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                      Fruit Juices Could Increase Diabetes Risk

                      Published by Life Extension

                      Fruit Juice

                      Fruit can be an excellent snack, but are you eating it the right way? Yes, there actually is a “right way” to eat fruit, believe it or not.

                      And guess what? It doesn’t involve a glass or a straw.

                      Why? Because according to a recent study, drinking fruit juice is likely to increase your risk of diabetes, while eating whole fruits could actually decrease your risk.

                      When we add this on top of what we already know about processed fructose, things really start to add up.

                      Let’s attempt to unravel this “fruit paradox”, shall we?

                      Tasty Blueberries

                      Eating Fruit May Lower Diabetes Risk

                      Harvard researchers analyzed data from three different studies. They wanted to determine if eating certain fruits was associated with Type II diabetes. The data included questionnaires regarding fruit intake.

                      Overall they found that eating 2 servings of whole fruits a day was associated with a 13% decreased risk of type II diabetes compared to those who ate fruit once a month.

                      The lower risk was found for certain fruits such as apples, blueberries, and grapes. In comparison, people who drank 1 or more servings of fruit juice a day increased their risk of diabetes by 21%.

                      Fiber

                      Blame it on the Glycemic Index?

                      So why does eating fruit apparently protect against diabetes while drinking fruit juice increases the risk? The Harvard researchers aren’t exactly sure, but they think the glycemic index may be a culprit.

                      The glycemic index is a measure of how quickly a food raises blood sugar levels; the higher the score, the faster a food raises blood glucose levels. Overall, fruit juices display higher glycemic scores than whole fruits.

                      Whole fruits contain fiber, which slows digestion, blunting the effects of blood sugar spikes. On the other hand, fruit juices can spike blood sugar levels quickly.

                      Chronic blood sugar spikes can eventually lead to insulin resistance, a precursor to Type II diabetes.

                      Fruits, berries and vegetables on the counter at the street market

                      Anthocyanins Protect Against Diabetes

                      Although fruits contain their fair share of sugar, they also contain valuable antioxidants. One group of antioxidants called anthocyanins is found in blue, purple, and red fruits.

                      If you recall, the Harvard study found that eating blueberries, apples, and grapes was associated with a decreased risk of diabetes. These fruits are rich in anthocyanins.

                      Diets high in anthocyanins have been associated with a lower risk of type II diabetes.  Anthocyanins lower blood sugar levels, and they protect insulin-producing beta cells from oxidative stress. Animal studies have shown that anthocyanins help tissues utilize glucose.

                      Berries are among the richest sources of anthocyanins. Of course, if you’d like the benefits of anthocyanins without eating whole fruits, you can also supplement with them.

                      tangerines

                      Eat Whole Fruits

                      The implications of this study are pretty darn straight forward: Choose whole fruits over fruit juice.

                      Plus, let’s not forget that whole fruits have several other advantages over fruit juices. They’re more filling, lower in calories, and contain beneficial fiber, which has been shown to protect against diabetes.

                      Simple enough, isn’t it?

                      By Maylin Rodriguez-Paez, RN

                      Share
                      Life Extension
                      Life Extension
                      LIFE EXTENSION The Life Extension Health News team delivers accurate information about vitamins, nutrition and aging. Our stories rely on multiple, authoritative sources and experts. We keep our content accurate and trustworthy, by submitting it to a medical reviewer. Life Extensionists are people who believe in taking advantage of documented scientific therapies to help maintain optimal health and slow aging. The medical literature contains thousands of references on the use of antioxidant vitamins, weight loss supplements, and hormones that have been shown to improve the quality and quantity of life. Life Extensionists attempt to take advantage of this scientific information to enhance their changes of living longer in good health. This article is posted by permission of Life Extension. https://www.lifeextension.com/

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                      This website is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment. FoodTrients – A Recipe for Aging Beautifully Grace O, author and creator of FoodTrients® -- a philosophy, a cookbook and a resource -- has a new cookbook dedicated to age-defying and delicious recipes, The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World, which provides one hundred-plus recipes that promote health and well-being. The recipes are built on foundations of modern scientific research and ancient knowledge of medicinal herbs and natural ingredients from around the world. Since the publication of her first anti-aging book, The Age GRACEfully Cookbook, Grace O has identified eight categories of FoodTrients benefits (Anti-inflammatory, Antioxidant, Immune Booster, Disease Prevention, Beauty, Strength, Mind, and Weight Loss) that are essential to fighting aging, which show how specific foods, herbs, and spices in the recipes help keep skin looking younger, prevent the diseases of aging, and increase energy and vitality. Grace O combines more exotic ingredients that add age-fighting benefits to familiar recipe favorites.

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