Dried fruit consumption linked to lower type 2 diabetes risk, study surprisingly finds

Contrary to existing concerns, consuming dried fruit appears to reduces the risk of type 2 diabetes, according to a new study. While dried fruits are convenient, tasty, and full of nutrients, they are also high in natural sugars, a concern for people hoping to avoid type 2 diabetes. Experts recommend eating dried fruits in portion-controlled amounts, and as one component of a well-balanced diet. Consuming more dried fruits is associated with a lower risk of type 2 diabetes in a newly published study. The study hopes to resolve conflicting evidence regarding their value for people hoping to keep their blood sugar levels under control, due to the fruits’ concentrated amounts of sugar.

In addition to being rich in macro and micronutrients, dried fruits include plenty of fiber that may help control blood sugar levels and improve digestive health. They also contain flavonoids that have been linked to improved insulin sensitivity and they have anti-inflammatory properties. The concern is that they contain concentrated amounts of natural sugar that may result in rapid spikes in glycemia (blood sugar) shortly after eating. This can undermine an individual’s attempts to maintain stable glucose levels. Until recently, their consumption was largely discouraged for people at risk of type 2 diabetes, although the authors of the study describe a recent shift in this view. The study analyzed Genome-Wide Association Study (GWAS) data based on UK Biobank data for approximately 500,000 people. These data included 421,764 participants’ responses to questionnaires regarding the number of dried fruits they habitually consumed daily. One prune, a single apricot, and 10 raisins were all considered one portion for the purposes of the questionnaire.