To Avoid Type 2 Diabetes, Eat Apples and Blueberries

A study published in the American Journal of Clinical Nutrition shows that if you want to avoid type 2 diabetes, increase your intake of apples and blueberries.

For this study, researchers followed approximately 200,000 participants in three large-scale studies of health professionals. The participants tracked how often they ate certain types of fruits and beverages in standard portion sizes. None of the participants had diabetes at the onset of the study, yet 12,600 of the study participants were diagnosed with type 2 diabetes during the research period.

Researchers found that those who ate the most blueberries, two or more servings per week, had a 23 percent lower risk of developing diabetes compared with those who didn’t eat blueberries. Plus, they found that the participants who ate five or more apples a week also had a 23 percent lower risk of developing diabetes than those who didn’t eat apples.

The researchers speculate that the diabetes protection comes from the fact that apples and blueberries are rich in specific types of flavonoids.

But this isn’t the only reason to increase your apple and blueberry intake—these fruits also have other protective powers. Studies have shown that blueberries can help to improve short-term memory and improve cognitive function. They’ve also been shown to help balance, coordination, blood pressure, and eyesight.

Plus, the adage “an apple a day keeps the doctor away” definitely holds true. Apples can help keep asthma at bay, plus they’re chock-full of fiber and protective phytonutrients and have zero fat and very few calories—making them a perfect snack or dessert.

Now it’s your turn: How often do you eat apples and blueberries?

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