It lowers the risk of diabetes type 2.
A recent study has found that eating more dried fruits is linked to a reduced risk of developing type 2 diabetes. The research aims to clarify previous conflicting findings about the benefits of dried fruits, which are often criticized for their high sugar content.
Published in BMC Nutrition & Metabolism, the study discovered that consuming approximately 1.3 additional pieces of dried fruit daily could lower the risk of type 2 diabetes by up to 60.8%. The study focused on dried prunes, apricots, and raisins, noting that these fruits are not only flavorful and convenient but also less perishable, making them an appealing snack choice. These dried fruits are rich in both macro and micronutrients and contain substantial fiber, which may help manage blood sugar levels and support digestive health.
Additionally, dried fruits are packed with flavonoids, compounds that have been associated with better insulin sensitivity and anti-inflammatory effects. Despite these benefits, there is concern about their high concentration of natural sugars, which could lead to rapid increases in blood sugar levels after consumption. This potential for blood sugar spikes has historically led to recommendations against dried fruit consumption for those at risk of type 2 diabetes, although recent perspectives are beginning to change.
The study analyzed data from the UK Biobank, which included responses from approximately 500,000 participants about their daily dried fruit intake. For this study, one prune, one apricot, and ten raisins were each considered a single serving. The researchers compared these responses to type 2 diabetes prevalence data from the IEU OpenGWAS database, which included data on 61,714 individuals with type 2 diabetes and 593,952 control subjects.
The research did not compare the benefits of dried fruits directly with fresh fruits, so it does not imply that dried fruits are better than fresh ones for blood sugar control. Michelle Routhenstein, a dietitian at EntirelyNourished.com, explained that while dried fruits are nutritionally dense due to their concentrated sugars and nutrients, they have a higher caloric density compared to fresh fruits. This means that by weight, dried fruits can contain more calories and sugar than their fresh counterparts.
Dr. Jason Ng from the University of Pittsburgh noted that this study is a significant step in understanding the relationship between dried fruits and type 2 diabetes risk. He pointed out that while dried fruits offer valuable nutrients and may reduce diabetes risk, their higher carbohydrate content compared to fresh fruits means that excessive consumption could lead to higher carbohydrate intake, potentially affecting blood sugar levels. He emphasized that fresh fruits are generally preferred for their lower carbohydrate concentration and additional nutrients like water.
Overall, while dried fruits offer concentrated vitamins and minerals, consuming them in moderation is key to maximizing their health benefits while managing sugar intake effectively.
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