Apples are considered a healthy food staple in most diets. Let us see how Apples are good for diabetes and how they help in controlling blood sugar levels.
Apples are considered a healthy food staple in most diets. Especially for diabetes patients, apples are a great low glycemic food that can be consumed as a healthy snack, everyday. They are rich in fiber and antioxidants that can improve your overall health.
Let us see how Apples are good for diabetes, how they help in controlling blood sugar levels and assist in managing diabetes.
Apple Nutritional Profile
The Glycemic Index of apples is 36, which is low. It does contain a significant amount of natural sugars, which are balanced by the fiber content to give this low GI.
Since it doesn’t drastically raise blood sugar levels, apples are good for diabetes.
A medium-sized apple contains:
- Carbohydrates – 13.8 grams:
- Fiber – 4 grams
- Vitamin C – 9 mg
- Calcium – 11.00 mg
- Phosphorus- 20 mg
- Potassium – 195 mg
- Magnesium – 9.00 mg
- Fats – 0.31 grams
Benefits of Apples for Diabetes
- Although carbohydrates in apples are high, their high fiber content reduces the risk. It slows the digestion process and stabilizes sugar.
- Fructose in apples does not affect blood glucose levels because of the fiber.
- Regular consumption of apples lowers insulin resistance, thus proving that apples are good for diabetes.
- The antioxidants present in the skin encourage the pancreas to release insulin. This aids in the proper absorption of sugar in the cells.
Ways to Consume Apples
A diabetic patient can eat one medium-sized apple a day. It can be cut in slices and eaten with the skin. Juicing the apples reduces their fiber content and increases the sugar content.
Apple, with milk, benefits from diabetes as both these have low GI levels, so apple milkshakes benefit those on a weight loss program.
Avoid eating apples on an empty stomach. Eating apples along with meals keeps you feeling fuller for longer, makes sure you consume fewer calories, and reduces weight faster.
Risks of Overconsumption of Apples
While apples are generally great for your health, there are some risks involved in overconsuming them.
- Eating apples in excess can cause damage to the tooth enamel as they are acidic.
- The high fiber content in apples assists in digestion and absorption of carbohydrates.
- The fiber in apples feeds the gut bacteria and aids digestion and weight loss.
- The soluble fiber present in apples lowers the LDL, or bad cholesterol, and prevents heart disease.
- Apples contain Vitamin C, which acts as an important antioxidant and can help the body in fighting infections by strengthening the immune system.
- Antioxidants in apples have anti-inflammatory properties. They improve brain function and help fight cancer.
- Minerals in apples strengthen the bones and muscles and purify the kidneys.
Don’t Have Time To Read?
- Apples are high in fiber and help in reducing blood glucose by keeping the glucose levels stable.
- There is a certain antioxidant present in the skin of apples that can promote insulin production in the body.
- They can help strengthen the immune system and help fight cardiovascular diseases due to the vitamins and minerals present in it.
- Apples can be used to reduce hunger pangs and can aid in weight loss.
All these benefits can be achieved, if you eat apples regularly and track your intake with your trusted health monitor Phable and share with your doctor.
Friendly Asked Questions
Yes. Apple is very good for diabetes. This is because apples have a low glycemic index of 36, and hence don’t spike sugar levels. It can keep the blood levels stable, and even include other nutrients that promote the production of insulin and processing of glucose. This is the reason why apples are great for diabetes patients.
Tart green apples are best for diabetes, as they are the lowest in natural sugars.
Yes, apples are known to lower blood sugar, as they can help in keeping blood sugar stable and improve the body’s sensitivity to the insulin produced.
Carbohydrates in apples amount to only 13.8 grams.