of individual fruits on diabetes, was led by a team of Harvard School of Public Health researchers. The findings sound a warning on drinking too much fruit juice, as this was associated with a higher risk of being diagnosed with type 2 diabetes.
People are told to eat more fruits to help prevent diabetes, but earlier work has had mixed findings in terms of total fruit consumed. The current evidence supports the idea that some fruits may be the most beneficial for bringing down the risk of diabetes according to senior author Qi Sun who is an assistant professor for the Department of Nutrition at Harvard School of Public Health, as well as teaching at the Channing Division of Network Medicine at Brigham and Women's Hospital.
The team examined information gathered from 1984 and 2008 from a total of 187,382 subjects who were taking part in three different long running studies. Those who said they had diabetes, heart disease or cancer at enrollment were excluded, but during the study period 12,198 of the subjects (6.5%) were diagnosed with diabetes.
Researchers examined reports of overall fruit intake, as well as the intake of individual fruits - grapes or raisins; peaches, plumbs or apricots; prunes; bananas; cantaloupe; apples or pears; oranges; grapefruit; strawberries and blueberries. Data was also collected on intake of apple, orange, grapefruit, and other types of fruit juice.
Those who ate at least 2 servings each week of specific whole fruits, especially blueberries, grapes and apples, cut their risk of a type 2 diabetes diagnosis by nearly 23% compared to those who ate less than one serving of whole fruit a month. What's even more interesting, those subjects who took in one or more servings of fruit juice a day upped their risk of diabetes by nearly 21%.
Swapping 3 servings of juice a week for a whole fruit instead would bring a 7% drop in diabetes risk. That's not a hard change to make, is it?
Continues below...
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Whole Fruit Not Fruit Juices Can Help Diabetes Continued...
One thing more... the glycemic index (how rapidly carbs in a food impact blood
sugar) didn't appear to be a big factor in determining the fruit's link to diabetes
risk. But, the high glycemic index fruit juice, that passes through the digestive
system faster than a fiber rich whole fruit, might be the reason behind the positive
link between drinking juice and higher risk of diabetes.
The reason for the findings may lie in what is naturally a part of these whole fruits. Earlier work has found the anthocyanins in berries and grapes may help bring down heart attack risk, but more work is needed to see what part of a whole fruit has an impact on risk of diabetes.
The take home message is that the current recommendations on fruit intake are right on the money. But watch your intake of fruit juice, as this tasty beverage can be problematic
The work appears online in the journal BMJ, (formerly British Medical Journal).
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://news.harvard.edu/gazette/story/2013/08/reduce-type-2-diabetes-risk/
Qi Sun, D.Sc.,MD, assistant professor Harvard School of Public Health:
http://connects.catalyst.harvard.edu/Profiles/display/Person/51481
Research, BMJ, published August 29, 2013:
http://www.bmj.com/content/347/bmj.f5001
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