Statistics released by the CDC showed that an estimated 29.1 million people live with diabetes and 1 out of 4 do not know they have it. This means that, in proportion to the population in the United States (318.4 million at the time), nine percent of the population live with diabetes.

Diets loaded with veggies and fruits have well-established benefits for positive health outcomes. However, the sugar content of fruit has led to uncertainty about the associated risk of diabetes.

In response to this uncertainty, researchers from the University of Oxford studied nearly 500,000 people over seven years. Cases of diabetes and the occurrence of vascular disease were documented and death in people with pre-existing diabetes.

The data showed an estimated 0.2% reduction in the absolute risk of diabetes over five years. Also, higher consumption of fresh fruit was related to lower mortality rates among people with diabetes.

It’s important to take this as an example to follow. With the high rates of diabetes in the United States, it makes no sense to continue living with unhealthy diets (I’m looking at you, fast food). Having the right diet is a key success factor in the management and prevention of diabetes. So, think about this for a while before reaching for the most convenient and unhealthy food next time — pick a fruit instead. Incorporate more fresh fruit and vegetables, preferably raw, cut down on the carbohydrates, and stick with it.