Apples are a nutritious superfood for everyone – not just people with diabetes. We are also pretty sure that this is the most natural portable snack.
In diabetes, it's especially important to keep an eye on macronutrients like carbohydrates, fats, and proteins because they can all affect your blood sugar.
Learn how apples accumulate nutritionally and why they should be a staple for your diabetes-friendly diet.
A medium apple contains:
- 97 calories
- 23 g of carbohydrates (20 percent of which fiber)
- 8 mg of vitamin C (1
- 85 percent water
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Not all carbohydrates are the same. Note that nearly 20 percent of carbohydrates in apples come from fiber. Fiber is really good for you because it slows down sugar intake and helps prevent blood sugar spikes.
Dietary fiber also helps keep you feeling full longer, and promotes healthy digestion by keeping things moving.
Which is the most beautiful of them all?
Overwhelmed by the 2,500 different apple varieties grown in the US alone? We are with you.
Fortunately, there are no "bad" apples, but the taste is a factor. For example, green Granny Smith apples are known for their astringency, while red-skinned Fuji apples are known for their crispy sweetness.
While all apples are healthy, Granny Smith, Fuji, Red Delicious, Gala, and Honeycrisp B. are higher in antioxidants than Empire and Golden Delicious. No matter what strain seduces you, be sure to eat the skin, which is a primary source of nutrients – in a second more. Remember to wash your products before they boil off.
Apples contain polyphenols, herbal ingredients that are known to protect against type 2 diabetes and cardiovascular disease.
Polyphenols also slow down the absorption of sugar into the bloodstream and prevent a rapid increase in blood sugar.
In addition, most of the sugar contained in apples is fructose, which has little effect on blood sugar.
All of this contributes to apples being low in both blood sugar index (GI) and blood glucose (GL).
People with diabetes have one of two types.
- In Type 1 Diabetes the pancreas does not produce enough insulin, a hormone that converts sugar from your blood into your cells.
- In type 2 diabetes the body produces enough insulin, but the cells do not use it properly. This is called insulin resistance.
Apples are a diabetes-friendly superfood, as the apple peel polyphenols have been shown to improve the body's ability to use insulin effectively.
In this way, your cells can absorb sugar and provide energy. So, eating apples regularly can reduce insulin resistance and lower blood sugar levels. As if they were not already the apple of our eye! Conclusion:
Plant substances in apples can reduce insulin resistance and improve insulin sensitivity.
The apple does not fall far from the tree. I will do everything I can to prevent it from developing myself.
A 2013 study found that regular consumption of whole fruits (especially apples, blueberries and grapes) was significantly associated with a lower risk of type 2 diabetes.
What do these fruits have in common? They contain anthocyanins, a kind of flavonoid with antioxidant properties, which are responsible for the beautiful red, purple and blue colors in these fruits.
And here it is appropriate to compare apples to oranges – the consumption of citrus fruits, melons and strawberries was not associated with a lower risk of type 2 diabetes.
Not very enthusiastic about apples? Try the Apple Challenge! In this video you will learn how to eat an apple like a chef.
More Tips for Enjoying Apples (Responsible):
- Slice an apple into a lunch salad with nuts and blue cheese.
- Turn the apple into a dessert by simply adding a scoop of peanut butter.
- Stick to a medium-sized apple, as larger portions have a higher glycemic load.
- Check your blood sugar after eating apples to see how they affect you. You want to balance your fruit intake to keep blood sugar levels stable. It is also always a good idea to combine fruits like apples with a healthy protein or fat like nut butters, nuts or seeds.
- Do not drink apple juice, packaged apple sauce and dried apples. Just stick to whole apples. Processed fruits may have lower fiber content and higher sugar content, including in some cases added sugar (eek!).
Apples are a good snack choice for maintaining a healthy blood sugar level and reducing the risk of type 2 diabetes. When counting carbohydrates, keep in mind that a medium apple contains about 23 grams of carbs.
Lastly, you should check your blood sugar after consuming all foods to understand exactly how they affect you personally. Do you need a starting place? Amazon has several blood glucose meters to choose from, to do it effortlessly.
So go out and enjoy some apples! And for the best results, never keep your tongue searching for one.