An apple a day might not always keep the doctor away, but two apples a day certainly might lower your chances of developing type 2 diabetes.

A new study has found a link between eating at least two serves of fresh fruit daily, and lower odds of developing type 2 diabetes. The study was published in the Journal of Clinical Endocrinology and Metabolism and examined data from over 7000 Australians over a period of five years.

The study revealed that people who had a consistent intake of at least two serves of fresh fruit a day had higher insulin sensitivity than those who ate less than half a serve.

Insulin sensitivity refers to how sensitive your body’s cells are in response to insulin. A higher insulin sensitivity allows your body to use glucose more effectively and lower your blood glucose leves. Lifestyle changes, such as higher intakes of fresh fruit, can improve this sensitivity.

The study’s lead author, Dr Nicola Bondonno, said the findings added to the known benefits of fresh fruit.

‘We found an association between fresh fruit intake and markers of insulin sensitivity, suggesting that people who consumed more fruit had to produce less insulin to lower their blood glucose levels,’ Dr Bondonno said.

‘This is important because high levels of circulating insulin (hyperinsulinemia) can damage blood vessels and are related not only to diabetes, but also to high blood pressure… and heart disease.

‘A healthy diet and lifestyle, which includes the consumption of whole fruits, is a great strategy to lower your risk of developing type 2 diabetes.’

The study also emphasised the importance of fresh fruit, as opposed to other fruit-based products like juice. Over the five years of the study, none of the positive effects of fresh fruit on insulin sensitivity were found in those participants who consumed their serves of fruit from fruit juice. Dr Bondonno believes this is because fruit juice is generally higher in sugar and lower in fibre.

Though the researchers are not exactly sure how fresh fruit contributes to insulin sensitivity, what is clear is that sometimes old wives’ tales are right.

The study in full can be found here.

Key Findings

• Eating at least two serves of fresh fruit a day can lower your chances of developing type 2 diabetes
• Fruit juice will not give you the same benefits as fresh fruit.
• Higher insulin sensitivity is important in lowering the chance of developing type 2 diabetes