As the colder months recede and warm months loom ahead, fruit stands, grocery aisles, and farmer’s markets alike are rife with fresh offerings. Although berries are perennial favorites of summer, stone fruit season is often treated with as much excitement and celebration. While the taste and texture of stone fruit are enough to get you excited for their ripe season, some researchers have found links to stone fruit and decreased diabetes risk.

Stone Fruit Classification and Benefits

If you are unfamiliar with the term “stone fruit,” think of fruits with large pits in the middle, such as peaches, plums, and nectarines. Often heralded for their rich flavors, plump textures, and exquisite ripeness, stone fruit is popular for use in pies, tarts, and jams, as well as being used as a delectable snack while raw and warm from the sun.

The taste of stone fruit is not its only boon. Some research has suggested that the fruit contains compounds that guard against metabolic syndrome, have anti-inflammatory properties, and prevent the oxidation of bad cholesterol—all of which are key factors in preventing (or managing) diabetes.

What makes stone fruit so powerful? Its compounds work simultaneously against metabolic disorders, inflammation, and bad cholesterol rather than targeting them individually, providing a significant interruption to poor body processes. This is unique to stone fruit, as many foods (and most medications) tackle a single problem at one time rather than providing a holistic benefit.

How to Eat Stone Fruit

While stone fruit should definitely become a staple in your pantry during the summer months, eating a piece of fruit as a snack is not synonymous to downing a peach tart after dinner or snacking on some plum cobbler for breakfast. If you must pair your fruit with something, consider eating it alongside a slice of whole-grain toast, or with a cup of Greek yogurt.

Although stone fruit will not reverse a case of Type 1 or Type 2 diabetes, it does demonstrate some promise in preventing the onset of diabetes and managing some of the complications associated with metabolic syndrome. Whenever possible, purchase high-quality fruit from either organic or non-GMO sources and be sure to thoroughly wash your fruit before you eat it.

Whether you are on the cusp of developing diabetes, or you have been diabetic for years, the simple addition of stone fruit to your diet could prevent metabolic syndrome from developing and may be instrumental in keeping the side effects of diabetes under control or wholly at bay.