It is extremely important to include fruits and vegetables in a diabetic diet. However, not everyone knows how to choose fruits for diabetes. As one of the most commonly used fruits in the world, can people with diabetes eat Apple?
Apple is a nutritious fruit. However, the composition of apples also contains many carbs, affecting blood sugar. The following article will explain how it affects blood sugar and how to incorporate them into your diet if you have diabetes. Let’s find out through the following article.
1. The nutrients in the Apple?
Here are the nutritional ingredients for an unpeeled, whole Apple, about 100 grams on average:
- Calories: 52
- Water: 86%
- Protein: 0.3 grams
- Carbs: 13.8 grams
- Sugar: 10.4 grams
- Fiber: 2.4 grams
- Fat: 0.2 grams
From the above nutritional ingredients, Apples can be seen are mainly carbs and water. They also contain 10.4 grams of sugar but are mainly simple sugars like fructose, sucrose and glucose.
Apple is one of the most popular fruits and their nutritional profile contains fiber, vitamin C and good antioxidants. A medium-sized apple contains 95 calories, 25 grams of carbs and 14% of the daily vitamin C intake. Apples are known to be high in vitamins and minerals. It provides vitamin C to the body. This vitamin is a common antioxidant found in fruit.
The Apple is rich in fiber. A medium-sized apple (100 grams) contains about 4 grams of this nutrient, representing 17% of the daily value of these nutrients. Part of the fiber in this fruit comes from insoluble and soluble fiber called Pectin.
Most of the nutrients of an Apple which are found in the it’s peel. They also help you feel full without consuming a lot of calories. You can feel enough after eating just ones.
2. Can Diabetics eat the Apple?
If you have diabetes, it’s important to control your carbohydrate intake. Because of the three macronutrients – carbs, fats and proteins – among them, carbs have the most impact on your blood sugar.
Despite being high in carbs and sugar, the Glycemic Index (GI) of Apple is still low. GI is a measure of how food affects the rise in blood sugar after eating. A low GI has various health benefits. Due to the high amount of fiber and polyphenols, fruits are generally low GI.
Can people with diabetes eat Apples? It contains carbohydrates so they can affect blood sugar after eating. However, Apples are suitable for diabetics due to the following reasons:
2.1. The fiber in the Apple helps to stabilize blood sugar
An average Apple contains 25 grams of carbohydrates but 4.4 g of which is fiber. Fiber helps slow digestion and absorption of sugars , helps blood sugar rise slowly, and stabilizes blood sugar after eating. Many other studies have shown, fiber improves blood sugar control, helps fight type 2 diabetes.
2.2. The sugar in Apples is mainly fructose
Apples contain sugar, but the majority of the sugar is fructose. A 2017 study published in the American Journal of Clinical Nutrition found that using fructose instead of glucose or sucrose leads to less postprandial blood sugar spikes in.
In addition to fiber, Polyphenols, a compound found, It also help slow digestion and lower blood sugar.
2.3. Apples help reduce insulin resistance
There are two types of diabetes, type 1 diabetes and type 2 diabetes. In patients with type 1 diabetes, the patient’s pancreas does not produce enough insulin, which is the hormone that helps transport sugar from the blood to other cells make energy to function. In patients with type 2 diabetes, although the body produces insulin, the patient’s cells are resistant to insulin, making insulin ineffective, and the patient’s blood sugar remains high.
Regular consumption of Apples has been shown to help reduce insulin resistance, which in turn leads to lower blood sugar levels. This is because the Polyphenols in the Apple peel stimulate the pancreas to secrete insulin and help the body’s cells absorb sugar.
2.4. The antioxidants in Apples help reduce the risk of Diabetes
Antioxidants have many health benefits, including the ability to protect the body from the risk of several chronic diseases. In the Apple there is a plentiful amount of antioxidants such as quercetin, chlorogenic acid, phlorizin, …
The antioxidants may help reduce the risk of diabetes. One study found that women who ate Apple every day who had a 28% lower risk of type 2 diabetes compared to women who did not.
The concentrations of antioxidants are not the same. The Apple with the highest concentration of antioxidants are the Honeycrisp and the Red Delicious.
Summary: People ate one Apple a day who reduced the risk of type 2 diabetes 28% lower than not eating any ones. Even eating a few apples a week has the same effect. The reason why Apples provide this health benefit is that the polyphenols which help prevent tissue damage to the beta cells in the body’s pancreas. Insulin-producing beta cells in the body are often damaged in people with type 2 diabetes.
3. How do Diabetics eat Apples properly?
Adding fruits and vegetables to a diabetic’s diet is extremely important. Can people with diabetes eat Apples? Because of the above mentioned benefits, they are considered as an excellent fruit to include in the diet of people with diabetes. However, to eat apples safely and bring the most benefits, people with diabetes need to note the following points:
- Although Apples do not spike blood sugar after eating, each ones still provides 25 carbohydrates in the diet. Therefore, balance the carbohydrate provided from them with carbohydrates from other foods to make sure not to consume too much carbohydrate during the day.
- Monitoring blood sugar after eating Apples to evaluate the effects of it on individual patients.
- To get the highest nutritional benefits from Apples, when eating, you should eat the whole fruit, including the peel, due to the large amount of nutrients in the peel. Apple juice is NOT recommended, as it has no fiber and is often added with sugar.
- Only eat 1/2 ~ one fruit per day, if you eat too much, there is a risk of hyperglycemia.
- Break down the amount of fruit you use at different times of the day to keep blood sugar levels stable, avoiding large amounts at the time.
4. Green Apple – Red Apple: Which is healthier?
The color of the it is not the only thing that sets these two apples apart. Both taste different, contain many different nutrients, and have different nutritional benefits. We compared two types of apples and tried to figure out which is better:
Taste and color
Green Apples have a sour taste and thick peel, making them more crunchy. Whereas the red fruit is sweet, juicy and has a thin peel. Due to the sweetness of red Apples, many people choose to buy red Apples more than green Apples.
Nutrition in Apple
Both types of apples are loaded with healthy vitamins and minerals. They are rich in antioxidants, pectin, quercetin and flavonoids. They protect cells from oxidative damage, reducing the risk of developing chronic heart and liver diseases.
The difference in nutritional content
There are slight differences in the nutritional content between both types. Green Apples are a better source of vitamin A, B vitamins, vitamin C, vitamin E and vitamin K than red fruit. Furthermore, it contains more iron, potassium and protein than red Apples.
According to some studies, green Apples may be better for people trying to lose weight. If you are trying to reduce overall sugar then it is better to switch between both of them. Red apples, on the other hand, contain more antioxidants and taste better.
So which one is better?
The recent comparisons show that there are actually some nutritional differences between red and green apples, but the difference in health is negligible. If we look at the nutritional value, green apples are healthier than red apples. But if you want to increase your intake of antioxidants, add red apples to your diet. The ideal choice for a healthy balance is that they will use both apples alternately.
In addition, people with diabetes can eat any fruit in moderation, as long as they are not allergic to the fruit such as Avocado, Papaya, Kiwi, Pineapple, Watermelon, Citrus, Grapefruit, Apricots, Peaches, … People should watch for how different fruits affect their symptoms as their blood sugar levels vary from person to person and adjust to suit your own medical condition.
》》》 Learn more:
Dear Friend !
Diabetes is considered a chronic disease and many people have difficulty in treating it. Currently, if only for rapid rapid hypoglycemia within 5-7 days, patients can take western medicine, but this is extremely dangerous for your health. On the contrary, if you are looking for the key to the safest and most effective diabetes treatment that is good for your long-term health, then this article is exactly for you.
Most of us know how dangerous diabetes is?. If you have just diagnosed that you have diabetes or you have diabetes for a long time, this disease will follow you all your life, although you do not want to believe, the disease is still affecting your life. Because there is currently no cure for you completely, this disease can kill you or your loved one at any time?.
The untimely and improperly treated diabetes will cause many unpredictable consequences for your health. In it, the scariest thing about diabetes is what? Do you know ?. It is a situation in which “one disease develops another” over time in a vicious cycle that makes health more and more depleted, using more and more medicine and the frequency of going in and out of the hospital.
Therefore, The best current natural remedies for type 2 diabetes are to change to low carb diet, high fiber, low sugar fruits and exercise regularly to control blood sugar. If you don’t know how to start, you can refer Rachel Roberts’ 8-week Keto diet, which helps you with weight loss and blood sugar control. I think this program is very specific and detailed and effective. Let’s start today to take control of this so-called “Silent Killer” disease.
Custom Keto Diet plan for your weight loss