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Eat the Whole Fruit, Beat Diabetes

Thursday, 06 Jul 2017 04:21 PM

"Blueberries for Sal," "Blueberry Girl," "Blueberry Muffin Murder," "The Bobbsey Twins on Blueberry Island" and "Town in a Blueberry Jam" can provide stimulating summer reading for you and your kids.

But grab a handful of real blueberries while you're perusing the pages if you really want to see just how much that tasty fruit can do for your brain and body.

According to a new study in The BMJ, when researchers looked at the health records of thousands of people, they found that eating two or more servings a week of blueberries, as well as grapes, raisins, prunes, apples and pears, can slash your risk for Type 2 diabetes by around 23 percent.

And eating those nutrient- and fiber-filled fruits put you way ahead of folks who are more likely to drink fruit juices. Having a daily dose of fruit juice increases your chance of developing Type 2 diabetes by around 21 percent.

That's a pretty big swing from a swig of juice. But steer clear of any berry jams and jellies with added sugar.

It's likely the fiber and polyphenols in whole fruits are what help control blood glucose levels, keep your gut biome healthy, and improve your heart health.

Remember, lots of nutrients are packed into the skin and rind, so don't peel that apple. They provide prebiotics to help your microbiome.

The Department of Agriculture says a medium-size apple with its skin serves up 4.4 grams of fiber; without skin, 2.1 grams

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Having a daily dose of fruit juice increases your chance of developing Type 2 diabetes by around 21 percent.
fruit, fiber, polyphenols, Dr. Oz
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2017-21-06
Thursday, 06 Jul 2017 04:21 PM
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