Cutting out sugar is typically high on the list of healthy eating choices. It’s been linked to a number of health problems and can actually increase the risk of getting diabetes. So, it’s particularly surprising to find out that fruit can be one of the best choices for avoiding diabetes and its complications.
Benefits of Fruits
A study of over half a million Chinese adults found that people without diabetes who ate fresh fruit each day had a 12% lower risk of developing diabetes than people who didn’t eat fresh fruit regularly. The study also found that people who already had diabetes had a 17% lower risk of dying and 13-28% lower risk of complications like strokes, eye disease, and kidney disease.
The study didn’t look into why the sugar in fruit has these positive effects, but there are a few potential reasons. One reason might be that the sugars in fruit get processed differently in the body than the processed sugars found in sodas and candy, leading to beneficial health effects like a slightly lowered blood sugar level. Another reason could be that fruits have lots of fiber, minerals, and antioxidants that help your metabolism and gut microbiome function.