Type 2 diabetes is a chronic condition in which the body struggles to use insulin effectively, leading to high levels of sugar in the blood.

This condition can lead to various health complications, including heart disease, nerve damage, blindness, and kidney damage. Unfortunately, the prevalence of type 2 diabetes is increasing rapidly worldwide, with an estimated 463 million people living with the condition as of 2019.

Thus, there is a crucial need for preventive measures and lifestyle changes that can lower the risk of developing type 2 diabetes. One effective way to reduce the risk of type 2 diabetes is by consuming a healthy diet, rich in fruits and vegetables. In this article, we’ll discuss four fruits that can help lower your risk of type 2 diabetes.

1. Berries

Berries are a group of fruits that include strawberries, raspberries, blueberries, and blackberries.

These fruits are low in calories, high in fiber, and packed with antioxidants, making them an ideal choice for individuals looking to reduce their risk of type 2 diabetes.

Research suggests that the antioxidant compounds found in berries, particularly anthocyanins, can improve insulin sensitivity and reduce inflammation in the body.

A study published in the Journal of Nutrition found that consuming blueberries regularly for six weeks led to a significant reduction in insulin resistance in overweight and obese individuals with insulin resistance. Another study published in the Journal of Agricultural and Food Chemistry found that consuming strawberries improved insulin sensitivity and reduced the risk of type 2 diabetes in obese adults.

2. Apples

An apple a day may not only keep the doctor away but also lower your risk of type 2 diabetes. Apples are a good source of soluble fiber, which can help improve insulin sensitivity and regulate blood sugar levels.

A study published in the BMJ found that consuming apples, pears, and other blue fruits regularly led to a reduced risk of developing type 2 diabetes.

Another study published in the Journal of Agricultural and Food Chemistry found that consuming apple juice reduced insulin resistance in individuals with type 2 diabetes.

3. Citrus fruits

Citrus fruits such as oranges, lemons, and grapefruits are another group of fruits that can help lower your risk of type 2 diabetes.

These fruits are high in vitamin C, which has been shown to improve glucose tolerance and insulin sensitivity in the body.

A study published in the Journal of Clinical Endocrinology and Metabolism found that consuming vitamin C supplements improved glucose tolerance and reduced the risk of type 2 diabetes in individuals with a high risk of developing the condition.

Another study published in the American Journal of Clinical Nutrition found that consuming orange juice improved insulin sensitivity in overweight men and women.

4. Kiwi

Kiwi is a fruit that is often overlooked but can be a great addition to your diet if you’re looking to reduce your risk of type 2 diabetes.

Kiwis are low in calories and high in fiber, making them a filling snack that can help regulate blood sugar levels.

Research suggests that kiwis are rich in various nutrients that can improve glucose tolerance and reduce the risk of type 2 diabetes.

A study published in the Journal of Functional Foods found that consuming kiwi led to a significant reduction in hemoglobin A1c levels, a marker for long-term blood glucose control, in individuals with prediabetes. Another study published in the Journal of Nutritional Science and Vitaminology found that consuming kiwi improved insulin sensitivity in individuals with type 2 diabetes.

Conclusion

In conclusion, consuming a variety of fruits can be an effective way to lower your risk of developing type 2 diabetes.

Berries, apples, citrus fruits, and kiwis are just some of the fruits that have been shown to improve insulin sensitivity, regulate blood sugar levels, and reduce the risk of type 2 diabetes. By incorporating these fruits into your diet, along with other healthy lifestyle habits, you can take proactive steps to protect your health and prevent the onset of type 2 diabetes.