Apples are a good choice for people with diabetes. Although juice and other fruit products can be detrimental to one’s health, apples can be just as beneficial. They can help lower one’s blood pressure and reduce inflammation. Apples have a different kind of sugar than other fruits, and they can contain nutrients and fiber. Being aware of this can help people with diabetes maintain a healthy diet.
Contents
- Health Benefits of Green Apple
- Green Apple Facts
- Green Apple vs Red Apple for Diabetics
- Understanding Glycemic Index
- Glycemic Index Measure for Apples
- Apples and Counting Carbs
- How Do Apples Affect Diabetes and Blood Sugar Levels
- Apples Contain Carbohydrates and Fiber
- Apples Do Affect Blood Sugar Levels
- Apples Can Help With Insulin Resistance
- Apples May Reduce Risk of Diabetes
- Apple Contain Abundant Antioxidants
- Conclusion: Should People With Diabetes Eat Apples?
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 glucose levels. Apple fiber also slows the digestion and absorption of sugar.
The American Diabetes Association says that eating apples and other fruit products is not a problem for people with diabetes.
Health Benefits of Green Apple
Aside from being a great source of nutrients, apples have also been known to have various health benefits. In addition, eating apples can help lower blood pressure and cancer chemopreventive potential.
Decrease Risk of Type 2 Diabetes
A study suggests that eating a couple of green apples a week can help lower one’s risk of developing type 2 diabetes. However, further research is needed to see if this benefit really exists.
Promote Heart Health
Studies have shown that eating apples can improve a person’s heart health. However, the exact reasons why apples improve a person’s health is still unclear. One possible factor is their high levels of dietary fiber.
Improve Digestive Health
Aside from being a great source of fiber, apples can also help improve one’s digestive health by stimulating the secretion of digestive enzymes. Pectin is found in green apples, a substance that can help break down food quickly.
Green Apple Facts
Green Apple Nutritional Value: Green apples have shiny skin and juicy flesh. They are high in fiber and help keep the digestive tract clean and healthy. Small raw unpeeled apples (about 5 ounces) contain about 77 calories and about 4 grams of fiber.
Green Apple Sugar: Count as two servings of fruit. Royal Gala and Honeycrisp may contain 19 grams of sugar, while green apples like Granny Smith contain 9 grams. This tropical fruit contains 15 grams of sugar in half a cup. This is about 4-5 lychee fruits.
Green Apple Sodium: 1 mg per 100 g from apples Sodium, raw and skinned is equivalent to 0% of the recommended sodium dose. For a typical serving size of a quarter or chopped (or 125g) cup, the amount of sodium is 1.25mg.
Aside from their sweetness, apples can also help control blood sugar levels. On the other hand, apples have a low score on the GI test, which means they are not ideal for people with diabetes.
The body uses sugars and carbohydrates quickly from food items with a high GI score. Since these items enter the bloodstream slowly, they’re less prone to a blood sugar spike.
Green Apple vs Red Apple for Diabetics
Green apples provide over 50% more protein than red apples. If you eat an apple a day, switching to a green apple means you’ve eaten 160 grams of extra protein a year. Green apples also make sense because they have less sugar than red apples and are sour and unsweetened in taste.
If you are a diabetic, you might want to avoid red apples and go for the green ones instead. According to health professionals, green apples are packed with nutrients that are higher in antioxidant pigments.
Green apples are low in sugar and have more fiber than most people think. They are also a great source of vitamin C and are considered a low glycemic food. They can help lower your risk of type 2 diabetes.
Ideally, eat one green apple a day. However, avoid peeling the skin since it’s the most nutritious part of the fruit. To avoid high blood sugar levels, eat only medium-sized apples. You can also prepare low-sugar fruits such as spinach and green apples to create a smoothie.
Understanding Glycemic Index
A glycemic index is a number that shows how much sugar a food has to contain to trigger a spike in blood sugar. The fiber in apples may help slow the absorption of sugars. This helps control blood sugar levels.
A medium-sized apple has about 25 grams of carbohydrate, which is about 19 grams of sugar. Most of the sugar in apples is naturally occurring fructose, which is a type of sugar. It’s different from the refined sugars found in processed food.
A review published in 2017 found that replacing sugar with fructose led to less insulin and less sugar in the bloodstream after a meal. A medium-sized apple has about 4 grams of fiber, which can help slow the absorption of sugars.
Green apples are low in sugar and carbohydrates and high in fiber, protein, potassium, iron, and vitamin K, making them a healthier variety with little difference. The only major difference in diet is the difference in vitamin A. Vitamin A is almost twice as high in green apples as in red apples.
Glycemic Index Measure for Apples
The glycemic index is a score that shows how many sugar-free and refined food items are likely to cause a spike in blood sugar levels.
The body quickly absorbs sugars and carbohydrates from food items with a high GI score. Since the blood sugar spikes are less likely to occur with a low GI score, people with diabetes are less prone to developing diabetes. For apples, the glycemic index is 36, while cornflakes have a high score of 81. Although apples have a low impact on blood sugar levels, they are still considered a good choice for people with diabetes.
Apples and Counting Carbs
In the past, doctors advised people with diabetes to count their carbs as part of their diabetes management. However, these guidelines now focus on the individual needs of people with diabetes. Aside from counting carbs, it’s also important for people with diabetes to monitor their blood sugar levels to ensure they’re not experiencing any changes.
How Do Apples Affect Diabetes and Blood Sugar Levels
Although they’re known to have many health benefits, apples also contain carbohydrates. This carbohydrate can affect a person’s blood sugar levels differently than the refined and processed sugars found in other food items.
Apples Contain Carbohydrates and Fiber
Being aware of your carbohydrate intake is also important to maintain a healthy blood sugar level. It’s because the three macronutrients of carbohydrate, fat, and protein can affect different blood sugar levels.
A medium-sized apple has about 27 grams of carbohydrates, but only 4.8 grams of fiber. This means that the apples’ high fiber content helps slow down the absorption of carbohydrates.
Studies have shown that regular consumption of fiber can help lower blood sugar levels and prevent type 2 diabetes. Although apples contain carbohydrates, the fiber in them can help stabilize blood sugar levels. This benefit is also known to lower the risk of type 2 diabetes.
Apples Do Affect Blood Sugar Levels
Although apples do contain sugar, most of the sugar found in them is fructose. This means that they have little effect on blood sugar levels.
The high fiber content in apples helps slow down sugar absorption and doesn’t rapidly raise blood sugar levels. The glycemic index and the glycemic load of apples are both low, which means they should not cause a spike in blood sugar levels. This is also the case for people with diabetes.
Apples Can Help With Insulin Resistance
There are three main types of diabetes:
- Type 1 diabetes
- Non-insulin-dependent diabetes
- Gestational diabetes.
Type 2 diabetes usually doesn’t produce enough insulin to meet the body’s needs. Regular consumption of apples can help lower insulin resistance and lower blood sugar levels. The polyphenols found in apples help the body produce insulin and take in sugar. This benefit can help lower the body’s sensitivity to insulin.
Apples May Reduce Risk of Diabetes
A review conducted in 2019 linked apples to a lower risk of diabetes and heart disease. A number of studies conducted in 2013 linked higher consumption of fruits, such as apples and grapes, to a lower risk of type 2 diabetes. There are multiple reasons why apples might help prevent type 2 diabetes, but the antioxidant compounds found in them are significant.
Apple Contain Abundant Antioxidants
A study conducted in 2009 suggested the antioxidant compounds found in apples could slow down the absorption of sugar and lower blood sugar levels.
Conclusion: Should People With Diabetes Eat Apples?
Apples are highly nutritious and are low in fat and sugar. They can be enjoyed with a low blood sugar level. A medium-sized apple has about 25 grams of carbohydrates. Green apples have about 10 grams of fiber and less carbohydrate. Although apples and diabetes are not the best combination, diabetics should still include them in their diets.
Vegetables and fruits are full of nutrients, including protein, calcium, and vitamin A. High intakes of these can help lower the risk of heart disease. Although apples are not likely to cause spikes in blood sugar levels, they contain carbohydrates. To monitor your blood sugar levels, be sure to include the carbohydrate content of an apple.
