Reuters Health is reporting a studying showing that women who want to ward off type 2 diabetes should load their plates with green leafy vegetables and whole fruits, but perhaps stay away from fruit juice.
The researchers, from Tulane University School of Public Health, analyzed data on the diets of Nurses’ Health Study participants and found:
• Women who ate an additional three servings of whole fruit daily had an 18 percent lower risk of developing type 2 diabetes over an 18-year period.
• Women who ate a single serving of spinach, kale or similar leafy green vegetable cut their risk an additional 9 percent.
• However, women who had an additional daily serving of fruit juice increased their likelihood of developing type 2 diabetes by 18 percent.
The researchers explained to Reuters the possible reason for by which fruit juice could increase risk: “It’s a big sugar load and it comes in a liquid form which is absorbed rapidly.”
As I’ve written in my health books, whole fruits tend to be more highly healthy than fruit juice and ingestion of fruit juice should be limited.
In fact, the recommendation from the American Academy of Pediatrics (AAP) is:
• To limit fruit juice to no more than 4 to 6 ounces per day for children age 1 to 6 years and
• To limit fruit juice to no more than 8 to 12 ounces per day for children age 7 to 18 years.