Do Apples Affect Diabetes and Blood Sugar Levels?
Do Apples Affect Diabetes and Blood Sugar Levels?
Apples are delicious, nutritious and convenient to eat. Studies have shown that they have several health benefits. Yet apples also contain carbs, which impact blood sugar levels. However, the carbs found in apples affect your body differently than the sugars found in junk foods. This article explains how apples affect blood sugar levels and how to incorporate them into your diet if you have diabetes.
Apples Are Nutritious and Filling
Apples are one of the most popular fruits in the world. They’re also highly nutritious. In fact, apples are high in vitamin C, fiber and several antioxidants. One medium apple contains 95 calories, 25 grams of carbs and 14% of the daily value for vitamin C (1). Interestingly, a large part of an apple’s nutrients is found in its colorful skin (2).
Furthermore, apples contain large amounts of water and fiber, which make them surprisingly filling. You’re likely to be satisfied after eating just one (3).
Apples Contain Carbs, as Well as Fiber
If you have diabetes, keeping tabs on your carbohydrate intake is important. That’s because of the three macronutrients — carbs, fat and protein — carbs affect your blood sugar levels the most. That being said, not all carbs are created equal. A medium apple contains 25 grams of carbs, but 4.4 of those are fiber (1). Fiber slows down the digestion and absorption of carbs, causing them to not spike your blood sugar levels nearly as quickly (4).
Studies show that fiber is protective against type 2 diabetes, and that many types of fiber can improve blood sugar control (5, 6).
Should Diabetics Eat Apples?
Apples are an excellent fruit to include in your diet if you have diabetes. Most dietary guidelines for diabetics recommend a diet that includes fruits and vegetables (23). Fruits and vegetables are full of nutrients such as vitamins, minerals, fiber and antioxidants. In addition, diets high in fruits and vegetables have repeatedly been linked to lower risks of chronic disease, such as heart disease and cancer (24, 25, 26).
In fact, a review of nine studies found that each serving of fruit that was consumed daily led to a 7% lower risk of heart disease (27). While apples are unlikely to cause spikes in your blood sugar levels, they do contain carbs. If you’re counting carbs, be sure to account for the 25 grams of carbs an apple contains.
Source : www.authoritynutrition.com
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