Diabetes: ‘Whole fruits’ that reduce high blood sugar risk by 36 percent

Type 2 diabetes can be a 'devastating diagnosis' says expert

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Being over the age of 40, having a family history of type 2 diabetes, and carrying a bit of extra weight around the tummy can increase your likelihood of high blood sugar. However, the Endocrine Society published a research paper detailing how people can lower their risk of high blood sugar by 36 percent. Study author Dr Nicola Bondonno said: “We found people who consumed around two servings of fruit per day had a 36 percent lower risk of developing type 2 diabetes over the next five years than those who consumed less than half a serving of fruit per day.”

Dr Bondonno added: “We did not see the same patterns for fruit juice.”

There were 7,675 participants from the Baker Heart and Diabetes Institute’s Australian Diabetes, Obesity and Lifestyle Study.

All participants provided data on their fruit and fruit juice intake through a food frequency questionnaire.

The researchers also noted that higher fruit consumption was associated with better insulin sensitivity.

This meant that people who consumed more fruit had to produce less insulin to lower blood sugar levels.

Dr Bondonno elaborated: “This is important because high levels of circulating insulin (hyperinsulinemia) can damage blood vessels.”

Hyperinsulinemia is also connected to high blood pressure, obesity and heart disease.

Whole fruit examples:

  • Apples
  • Apricots
  • Kiwis
  • Plums
  • Pineapples
  • Clementines
  • Peaches.

Diabetes UK said: “Most fruits have low to medium glycaemic index, so they do not lead to a sharp rise in your blood glucose levels.”

The charity pointed out that fruits “have a good mix of soluble and insoluble fibre”.

Not only is this combination good for your bowels, it is great for your general health.

The consumption of fruits can also help to reduce the risk of other health conditions that would raise the risk of diabetes.

One such example is high blood pressure, which is defined as 140/90mmHg or higher on a blood pressure monitor.

As well as eating at least two servings of fruit daily, you can lower your risk of high blood sugar by exercising regularly.

“Moving more, spending less time sitting down and more time being active is key to preventing type 2 diabetes,” the charity emphasised.

Examples include taking a brisk walk around a park, playing sports, or doing household chores such as vacuuming.

“Even moving a little more makes a big difference,” Diabetes UK added.

By exercising more frequently, you are more likely to reduce your waist size, reduce your blood pressure, improve your mood, and help you to sleep better.

The NHS recommends everybody to move around for at least 150 minutes each week.

Working at desk jobs can make this more challenging, but aiming for 30 minutes of exercise daily is ideal.

Whether this is a quick walk at lunchtime, a swim session before work, or a jog later on in the evening, all activity that gets your heart rate increasing counts towards your daily target.

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