Fruit juice v. Whole fruit – The Diabetes 2 connection

aquasource-berry-powerNew research published recently in the British Medical Journal shows that whilst whole fruit may help to lower risks of Type 2 Diabetes, increased fruit juice intake may have the opposite effect.

Researchers from Harvard School of Public Health analysed data from more than 180,000 people to assess the overall effects of fruit consumption (whole fruit and juice) on the risk of developing Type 2 Diabetes.

They found that people who ate at least two servings of whole fruits per week (particularly blueberries, grapes, and apples) had as much as 23% reduced risk of Type 2 Diabetes compared to those who consumed less than one serving per month.  Regular consumption of anthocyanin-rich blueberries was associated with the lowest risk.  On the other hand, the results also showed that one or more servings per day of fruit in the form of juice was associated with up to 21% increased risk of Type 2 Diabetes.  The researchers concluded that eating 3 servings of whole fruit weekly instead of fruit juices could result in a 7% risk reduction.

Regular intake of a brightly coloured variety of whole fruits and vegetables is associated with a long list of positive health benefits.  The findings of this latest study are useful to highlight the importance of exchanging fruit juices for whole fruits.
Muraki I, Imamura F et al.  Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies.  BMJ 2013;347:f5001