Is Apple Good for Diabetes?

An apple a day can keep the doctor away but can it do the same for diabetes?

Delicious, easy to eat, healthy, and a great snack to carry around – crunchy fresh apples have been Snow White’s favorite too! But while apples are meant to keep doctors away, is apple good for diabetes??

If you or your loved one has diabetes, one question that may always be on top of your mind is, will this food raise my blood sugar? Today, let’s clarify are apple good for diabetes for someone with diabetes, what health benefits they offer, and what to be careful about.

Glycemic Index or GI of Apples

The Glycemic Index (GI) is a way to score foods based on how much they raise your blood sugar. Keeping track of GI helps you understand how different foods affect your sugar levels. 

That depends on your personalized glycemic response, which can only be measured using a continuous glucose monitoring device, something you get as part of your Fitterfly Diabetes Prime Program. This helps you choose the right foods for your health needs.

Glycemic index, or GI, is usually divided into three categories:

1. High-GI foods (> 70): These foods cause a rapid increase in blood sugar levels. Examples include white bread and sugary cereals.
2. Intermediate-GI foods (> 55 – < 70): These foods moderately impact blood sugar levels. Examples include whole wheat bread and rice.
3. Low-GI foods (< 55): These foods have a slower, more gradual effect on blood sugar levels and are considered healthier choices. Examples include most vegetables, legumes, and whole grains. 

The glycemic index of apples varies according to their ripeness, variety, and size. It can be between 28 and 44, but it is usually 36 on average.

This amount of GI is considered safe for people with diabetes to consume as it falls under the low GI category. A glycemic index of 39 also means that eating apples, but of course in moderation, will not immediately raise your blood sugar levels. Let us understand how apples are good for diabetes.

Nutritional Value of Apple    

*according to IFCT 2017

Apple Sugar Content

Although apples contain natural sugars, they are still a good choice for people with diabetes. A medium apple has around 9 grams of sugar, but it also has fiber, which helps slow down sugar absorption into the bloodstream.

This means apples can satisfy your sweet tooth without causing rapid spikes in your blood sugar.

Benefits of Apple for Diabetes

1. Apples are rich in phytochemicals and as a result, they help reduce oxidative stress which helps increase insulin sensitivity. Therefore, they are considered very good in lowering the risk or progression of diabetes. Thus makes apple good for diabetes.      
2. According to a study, those who regularly consumed apples were at a lower risk of developing type 2 diabetes.
3. The skin or peel of apples contains a high amount of quercetin, which is also known to reduce the risk or lower the progression of type 2 diabetes.                                                                                                                                            
4. Including apples in your regular diet has also shown benefits in weight loss and better weight management, thus preventing obesity or excessive weight gain as a result of diabetes.
5. Reviews and studies have shown that even a low intake of apples is a good way to positively decrease the risk of diabetes, while including apples for diabetes in your regular diet shows a definitive and significant decrease in the risk for developing or the progression of diabetes.
6. Apples are especially good for those with diabetes because they are powerful antioxidants that reduce oxidative stress and combat inflammation, lower cholesterol, and prevent, delay, or reduce the chances of diabetes or progression towards type 2 diabetes.                                                                                                              
7. Apples are rich in flavonoids, which may keep your pancreatic cells protected from damage. The pancreas helps in secreting insulin when there is extra sugar in your blood. As a result, those who regularly include apples in their diet have a lower risk of developing diabetes and a lower risk of progressing towards type 2 diabetes.

Overall Health Benefits of Eating Apples

In addition to all the above, including apple for diabetes in your regular diet plan can have the following health benefits:

1. Many people with diabetes are also at a high risk of developing liver-related complications. Including apples in your diet is not only beneficial for diabetes but is also good for overall liver health.
2. The carbohydrates in apple is not too high, which makes it safe for you to eat even with diabetes, but high enough to give you enough energy and fuel to function through the day. Apples are also easier for your body to digest, which helps improve gut health.                                                                                                                    
3. Apples are rich in fiber, which means that your body takes time to digest apples, and eating these will not cause a spike in your blood sugar levels.                                                                                                                                  
4. Polyphenols, a type of plant compound found in apples, are known for their positive effects on better management of blood sugar levels.

Which Apples are Best for People with Diabetes?

In India, people with diabetes should consider choosing apple varieties with lower sugar content to better manage their blood sugar levels. 

Green Apples are good choice but they are rarely available in india as compared to the red apples . These apples tend to be less sweet and have a lower glycemic index, meaning they have a smaller impact on blood sugar compared to sweeter varieties.

Another variety that’s commonly available are Kashmiri Apple, known for its balanced sweet and tart flavor. The fiber content in these apples is particularly helpful as it slows down the absorption of sugar into the bloodstream, aiding in overall blood sugar control.

When selecting apples, it’s also beneficial for those with people with diabetes to consider how the apple is consumed. Eating them whole, with the skin on, ensures maximum fiber intake.

It’s always advisable to include the carbohydrate content of the apple in your daily carb count, especially if you’re following a specific diabetes meal plan. 

How Many Apples Can a Person with Diabetes Eat Per Day?

For people with diabetes, apples are a healthy snack option, but it’s important to know how much to eat. Generally, one or two small to medium apples a day can fit into a diabetes diet.

The key is to balance apple consumption with other foods you eat during the day, especially those containing carbohydrates. It’s always a good idea to talk to a healthcare provider or a dietitian to get personalized advice based on your specific health needs and blood sugar control.

How to Add Apples to your Daily Diet

Once your doctor gives you the go-ahead, here are a few ways in which you can include apples in your daily diet:

• The best and easiest way of course, is to wash the fruit and take a crunchy bite.
• Grate or chop and add in your morning cereal.
• Add in your oats porridge or chia pudding.
• Try a baked apple recipe.
• Grate and add in your regular salad.
• Another really easy way is to keep a jar of water and add freshly sliced apples to it to make some homemade apple-infused water. Healthy, tasty, and keeps you hydrated through the day.

As with any other foods that you eat, do remember that having too much of anything is bad for your overall health. Hence, eating in moderation is the key.

With its many health benefits for diabetes as well as for your overall health, eating apple in diabetes can be a great way to keep your blood sugar levels in check, reduce your risk of diabetes, as well as improve your overall health. 

Fittertake

However, including more apples in your regular diet, make sure that you do speak to your diabetes care team and dietician/nutritionist to understand how much apple is safe for you to eat, and follow medical advice as given.

If you need expert guidance on managing your blood sugar levels, sign up for Fitterfly’s Diabetes Care Program here! Our diabetes management program has been curated by expert diabetologists, nutritionists, and fitness and success coaches who get to the root cause of your diabetes and offer an effective and comprehensive treatment plan.

Wish to know more? Speak to us today!

They can not only provide helpful information about what fruits are safe for you. But also help you form healthy habits that will help you sustain your progress for a lifetime. 

Tip of the day: Eating fruits with another meal, can increase your risk of spiking blood sugar. Therefore, it is always best to eat them as a snack.