As part of a healthy diet, fruit serves an important purpose. But which fruits should you be eating and how often? Well, according to new research released by Dr. Qi Sun, a professor at Harvard, your diet should represent a large variety, including blueberries, grapes, apples, and grapefruit – all of which significantly reduce the risk of developing Type 2 diabetes. Luckily, all of these disease-fighting fruit tastes delicious!
It’s not just the amount of fruit consumed, but rather the specific types. Berries, which are best eaten raw and unprocessed, contain potent phytochemicals, healthy fibers, and free-radical fighting antioxidants. These superfruits contain copious amounts of nutritional compounds, such as vitamin A and C, zinc, iron, magnesium, and calcium.
Even more evidence that blueberries are nutritional powerhouses, researchers found that eating one to three servings a month decreased Type 2 diabetes risk by 11 percent, and consuming five servings weekly reduced it by a whopping 26 percent. Besides diabetes prevention, blueberries have the ability to fight infections, certain cancers, and age-related brain disorders.
The data, which was gathered over a 12-year period from 185,000 individuals, did not support the consumption of fruit juices, which tend to be high in sweeteners, artificial flavors, and man-made preservatives. However, it’s important to note that strawberries, peaches, oranges, plums, and apricots had no significant effect on the risk for Type 2 diabetes, and that these fruits represent more options for individuals at-risk of developing the disease.
To really ensure optimum health, cut out all grain products, processed goods, carbohydrates, and added sweeteners. By choosing the right fruits, and eating them in the right ratios – you can cut your risk of developing Type 2 diabetes, stabilize insulin levels, and live a healthy, disease-free life.