ergo-log.com

Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "

about us

/

contact

/

19.07.2021


More fruit, less diabetes

You don't hear much about diabetes anymore, because the world is struggling with an extremely annoying virus. But trust us, type 2 diabetes is a big, and growing problem. [Diabetes Res Clin Pract. 2018 Apr;138:271-81.] An increase in the consumption of fruit - especially apples - may alleviate this problem.


More fruit, less diabetes


Study
Researchers from Edith Cowan University in Perth, Australia, used data collected in the Diabetes, Obesity and Lifestyle Study. When this study began in 1999-2000, the 7,675 study participants were 25 years of age or older.

The researchers knew the study participants' diets at the time the study started. They then looked at which study participants developed type-2 diabetes in the 5 years that followed. The researchers also looked at the effects of diet over a 10-year period, but that part of the study failed. This post is therefore only about the effects of fruit over a period of 5 years.


More fruit, less diabetes


Results
The more fruit the study participants ate, the lower their risk of developing diabetes. The participants with the highest intake were 36 percent less likely to develop diabetes than the study participants with the smallest intake.


More fruit, less diabetes


More fruit, less diabetes


Fruit juice provided little or no protection against diabetes, probably because the fibers and phenols, which are present in fruit and modulate glucose metabolism, are not present in most fruit juices. Or maybe fruit juice doesn't protect because fruit juices are quite high in sugars.

The researchers also looked separately at the protective effect of apples, citrus fruits and bananas. The effect of apples was the most convincing.


More fruit, less diabetes


More fruit, less diabetes


More fruit, less diabetes


Conclusion
"Findings from this study support encouragement of the consumption of whole fruits, but not fruit juice, to preserve insulin sensitivity and mitigate type-2 diabetes mellitus risk", summarize the Australians.

"Promoting a healthy diet and lifestyle which includes the consumption of popular fruits such as apples, bananas, and oranges, with widespread geographical availability, may lower type-2 diabetes mellitus incidence."

Source:
J Clin Endocrinol Metab. 2021 Jun 2:dgab335. doi: 10.1210/clinem/dgab335. Epub ahead of print.

More:
Daily serving of strawberries improves insulin and cholesterol levels 07.06.2021
How avocatin-B, the FAO inhibitor in avocado, protects against type 2 diabetes 15.12.2019
Ginger, a herbal anti-diabetic drug 21.10.2019

Archives:
Insulin & Glucose Metabolism
Apples


Three grams of sumac powder per day lowers your glucose and insulin levels Propolis increases insulin sensitivity Intermittent fasting may prevent diabetes type-2

Three grams of sumac powder per day lowers your glucose and insulin levels
No, no capsules with an expensive extract, but just sumac powder from the local supermarket.

Propolis increases insulin sensitivity
If people with type 2 diabetes take 2 propolis capsules every day, their insulin sensitivity increases and their insulin levels drop.

Intermittent fasting may prevent diabetes type-2
According to this study, intermittent fasting improves insulin sensitivity and blood pressure.