Blueberries are sweet, nutritious and wildly popular.
Often labeled a superfood, they are low in calories and incredibly good for you.
They’re so tasty and convenient that many people consider them their favorite fruit, as previously noted. Here Rose Lidell, Food.news, reflects on fruits for diabetes prevention:
“Eating a well-balanced diet consisting of nutritious foods like fruits and vegetables can help improve your overall well-being. According to a study published in 2013, eating whole fruits can even help lower your risk of developing Type 2 diabetes. However, some fruits are more effective than others at preventing the disease.
The study, which was conducted by researchers from Harvard University, analyzed data from three long-running health studies that included 151,209 women and 36,173 men. All volunteers answered
questionnaires about their lifestyle, diet and health, particularly any diseases they’d developed, every few years for at least two decades.
Fruit consumption and diabetes risk
The researchers asked the participants specifically about these 10 fruits:
- Apples or pears
- Grapes or raisins
- Plums or apricots
After analyzing their data, the researchers found that blueberries were the most effective fruits for preventing diabetes, followed by grapes and apples. Bananas and grapefruit were also good for diabetes prevention.
Strawberries didn’t have much of an effect. On the other hand, cantaloupe slightly increased the risk for Type 2 diabetes.
The researchers also discovered that drinking all kinds of fruit juice, including apple, orange and grapefruit juice, was linked to a higher risk of diabetes. Findings also revealed that replacing three servings of fruit juice each week with blueberries helped lower the risk of Type 2 diabetes by 33 percent on average.
Replacing fruit juice with grapes and raisins lowered diabetes risk by 19 percent; apples and pears reduced the risk by 13 percent; and any combination of whole fruits decreased the risk by seven percent. Replacing fruit juice with oranges, peaches, plums and apricots also had a similar effect.”
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