Eating blueberries, grapes and apples reduces your chances of developing type 2 diabetes, but drinking fruit juices can increase it, researchers say this week.
Three servings of the fruits each week reduce the risk by as much as 26 per cent. Blueberries have the most protective effect, and people who switch from drinking fruit juice to eating the berries reduce their risk by as much as a third, say researchers from Harvard School of Public Health.
Grapes and raisins reduce the risk by 19 per cent and apples and pears by 13 per cent. Surprisingly, the researchers found that drinking fruit juices slightly increased the risk of diabetes. They think this is because the juicing process gts rid of the fruits, and just leaves the fluids that are more quickly absorbed, causing blood sugars and insulin levels to rise.
They based their conclusions on a survey of 187,382 people living in the UK, the US and Singapore, 6.5 per cent of whom developed type 2 diabetes.
(Source: British Medical Journal, 2013; 347: f5001).