Eating more fruit, particularly
blueberries, apples and grapes, is linked to a reduced risk of developing type-2
diabetes, suggests a study in the British Medical Journal. Blueberries cut the risk by 26% compared with 2% for three servings of any
whole fruit - but fruit juice did not appear to have the same effect. The research
looked at the diets of more than 187,000 people in the US.
Researchers used data from three large studies
of nurses and health professionals in the US to examine the link between fruit
consumption and the risk of contracting type-2 diabetes.
What is type-2 diabetes?
Diabetes is an incurable condition in which the body cannot control blood
sugar levels, because of problems with the hormone insulin. In type-2 diabetes, either the pancreas cells do not make
enough insulin, or the body's cells do not react properly to it. This is known
as insulin resistance.
In these studies, 6.5% of participants (12,198 out of
187,382) developed type-2 diabetes. The studies used food frequency questionnaires to follow up the participants
every four years, asking how often, on average, they ate a standard portion of
each fruit. The fruits used in the study were grapes or raisins, peaches, plums or
apricots, prunes, bananas, cantaloupe, apples or pears, oranges, grapefruit,
strawberries and blueberries.
The researchers' analysis of the data showed that three servings per week of
blueberries, grapes and raisins, and apples and pears significantly reduced the
risk of type-2 diabetes. While all fruit was shown to reduce the risk, these fruits appeared to be
particularly effective.
The researchers said this could be due to the fact these fruits contain high
levels of anthocyanins, which have been shown to enhance glucose uptake in mice.
The same fruits contain naturally-occurring polyphenols which are known to have
beneficial effects.
In the study paper, they wrote: "Fruits have highly
variable contents of fibre, antioxidants, other nutrients, and phytochemicals
that jointly may influence the risk." But the glycaemic load of different types of fruit - the quality and quantity
of carbohydrate they contain - did not fully explain the results, the study
said.
When they looked at the effects of fruit juice consumption, the researchers
found a slightly increased risk of type-2 diabetes. The study calculated that replacing weekly fruit juice consumption with whole
fruits could bring health benefits.
For example, replacing fruit juice with blueberries could reduce the risk of
contracting type-2 diabetes by 33%, with grapes and raisins by 19%, apples and
pears by 13% - and with any combination of whole fruit by 7%. Replacing fruit juice with oranges, peaches, plums and apricots had a similar
effect.
Qi Sun, study author and assistant professor at Harvard School of Public
Health, said, in general, fruit juices contained less of the beneficial
compounds found in whole fruits.
Whole fruits are preferable to fruit juice, the study
says
"The juicing process gets rid of the fruit, just leaving fluids which are
absorbed more quickly, causing blood sugars and insulin levels to rise if they
contain sugars. "To try to minimize the risk of type-2 diabetes as much as possible it is
reasonable to reduce fruit juice consumption and increase consumption of whole
fruits."
Experts say the best way to reduce your risk of developing type-2 diabetes is
to eat a balanced, healthy diet that includes a variety of fruits and vegetables
and to be as physically active as possible.
Dr Matthew Hobbs, head of research for Diabetes UK, said the study provided
further evidence that eating plenty of whole fruit was a key part of the
balanced diet that will minimize the risk of developing type-2 diabetes.
Kamlesh Khunti, professor of primary care diabetes and vascular medicine at
the University of Leicester, said the large study showed that eating any fruit
is good. "Eating all kinds of fruit works and there is still a reduction in risk.
The government recommends eating five portions of fruit and vegetables every
day. Make sure one or more of those portions is blueberries. It's one medicine that you can take with pleasure.