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If you want to minimize your risk of type 2 diabetes, a study led by the Harvard School of Public Health has pinpointed three foods that should be on your menu every day.
The researchers found that eating three fruits — blueberries, grapes and apples — is significantly linked to a lower risk of type 2 diabetes.
“While fruits are recommended as a measure for diabetes prevention, previous studies have found mixed results for total fruit consumption. Our findings provide novel evidence suggesting that certain fruits may be especially beneficial for lowering diabetes risk,” says researcher Qi Sun, assistant professor in the department of nutrition at Harvard and assistant professor at the Channing Division of Network Medicine, Brigham and Women’s Hospital in Boston.
The study showed that people who eat at least two servings each week of certain whole fruits, particularly blueberries, grapes, and apples, reduce their risk for type 2 diabetes by as much as 23 percent compared to people who eat these items less than once a month. Drinking fruit juice every day increases the risk of developing type 2 diabetes by as much as 21 percent.
The scientists found that swapping three servings of juice per week for whole fruits results in a 7 percent reduction in diabetes risk.