More than 37 million Americans are living with diabetes, and about 90% to 95% of those have type 2 diabetes, according to theCenters for Disease Control and Prevention. Insulin resistance is a common precursor of type 2 diabetes.
There are a few ways to prevent and manage insulin resistance, one of which isthrough nutrition. You may worry that you can’t eat foods with sugar like fruit, but that isn’t necessarily the case. In fact, a 2021 study published inThe Journal of Clinical Endocrinology & Metabolismfound that fruit consumption was linked to better insulin sensitivity and a reduced risk of developing diabetes. So what’s the best fruit to help with insulin resistance?
EatingWell
What to Look For in a Fruit for Insulin Resistance
High in Fiber
Fiber helps slow digestion—since our bodies can’t break it down and absorb it—which helps prevent blood sugar spikes. A 2019 study published in theEuropean Journal of Clinical Nutritionfound that adolescents with lower fiber intakes had higher fasting insulin levels, signaling insulin resistance.
And if you already have type 2 diabetes, fiber has the added bonus of helping to stave off heart disease, according to theCDC. It’s a condition that people with type 2 diabetes have an increased risk of developing.
Good Source of Antioxidants
Antioxidants may play a role in reducing insulin resistance and preventing diabetes. For example, a 2022 study published inAntioxidantsfound that participants who had the highest antioxidant intake had lowerrates of prediabetesand insulin resistance. A 2019 study in the European Journal of Epidemiology showed similar results, as did a 2018 study in theInternational Journal of Molecular Sciences. The benefit may have to do with the role antioxidants play in combating damaging free radicals and reducing inflammation.
The #1 Fruit for Insulin Resistance
Certain fruits have been shown to reduce the risk of developing diabetes more than others. Ourfavorite fruit for insulin resistance is pears. One medium pear has 5.5 grams of fiber—20% of your Daily Value—and 27 grams of carbohydrates, per theDepartment of Agriculture. Pears are also a good source of antioxidants like vitamin C and polyphenols.
Another 2018 review of studies, inBMC Complementary Medicine & Therapies, also showed that pears have anti-diabetic properties, potentially because they serve as alpha-amylase and alpha-glucosidase inhibitors. This means that they help prevent the absorption of carbohydrates, which can prevent blood sugar spikes, and they also reduce diabetes risk in people with impaired glucose tolerance, according to a 2018Cochrane systematic review.
Other Great Fruits for Insulin Resistance
While pears may be tops for managing insulin resistance and staving off type 2 diabetes, there are other fruits that have been shown to be beneficial, too.
The Bottom Line
If you have insulin resistance and are at risk for diabetes, don’t letfear-mongering around fruitget to you. You can absolutely incorporate it in your diet and manage your blood sugars. In fact, fruit has loads of health benefits, and it’s a part of a healthy eating pattern, thanks in part to its fiber and antioxidant content. Pears are our favorite fruit for insulin resistance because research shows a relationship between eating them and lower risk of type 2 diabetes. Apples, berries and citrus fruits are also great options to regularly include in your diet.
Originally appeared: EatingWell.com, August 2023
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