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It has been believed for a long time that if someone has diabetes, then abstinence is the best treatment. People completely stop eating sugar, sweets, flour and fried food. But, a recent global research has surprised everyone. According to this study, not eating enough fruits daily is also rapidly increasing the risk of type-2 diabetes. Eating fruits not only provides vitamins to the body but can also prove to be a surefire weapon to avoid this silent killer disease.

3.9 lakh diabetes patients in India have connection with fruits

According to the shocking data of a global study, about 3.9 lakh new cases of type-2 diabetes were registered in India in the year 2022, which was directly to including less fruits in the diet. In our country, ‘Low Fruit Intake’ i.e. low consumption of fruits has emerged as the biggest dietary risk factor for diabetes. Urban lifestyle and increasing trend of processed food has made natural fruits disappear from people’s plates.

Not fruit juice, ‘whole fruit’ is the real medicine

Often people are afraid of eating fruits thinking that they contain natural sugar (fructose), which will increase blood sugar. But experts have made it clear that eating whole fruits in limited and balanced quantities is very beneficial for the body. On the contrary, fruit juices available in the market or prepared at home and drinks with added sugar do not provide that benefit to the body. By eating whole fruits, the body gets abundant fiber, antioxidants and essential minerals, which improve the insulin function of the body.

How do fruits control blood sugar?

According to researchers, the fiber present in fruits slows down the process of absorption of glucose in the blood, thereby preventing sudden blood sugar spike. Apart from this, the antioxidants present in fruits reduce chronic inflammation and oxidative stress in the body, which are considered to be the main factors increasing type-2 diabetes. By regularly chewing and eating whole fruits, the metabolism of the body remains healthy.

Take care of these 4 things to prevent diabetes

If you want to protect yourself from this serious disease, immediately implement these changes in your daily routine:

• Eat whole fruits: Include at least one seasonal whole fruit in your diet every day, avoid drinking juice.

• Stay away from processed food: Minimize consumption of packaged food, sweet cold drinks and items containing extra sugar.

• Active Lifestyle: Along with a balanced diet, 30 to 40 minutes of daily walk or exercise is very important.

• Doctor’s advice: People who already have a serious problem of diabetes, before including any fruit in their diet, they must know its quantity and right time from their doctor or certified dietician.