Health

A Fruit Smoothie a Day May Keep Diabetes Away

An apple a day really can keep the doctor away, especially if you’re diabetic or concerned about developing diabetes. A new study suggests that eating fruit and other plant-based foods every day can reduce a person’s risk for the disease. Researchers tracked more than 500,000 people between the ages of 30 and 79 for an average of seven years and found that nondiabetic study participants who ate fresh fruit daily were 12 percent less likely to develop diabetes than those who ate none.

Study participants who were already diabetic and ate fruit three times a week had a 17 percent lower risk of all-cause mortality—and a lower risk for diabetic complications, such as heart and kidney disease—than those who didn’t eat as much fruit.

That’s not surprising, really. Diabetes generally afflicts people who are overweight and who eat fatty, cholesterol-laden foods (i.e., meat, eggs, and dairy foods). Researchers with the University of Eastern Finland recently confirmed that people who eat plant protein rather than animal protein are significantly less prone to diabetes.

If you want to reduce your risk for diabetes and other debilitating diseases—and avoid frequent visits to the doctor and mounting medical expenses—eat fruit every day. It doesn’t necessarily have to be an apple. Lots of fresh, flavorful fruits are abundant in summer. Why not enjoy a tasty fruit salad containing ripe, juicy berries, melon, mango, peaches, pineapple chunks, oranges, or other fruits?

If you want something a bit more exotic, try PETA’s Fruit Salsa or a Fruit Skewer With “Yogurt” Sauce. Or if you enjoy smoothies—and who doesn’t?—simply blend all the ingredients together to make one of these fruity concoctions. Healthy and refreshing!

Green Dragon Smoothie

Makes 1 to 2 servings

Sunrise Smoothie

Makes 1 to 2 servings

Peanut Butter and Jelly Smoothie

  • 1 frozen peeled banana
  • 4 frozen strawberries
  • 1 cup nondairy milk
  • 2 Tbsp. peanut butter
  • 2 Tbsp. jelly
  • 5 Tbsp. uncooked oatmeal

Makes about 2 servings

Blueberry Muffin Madness

Makes 1 to 2 servings

California Love Smoothie

Makes 1 to 2 servings

Kaleicious Protein Smoothie

  • 2 cups chopped kale, center stems removed
  • 2 cups nondairy milk
  • 1 pear, cored and diced
  • 1 frozen peeled banana, sliced
  • 6 oz. silken tofu
  • 2 Tbsp. almond butter
  • 2 Tbsp. flaxseed oil
  • 1–2 Tbsp. agave nectar (or other sweetener), optional
  • 1 scoop vanilla-flavored vegan protein powder

Makes 4 servings

Festive Mardi Gras Smoothies

  • 3 cups banana chunks, frozen
  • 1 large can pineapple chunks in juice
  • ½ cup kale or spinach, chopped
  • ½ cup raspberries
  • 1 cup blueberries
  • Blend 1 cup banana chunks and 1 cup pineapple chunks (reserving the juice). Pour into 3 glasses.
  • Blend 1 cup banana chunks, ½ cup pineapple chunks, and the kale or spinach. Add some pineapple juice, if needed. Carefully pour into the glasses, trying not to mix the colors.
  • Blend the remaining banana chunks with the raspberries and blueberries. Add some pineapple juice, if needed. Pour into the glasses, again trying not to mix the colors, and serve immediately.

Makes 3 servings