Over the past few months, I’ve debunked several myths about how to prevent, manage, and even reverse Type II diabetes. And today, we’re at it again.
This time, the myth involves doctors’ all-too-common, knee-jerk advice for patients to avoid drinking fruit juice since it contains fructose (sugar).
Turns out, there’s more to the story. Much more.
The bottom line: You may not need to give up that cool glass of OJ in the morning after all.
I’ll tell you all about the new science in a moment. But first, I’d like to interject my two cents…
Doctors are lagging on the science
I find primary care physicians and even endocrinologists dole out incorrect, outdated advice all the time. Especially to their patients with Type II diabetes.
They just aren’t caught up on the latest science…plain and simple.
For example, doctors typically advise against consuming alcohol if you have diabetes since alcohol is a carbohydrate. That’s true, chemically speaking. But alcohol doesn’t behave like a carb or sugar metabolically.
In fact, as I reported last week, a new study shows that moderate beer consumption may actually benefit men and women with metabolic syndrome and Type II diabetes. And it may even make them feel fuller faster.
Plus, ongoing studies show that moderate alcohol intake of any kind — whether it’s beer, wine, or spirits — lowers the risk of heart disease, a major complication of Type II diabetes and metabolic syndrome.
And more recent studies show moderate alcohol intake protects against dementia, another concern arising from high blood sugar and Type II diabetes. (Some experts even call dementia “Type III diabetes,” as I first reported years ago in the June 2012 issue of my newsletter, Insiders’ Cures. To become a subscriber and gain full access to all of my archives, anytime, simply click here.)
In fact, one study found that men and women who consume moderate amounts of alcohol are twice as likely to live to age 85 without dementia compared to non-drinkers.
Overall, the science shows if you have Type II diabetes and need to manage your blood sugar, that doesn’t mean you have to rule out moderate amounts of alcohol. In fact, it’s quite the contrary. It seems to suggest moderate consumption actually benefits both your heart and brain.
Of course, this isn’t the first course-correction we’ve had to make regarding Type II diabetes…
Doctors need to get the story straight on fruit
As I mentioned earlier, many physicians routinely advise against eating fruit if you have Type II diabetes due to the fructose (fruit sugar). But as I’ve always argued, the fructose present in natural food behaves differently, metabolically, than the sugar added to processed foods and beverages.
Plus, the science over the past century has always linked increased intake of both vegetables and fruits to a lower risk of chronic diseases. As we’ve known for decades, the government has correctly (for once) advised eating seven to nine servings of fruits and vegetables every day.
It’s truly great advice. But try getting those same seven to nine recommended servings — day in and day out — without eating fruit.
I know I couldn’t do it. Trust me, I like eating vegetables…but that’s a lot.
And that point brings us back to the new study I mentioned at the top…
The only type of juice you should be drinking
In a new study published in the Journal of Nutritional Science, researchers looked at
18 randomized, controlled trials that evaluated the impact of drinking 100 percent juice, such as apple, berry, citrus, grape, and pomegranate juice. They used fasting blood glucose and fasting blood insulin levels as biomarkers for diabetes risk.
It turns out drinking 100 percent fruit juice won’t raise your blood sugar levels.
In fact, their comprehensive data analysis suggests that 100 percent fruit juice does not affect fasting blood glucose, fasting blood insulin, or insulin resistance. Overall, the researchers said, “consumption of 100 percent fruit juice is not associated with increased risk of diabetes.” This new research remains consistent with all the other studies that have come before it.
Makes you wonder, doesn’t it? Why all the warnings against fruit and fruit juice when the science consistently shows otherwise?
In my view, a lot of the misconceptions about fruit, fruit juice, and Type II diabetes stem from prior studies that carelessly combined fresh fruit and processed fruit intake. And it’s my guess that the processed fruit intake skewed the results.
However, we must differentiate between “healthful” and “unhealthful” fruit-based foods. It’s simple:
- Processed and packaged fruits should always go on the “unhealthful” list.
- 100 percent fruit and fruit juice can remain on the “healthful” list.
With real, 100 percent fruit juice, you get key nutrients such as vitamin A, vitamin C, B vitamin folic acid, and potassium. You also get botanical phytonutrients with potent antioxidant and anti-inflammatory properties.
And always be careful to read labels. Only buy products that include the labeling: “100 percent fruit juice with no added sugars.” Or, better yet, make your own fresh juice by juicing whole fruits and vegetables at home. That way you know — beyond a shadow of a doubt — what goes into your body.
All in all, whether or not you have Type II diabetes, my dietary advice remains the same:
- Strive to eat one to three servings of fresh fruit — in addition to at least five or six servings of vegetables — each day. A four-ounce glass of 100 percent fruit juice is equivalent to one serving (one-half cup) of fruit, which can help you achieve that daily goal.
In addition to your diet, there are plenty more effective, commonsense strategies to prevent and reverse Type II diabetes. You can find these in my online learning protocol, my Integrative Protocol for Defeating Diabetes. Simply click here to learn more or to enroll today.
P.S. Tomorrow, I’ll tell you about the dangerous outcomes of lowering blood sugar too aggressively in patients with Type II diabetes. How low is too low? Tune in tomorrow for the answer.
“100% Fruit juice and measures of glucose control and insulin sensitivity: a systematic review and meta-analysis of randomized controlled trials,” J Nutr Sci. 2017 Dec 15;6:e59