Here’s something to think about when you’re packing those back-to-school lunches or choosing what you want to eat for breakfast. You may already limit your intake of sugary sodas as a preventative measure against diabetes for you and your loved ones, but you may want to reconsider fruit juice, too. A look at data found evidence that fresh fruit helps prevent Type 2 diabetes while fruit juice may actually be a contributing factor in the disease.

Researchers took 25 years worth of data from the study of 187,000 nurses, doctors and other professional caregivers. When they looked at the fruit consumption and fruit juice consumption of those in the study, they found compelling evidence of a big difference between whole fruit and fruit juice.

People who ate at least two servings each week of certain whole fruits, especially blueberries, grapes and apples, reduced their risk of Type 2 diabetes by as much as 23 percent compared to those who ate less than one serving per month.
Scientists speculate that even if the nutritional content of the two are similar, the liquid passes through the stomach to the intestine quicker leading to “to more rapid and larger changes in serum [blood] levels of glucose and insulin than whole fruits.”

They found that swapping out three servings of fruit juice each week for three servings of whole fruit resulted in a 7 percent reduction in risk.

When you pack your kids' school lunches, this research suggests that it’s a very good idea to leave the juice box out, give them water instead, and make sure there is whole fruit in it.

It’s not just important for kids, though. If you’re used to a glass of orange juice each morning, you may want to switch to eating an orange.

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