Blood sugar problems like diabetes have been associated with the Standard American Diet (SAD) which is high in refined sugar, fat, and animal products while being low in fiber. Those that decide to opt for healthier eating may succumb to the juicing trend, the latest panacea. While juicing may be a great option for someone with absorption issues, for the average person it may actually increase the risk of type 2 diabetes. This could be because fluids pass through the stomach more quickly than whole food according to a new study published Thursday on bmj.com. Eating the whole fruits which are high in fiber, antioxidants and phytochemicals is more beneficial than juicing and eating specific fruits in particular has been found to lower the risk of type 2 diabetes. The study points out that it may be the heterogeneous composition of these fruits that make them more beneficial in avoiding type 2 diabetes.
Earlier studies have shown that consuming a variety of fruits and vegetables is associated with lower risk of type 2 diabetes with this study showing that it is the whole fruit which must be eaten to obtain benefits. Substituting whole fruits for juice was beneficial in lowering risk except when substituting strawberries or cantaloupe. When three servings of juice per week were substituted with whole fruits, diabetes risk was lowered by seven percent.
Read the list to find out what fruits, if eaten three times a week, can significantly lower diabetes risk.
- Apples and pears are often high in pesticide residue so if available, opt for organic.
- Both fruits are high in vitamin C, as well as pectin and other fibers
- Raw, unpeeled apples are high in phytochemicals like ellagic acid, chlorogenic acid and caffeic acid.
- Apple consumption has been consistently associated with reduced risk of cancer, heart disease, asthma and diabetes.
- Pears are seen as a hypoallergenic fruit, high in fiber and less likely to produce an adverse reaction in relation to other fruits.
- Serving = Small apple = Medium pear
- Add to fruit salads or mixed green salads.
- With a cheese grater, grate fresh apple or pear into rolled oats while cooking, Season with cinnamon and honey for a warming breakfast.
- Serve sliced fruit with goat cheese or blue cheese for a sophisticated snack or European-style dessert
- An excellent source of the antioxidants especially anthocyanidins, which gives them their deep color.
- High in soluble fiber, insoluble fiber, and vitamin C.
- One serving = 3.5 ounces = 2/3 cup
- Add frozen blueberries to smoothies instead of ice to increase the antioxidant power
- Fresh blueberries are a great addition to breakfast cereal, from hot oatmeal to granola.
- Make a yogurt parfait with layers of plain yogurt, blueberries and granola
- Enjoy fresh blueberries as a low calorie snack, one 2/3 cup serving only has 57 calories and 0.3 grams of fat while providing 2.4 grams of fiber
Grapes & Raisins
- Grapes are another fruit often found to be high in pesticide residue so buy organic whenever possible.
- An excellent source of flavonoids, the darker the grape the higher the flavonoid concentration.
- Grape skin is especially high in resveratrol which acts as an antioxidant and has been shown to reduce plaque buildup in the arteries
- Raisins are high in fiber and promote bowel regularity
- Serving = 3.5 ounces = 2/3 cup
- Eat fresh grapes as a quick, highly portable snack.
- Raisins are a great addition to snack or trail mixes
- Add raisins to muffins or quick breads.
- Raisins are a great addition to hot cereal at breakfast.