In a study published in the British Medical Journal, nutrition experts report that consumption of certain fruits—especially blueberries—cut people’s risk of type 2 diabetes by as much as 26 percent in a survey of more than 180,000 subjects over two and a half decades.

Study participants were asked about their consumption of grapes or raisins, prunes, bananas, cantaloupe, apples or pears, oranges, grapefruit, blueberries, strawberries, and stone fruits (peaches, plums, or apricots).

Blueberries had the strongest effect on cutting diabetes risk, followed by grapes and apples, especially when three or more servings a week were eaten. A standard serving of blueberries was half a cup.

Prunes, pears, bananas, and grapefruit also helped lower diabetes risk, while the other fruits did not.

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