Your browser does not support JavaScript! before use docindia please enable Javascript on your browser

Is Apple Good for Diabetic People? Facts and Myths

Is Apple Good for Diabetic People? Facts and Myths
April 17, 2024

Apples are a nutritious fruit for everyone, not just diabetics. Moreover, we are confident that they are the most natural compact snacks.

Apples are associated with various health benefits, including a reduced risk of cancers, including heart disease and colon cancer. They are a combined source of flavonoid antioxidants. A study of more than 56,000 people found that high intakes of apples and other flavonoid-rich foods were associated with a reduced risk of death from all causes, including cancer and heart disease.

Benefits and nutrition

Many people love apples because of their simplicity, but they are also very nutritious. There are varieties of apples grown only in the United States.

Fortunately, there are no “bad” apples, but the taste is a factor. For example, green Granny Smith apples are known for their acidity, while red-skinned Fuji apples are known for their crisp sweetness. All apples are healthy, but Granny Smith, Fuji, Red Delicious, Gala, and Honeycrisp varieties contain more antioxidants than Empire and Golden Delicious. No matter what sort attracts you, be sure to eat the skin, which is the primary source of nutrients-more on that soon. Don’t forget to wash the product before chewing.

Apples are the most popular and highly nutritious fruit in the world.

  • energy: 95
  • water: 155.72 g
  • calories protein: 0.47 g
  • fat: 0.31 g
  • carbohydrates: 25.13 g, of which 18,91 g
  • sugar fiber: 4.4 g
  • Calcium: 11.00 mg (mg)
  • Iron: 0.22 mg
  • Magnesium: 9.00 mg
  • Phosphorus: 20 mg
  • Potassium 195 mg
  • Sodium: 2 mg
  • Zinc: 0.07 mg
  • Vitamin C: 8.4 mg
  • Vitamin A, E, and K, Various B vitamins

Apple effect on blood sugar levels

According to a source, medium-sized apples contain about 25 grams (g) of carbohydrates, of which about 19 grams is sugar. However, most apple sugar is in the form of naturally occurring fructose, which can have different effects on the body than other sugars. Fructose is different from refined and processed sugars found in packaged foods such as chocolate and cookies.

Apples have a negligible effect on blood sugar levels. Apples contain sugar, but most of the sugar in apples is fructose. When fructose is consumed throughout the fruit, it has little effect on blood sugar levels. Apple fiber also slows the digestion and absorption of sugar. This means that sugar slowly enters the bloodstream and does not raise blood sugar levels immediately. In addition, polyphenols, a plant compound found in apples, can slow down the digestion of carbohydrates and lower blood sugar levels.

For diabetes, it is crucial to track down all significant nutrients such as carbohydrates, fats, and proteins, which can affect blood sugar. That is why apples are nutritionally stacked and are the staple food in a diabetes-friendly diet. Apples show relatively low glycemic index (GI) and glycemic load (GL) scales. (4)

In short, you need to minimize your blood sugar spikes. Apples have minimal effect on blood sugar levels and are unlikely to cause a rapid rise in even diabetics.

Apples can reduce insulin resistance

Type 1 diabetes: Insulin-independent, and gestational diabetes. It is an autoimmune disease in which the pancreas does not produce enough insulin.

Type 2 diabetes: The body usually does not produce enough insulin to meet its daily needs and is cell resistant to the insulin it produces. Regular intake of apples may reduce insulin resistance and lower blood sugar levels. (3)

This is because apple polyphenols, mainly found in apple skin, stimulate the pancreas to secrete insulin, helping cells absorb sugar. Apples contain plants that improve insulin sensitivity and reduce insulin resistance. (4)

Antioxidants in Apple

Some studies have shown that eating apples lowers your risk of diabetes. A 2019 study review showed that eating apples and pears reduced the risk of cardiovascular problems and type 2 diabetes.

Three 2013 cohort studies found that higher intakes of whole fruits, especially blueberries, grapes, and apples, reduced the risk of type 2 diabetes. But I didn’t find the same thing about fruit juice. There are several reasons why apples can help prevent diabetes, but the antioxidants in apples may play an important role.

Antioxidants are substances that prevent harmful chemical reactions in the body. They have many health benefits, including protecting your body from chronic illness.

Quercetin: It can help slow down the digestion of carbohydrates and prevent blood sugar spikes. (6)

The highest concentrations of beneficial antioxidants are found in Honeycrisp and delicious red apple varieties. Eating apples regularly can prevent type 2 diabetes and stabilize blood sugar levels.

Apples are the perfect fruit to add to your diet if you have diabetes. (7)

Most dietary guidelines for people with diabetes recommend a diet high in fruits and vegetables. Vegetables and fruits are rich in nutrients such as vitamins, minerals, fiber, and antioxidants. In addition, a diet high in fruits and vegetables is repeatedly associated with a reduced risk of chronic diseases such as cancer and heart disease. (8)

Further Tips for Enjoying (and Responsible) Apples:

  • Eat whole apple to enjoy all the health benefits. Most of the nutritional value is in the skin.
  • Cut apples into slices and add to a lunchtime salad with nuts and blue cheese- Add a scoop of peanut butter to make this apple a dessert.
  • Stick to medium-sized apples because the higher the serving, the higher the glycemic load. After eating apples, check your blood sugar to see how apples affect you.
  • Fruit intake should be kept low to stabilize blood sugar levels- In addition, it is always a good idea to combine fruits like apples with healthy proteins and fats like nut butter, nuts, and seeds.
  • Do not drink apple juice packaged applesauce, or dried apples. Just stick to the whole apple. Processed fruits may be low in fiber and high in sugar, sometimes with added sugar.
  • All types of fruit are necessary- Increase daily fruit consumption throughout the day to stabilize blood sugar levels.
11 Most Effective Health Benefits of Chia Seeds
Chia seeds are considered to be the healthiest source of essential nutrients despite being very tiny in size. When it comes to talking about chia seeds there is nothing like side effects we can talk a
Pumpkin: Include Your Halloween Pumpkin in Your Diet
Pumpkin is a delicious vegetable that is packed with hundreds of nutrients like vitamins, mineral, fiber, water, and essential antioxidants that comes with a good number of health benefits like preven
Find Out Different Types of Rice and its Health Benefits
The Healthiest rice is a dietary staple in many countries, providing people with a cheap, nutritious source of energy. Cooked or uncooked, its various varieties are handled differently. Healthiest R
Teaching Children About Healthy Eating Habits
Humans need a wide range of nutrients to lead a healthy and active life. Providing these nutrients requires a proper diet or proper food intake for the body’s nutritional needs. A proper and balanced
Small Meals or Big Bites: Which is the Healthier Choice?
The debate over meal frequency has been ongoing for years. Some advocate consuming several small meals throughout the day, while others prefer eating fewer, larger meals. Each approach has its own set
Almonds: Why Should You Have It In Your Diet?
To have a healthy and disease-free body, it is important to include essential food components in your daily diet, that are filled with immense health-beneficial nutrients and key nutritional component
9 Reasons Why You Don’t Need to Avoid Healthy Carbs?
In recent years, low-carb diets have gained popularity, leading to a widespread fear of carbohydrates. However, it’s crucial to distinguish between healthy and unhealthy carbs and recognize the numero
Why is Good Nutrition Needs For Children with Cancer?
Although nutrition is important for the health of all children, it is especially important for those who have cancer or are getting treatment for cancer. Nutrition for Children with Cancer outlines sp
Foods to Eat and Avoid With High Blood Pressure
The heart pumps blood through the arteries; then, the blood puts pressure on the arterial walls. This is called blood pressure. Blood pressure is the pressure of the blood pushing against the walls of
Food Pyramid: What You Should Be Eating?
Every week, the grocery list should include fruits, vegetables, whole grains, healthy fats, and lean proteins like nuts, beans, fish, and poultry. If desired, it can also include a small amount of yog