According to CDC, about 1 in 10 Americans have diabetes, with 90-95% of diagnoses being type 2 diabetes. condemned to a life without carbohydrates. Carbohydrates are essential whether you have diabetes or not. Yes, this includes fruit! Fruit is packed with vitamins and fiber, which helps balance blood sugar and promotes satiety. In this article, we’ll unveil the benefits of apples and how they fit into a diabetes management plan.
apple nutrition
According to USDAa medium apple (182 g) contains:
- calories: 95
- Protein: 0.5g
- Total fat: 0.3g
- Carbohydrates: 25g carbohydrates
- Total fibre: 4.4 g (16% Daily Value)
- Vitamin C: 8 mg (10% daily value)
How Apples Can Affect Your Blood Sugar
Since apples are mostly made up of carbs, they will raise your blood sugar levels. It’s important to remember that rising blood sugar is normal – it happens when we eat carbohydrates. The goal of diabetes management is not to eliminate spikes in blood sugar entirely, but to minimize rapid spikes and steep drops in blood sugar.
The fiber content of an apple can help offset blood sugar spikes, but pairing an apple with fat and protein will be especially important to smooth out blood sugar spikes. It might look like apple slices with peanut butter, nuts, or Greek yogurt.
The benefits of eating apples for diabetes
May reduce the risk of diabetes and related medical complications
A 2017 meta-analysis in Food and function found that higher consumption of apples and pears was linked to a reduced risk of type 2 diabetes.
It is not only the development of diabetes that deserves consideration. Those who already have diabetes are twice as likely to have a heart attack or stroke, according to the CDC.
A 2019 systematic review and meta-analysis in Current developments in nutrition found that apple consumption was associated with a lower risk of diabetes and cardiovascular disease in observational studies. There was a neutral effect in the randomized controlled trials, which helps determine cause and effect. Thus, it appears that apple consumption generally has a neutral to positive effect on rates of diabetes and cardiovascular disease.
May promote satiety
Some of the carbohydrate content in apples comes in the form of fiber. Fiber is an indigestible carbohydrate that supports digestive health, lowers cholesterol, and supports blood sugar stability. It also helps promote satiety by adding bulk to your meals.
A medium apple contains an impressive 4.4 grams of fiber. According to the 2020-2025 campaign Dietary Guidelines for Americans, adults should consume between 22 and 34 grams of fiber per day, depending on their age group and gender. Thus, a medium apple contains 13 to 20% of your recommended daily intake!
May help reduce blood sugar spikes
The fiber in apples not only promotes satiety, but also helps smooth out blood sugar spikes. That’s because the body can’t absorb it, so it doesn’t spike blood sugar like other carbs, according to the CDC. Be aware that apple juice will not contain fiber since the skin and bulk are removed. For a fiber boost, whole apples are the way to go.
Provide important nutrients
Apples are a good source of vitamin C, an antioxidant that helps reduce inflammation and support immunity. Their skins are also high in quercetin, another antioxidant that helps neutralize harmful free radicals in the body, according to a 2021 article in Stem Cell Reports.
Plus, fruits like apples have a high fluid content, so they can help you reach your hydration goals. Dehydration for people with diabetes can mean higher blood sugar since your blood will be more concentrated in sugars, says the CDC.
Tips for Including Apples in a Healthy Diet for Diabetes
As you now know, apples can be a big part of a healthy diabetes diet. Plus, they’re versatile and easy to incorporate into many meals and snacks. The key will be to combine them with other food groups to balance blood sugar and prevent spikes. Since everyone’s body is different, you’ll also want to keep an eye out for how apples affect your body in unique ways. Here are a few tips:
- Pair apples with fat and protein. Fats and proteins don’t raise blood sugar like carbs; they take longer to be digested by your body. As a result, they keep you satisfied longer and prevent blood sugar spikes. To add fat and protein to apples, make an apple smoothie with yogurt and chia seeds or snack on apple slices, cheese and nuts.
- Monitor your blood sugar to see how apples affect you in unique ways. Everyone’s body is a little different. Although we know that apples contain carbohydrates (which raise blood sugar), the amount can vary depending on the individual. Factors such as stress, hydration, and sleep can also affect blood sugar levels. So if you have diabetes, monitor your blood sugar to better understand your body.
- Focus on the whole fruit rather than the juice. Whole apples are a good source of fiber, but apple juice is not. Since the skin and mass of apples are removed to make apple juice, you won’t reap the health benefits of fiber from the juice alone. That said, if your blood sugar is dropping and you need something to get it back up quickly, apple juice might do the trick. Plus, you can still enjoy the juice in moderation.
Frequently Asked Questions
Can apples raise your blood sugar?
Apples will raise your blood sugar because they contain mostly carbs. The fact that they contain fiber can help smooth out these spikes, but apples are best paired with fat and protein for blood sugar stability.
What is the best fruit for people with diabetes?
There is no single fruit that is best for diabetes. All fruits contain carbs, so you’ll need to plan accordingly, but they also contain fiber which helps lessen their impact on blood sugar. Different fruits have different phytonutrients – healthy components of certain plants – mainly based on their color, so enjoy a variety of fruits for the greatest benefit.
Do apples lower your blood sugar?
Since apples are mostly carbs, they won’t lower your blood sugar. Carbohydrates raise your blood sugar. That being said, apples are a nutritious source of carbohydrates thanks to their fiber and vitamin content.
Are apples good for type 2 diabetes?
Apples can fit perfectly into a type 2 diabetes management plan. Their fiber and other nutrients support digestive and cardiovascular health, and apples have even been linked to reduced rates of diabetes.
The essential
Apples are a super popular fruit that people with diabetes should not give up. They’re packed with fiber, vitamin C, and other health-promoting phytonutrients. They have even been linked to reduced rates of diabetes. Still, your best bet is probably to pair them with fats and proteins to smooth out blood sugar spikes and promote satiety. However, it’s always best to speak with your diabetes management care team, as everyone’s body is different!