A new study has found that consuming more dried fruits is linked to a significantly lower risk of developing type 2 diabetes. The study, published in BMC Nutrition and Metabolism, discovered that increasing daily dried fruit intake by about 1.3 pieces could reduce the risk of type 2 diabetes by as much as 60.8 per cent. This is a substantial figure that shows the potential health benefits of incorporating more dried fruits into one's diet.

Dried fruits like prunes, apricots, and raisins are not only tasty and convenient but also less perishable, making them ideal snacks. These fruits are rich in essential macro and micronutrients, and they are particularly high in fibre, which can help regulate blood sugar levels and improve digestive health.

In addition to fibre, dried fruits contain flavonoids, which are compounds known for their antioxidant and anti-inflammatory properties. Flavonoids have also been linked to improved insulin sensitivity, which is crucial for preventing and managing type 2 diabetes.

Despite their benefits, there has been concern over the concentrated amounts of natural sugar in dried fruits, which can lead to rapid spikes in blood sugar levels. Such spikes can be problematic for individuals trying to maintain stable glucose levels. Consequently, dried fruit consumption was often discouraged for people at risk of type 2 diabetes.

However, the authors of this study highlight a recent shift in perspective. The findings suggest that the benefits of dried fruits may outweigh the potential drawbacks, especially when consumed in moderation and as part of a balanced diet.

The study utilized data from the Genome-Wide Association Study (GWAS), drawing on information from the UK Biobank, which includes approximately 500,000 participants. Specifically, the study analyzed the responses of 421,764 participants regarding their habitual dried fruit consumption. For the study's purposes, one portion of dried fruit was defined as one prune, a single apricot, or 10 raisins. Participants had additional options to indicate if they consumed "less than one" portion, did not know their intake, or preferred not to answer.

The GWAS data included both genotypic and various phenotypic information for the participants. The researchers compared the questionnaire responses to type 2 diabetes statistics from the IEU OpenGWAS database, which encompassed 61,714 individuals with type 2 diabetes and 593,952 controls.

Limitations Of The Study

This study focused specifically on dried fruits and did not include a comparative analysis of the health benefits of fresh fruits. Therefore, the study does not suggest that dried fruits are superior to fresh fruits for blood sugar control. Fresh fruits remain a vital part of a healthy diet and offer numerous benefits, including hydration and a lower glycemic index.

The findings of this study offer a new perspective on dried fruits and their role in managing blood sugar levels. By highlighting the potential for a significant reduction in the risk of type 2 diabetes, the research supports the inclusion of dried fruits in a balanced diet.