A healthy diet is one of the best ways to prevent type 2 diabetes, and new research highlights the important role of fruit. According to a study published in the Journal of Clinical Endocrinology & Metabolism, people who consumed two servings of fruit per day had a 36 percent lower risk of developing type 2 diabetes within five years compared to those who consumed less than half a serving of fruit each day. However, the study found that only whole fruits, not fruit juice, lowered the risk. The researchers analyzed data from 7,675 people and found a correlation between fruit intake and markers of insulin sensitivity. This means that those who consumed more fruit had to produce less insulin to lower their blood glucose levels, which is important because high levels of circulating insulin can damage blood vessels and are related to diabetes, high blood pressure, obesity, and heart disease. While the study is observational and cannot definitively prove that fruit alone prevents type 2 diabetes, it suggests that a healthy diet including a variety of fruits can be beneficial. It's important to note that different fruits contain different nutrients and phytochemicals, so variety is key. The 2020–2025 Dietary Guidelines for Americans recommend making half your plate fruits and vegetables. Fruit is packed with healthy fiber and helps people feel fuller for longer, which can prevent overeating. To incorporate more fruit into your diet, make sure it's always easily available. You can keep containers of sliced watermelon in the fridge or display a basket of apples on your counter. One way to enjoy more fruit is to turn it into dessert, like grilled pineapple or baked peaches.