Whole apples only gradually increase blood sugar levels because they contain fiber. Apple juice may have more sugar and it doesn’t contain fiber, so it can be used to treat low blood sugar.
Apples are delicious, nutritious, and convenient to eat. They’re known to have several health benefits.
Yet, apples also contain carbs and can affect your blood sugar levels.
This fruit does not lead to blood sugar spikes like processed or simple sugars because the fiber in apples helps level out the glucose increases over time.
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
- several antioxidants
One medium apple
A large part of an apple’s antioxidant value is found in its colorful skin. So washing and keeping the skin on when eating or cooking is the best way to optimize the nutrition you’re getting.
Furthermore, apples contain large amounts of water and fiber, which makes them surprisingly filling.
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
Fiber slows down the digestion and absorption of carbs, and regulates the gut microbiome. This can all have a positive effect on reducing blood sugar spikes.
Research shows that fiber may be protective against type 2 diabetes, and many types of fiber can help improve blood sugar management.
Apples do contain sugar, but much of the sugar found in apples is fructose.
When fructose is consumed in whole fruit, it has
Also, the fiber in apples slows down the digestion and absorption of sugar. This means sugar enters the bloodstream slowly and does not rapidly raise blood sugar levels.
Moreover, polyphenols, which are plant compounds found in apples,
Apples score relatively low on both the glycemic index (GI) and the glycemic load (GL) scales, meaning that they should cause a minimal rise in blood sugar levels.
Eating apples regularly has the potential to reduce insulin resistance, which may lead to lower blood sugar levels.
This insulin resistance is more common in people with type 2 diabetes, in which the body doesn’t make enough insulin or use it effectively to meet your daily needs.
This is because the polyphenols in apples, which are found primarily in apple skin, may help reduce insulin resistance or increase how sensitive you are to insulin. That means the body can use insulin more effectively to help self-regulate glucose levels in the bloodstream.
Several studies have shown that eating apples is linked to a lower risk of type 2 diabetes.
In a 2019 review of research, observational studies indicate that eating apples and pears was linked to a decreased risk of cardiovascular problems and type 2 diabetes. Stronger human research involving randomized clinical trials is needed to gather more insight into how apples and pears affect these chronic conditions.
There are multiple reasons apples might help prevent diabetes, but the antioxidants found in apples likely play a role.
Antioxidants are substances that prevent some harmful chemical reactions in your body. They have numerous health benefits, including protecting your body from chronic disease.
Apples are an excellent fruit to include in your diet if you have diabetes.
Most dietary guidelines for people living with diabetes recommend a diet that includes fruits and vegetables.
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 diseases, including cancer.
While apples are unlikely to cause large initial blood sugar increases, they do contain carbs, and your blood sugars may rise more gradually over time. This is important if you’re counting carbs, as part of your diabetes management. One medium apple has
Be aware that the potential benefits of fruits and vegetables described in research are found in their whole form. So while some research may indicate that whole fruits may decrease type 2 diabetes, that does not change the reality of fruits and vegetables in other forms. Processed fruit, juices, and sauces can be high in sugar and have more dramatic effects on blood sugar levels.
Also, be sure to monitor your blood sugar after eating apples to see how they affect you personally.
Apples are a delicious and healthy food to add to your diet, regardless of whether you have diabetes.
Raw, whole apples are the best option to avoid added sugar. They contain fiber and carbs, meaning they will not lead to a fast blood sugar spike as more simple sugars may do.
However, apple juice can be an option to treat low blood sugar levels, as it has more sugar and does not contain fiber so it can boost glucose levels quickly.
