Apples Can Help With Insulin Resistance
There are three main types of diabetes:
- Type 1 diabetes
- Non-insulin-dependent diabetes
- Gestational diabetes.
Type 2 diabetes usually doesnt produce enough insulin to meet the bodys needs. Regular consumption of apples can help lower insulin resistance and lower blood sugar levels. The polyphenols found in apples help the body produce insulin and take in sugar. This benefit can help lower the bodys sensitivity to insulin.
How Apples Impact Blood Sugar
Apples contain 25 grams of carbohydrate in 1 medium apple, which is almost 2 servings of carbohydrate, if youre counting carbs. But even though they have a higher amount of carbs, the effect on your blood sugar is less than some other foods with the same amount of carbohydrate per serving due to their glycemic index.
One way to measure how apples affect blood sugar is by looking at their glycemic index. The glycemic index helps to rank food by how quickly it will cause a rise in blood sugar. The rankings range from 0 to 100 .
The GI of apples is 36, which is considered a low GI food. This means, compared to other foods with a moderate or high GI, apples will result in a smaller rise in blood sugar.
How Do Apples Affect Insulin Resistance
Consumption of moderate amounts of apples daily can help a person lower insulin resistance, which results in a reduction of sugar levels. Is apple good for diabetes? Let us look at the following points.
- For people with type 1 diabetes, apples are not a bad choice. They do not affect sugar levels and reduce insulin levels.
- Is apple good for a person with diabetes type 2? Apples for diabetes type 2 can be beneficial. If you have type 2 diabetes, then your body does not produce enough insulin for itself. Apples can help to improve and reduce insulin resistance.
- Is apple food for gestational diabetes? Apples can reduce the insulin resistance to some extent. Apples are a great choice for people with gestational type diabetes when eaten in average amounts.
Read Also: How To Treat Diabetes Low Blood Sugar
Are Apples Good For Bone Health
Eating apples has also been linked to higher bone density, which means that your bones are less likely to break. This also means that you’ll be less prone to osteoporosis and many other bone conditions.
Researchers believe that it might be due to the anti-inflammatory and antioxidant properties of apples and other fruit.
Similarly, regularly consuming fruit, such as apples, can prevent your body from losing excessive amounts of calcium, which further protects your bones.
Apples also contain a unique form of fiber called pectin. It’s a known probiotic, which means that consuming apples helps feed the good gut bacteria in your stomach. This can help with indigestion and even with the symptoms of acid reflux and GERD.
The same carbohydrate can also help with preventing diabetes and obesity by decreasing your feeling of hunger and helping you feel full. As a result, even just one apple a day can help you prevent high blood sugar levels from affecting your health.
Apples are also rich in vitamin K that contributes to forming essential blood clotting factors. Without adequate amounts of this micronutrient, your wounds wouldn’t heal quickly enough, and you’d be at a higher risk of bleeding, both internal and external.
While one single apple may not provide too much of this vitamin, vitamin K is more easily absorbed in its natural form, such as from fruits, than from supplements.
Apples May Reduce Risk Of Diabetes
A review conducted in 2019 linked apples to a lower risk of diabetes and heart disease. A number of studies conducted in 2013 linked higher consumption of fruits, such as apples and grapes, to a lower risk of type 2 diabetes. There are multiple reasons why apples might help prevent type 2 diabetes, but the antioxidant compounds found in them are significant.
Recommended Reading: What Is Good Blood Sugar Level For Type 2 Diabetes
Portion Size Is Important
Ripeness isnt the only factor when it comes to the amount of sugar in your banana size also matters. The bigger the banana, the more carbs you will be getting.
This means a larger banana will have a greater effect on your blood sugar level. This portion-size effect is called the glycemic load.
Glycemic load is calculated by multiplying the GI of a food by the number of carbs in a serving and then dividing that number by 100.
A score of less than 10 is considered low, 1119 is medium, and 20 or more is high.
Bananas vary in size, from about 18.535 grams.
If a banana is fully ripe , then its glycemic load could range from 11 for a very small banana to 22 for a very large banana.
To ensure that your blood sugar doesnt rise too much, its important to be aware of the size of the banana youre eating.
Summary
The size of the banana you eat determines its effect on your blood sugar level. The larger the banana, the more carbs youll consume and the greater the rise in your blood sugar will be.
32 ).
Unlike refined sugar products such as candy and cake, the carbs in fruits like bananas come with fiber, antioxidants, vitamins, and minerals.
More specifically, bananas provide fiber, potassium, vitamin B6, and vitamin C. They also contain some antioxidants and beneficial plant compounds .
For most people with diabetes, fruits including bananas are a healthy choice.
Which Fruits Are Low In Sugar
Fruits contain two types of sugar: fructose and glucose. So, which fruits are low in sugar?
Which fruits are low in sugar? Fruit is a healthy way to add essential vitamins, minerals, fiber and water to your diet. Some fruits, including mangoes, grapes and bananas, have a higher content of natural sugars than others. If youre looking to control your sugar intake, or are on a low-sugar or low-carb diet, you may find it useful to know how much sugar is in your fruit.
While fruit can be a nutrient-rich addition to a healthy and balanced diet, many people arent aware that different fruits contain different amounts of sugar. Fruits like grapefruit, apples, blackberries, strawberries and raspberries are low in sugar, whilst mangoes, cherries, watermelon, bananas and grapes are all relatively high in natural sugar.
People with diabetes are often told they cant eat fruits because they contain sugar, but this isnt entirely true. According to the American Diabetes Association , because fruit contains carbohydrates, its important to count it as part of your meal plan and be aware of portion sizes. They also recommend using the glycaemic index high glycaemic fruits may result in a quick spike in insulin and blood sugar whereas low glycaemic fruits have a slower, smaller effect.
Don’t Miss: What To Take When Your Blood Sugar Is High
Pears Have More Than 15 Grams Of Sugar
Each pear that you eat likely has more sugar in it than you thought. WebMD noted that one medium pear, which is likely what you’d normally eat at one time, has about 17 grams of sugar in it. Eating just a portion of a pear instead might be a better bet, particularly if you’re trying to keep your sugar intake in check.
How Much Sugar Is In A Can Of Apples
After decades of popular diet craze, including the low carb, paleo and the Atkins diet, the latest diet craze focuses on the apple.From products made with Fuji apples to pure apple juice, the apple is one of the healthiest foods you can eat.There are just under 200 calories in a medium-sized apple. Thats about 75 percent of the calories in an average apple. Since apples are 85 percent water, they are more filling than many other foods. Also, they are an excellent source of fiber and potassium.In terms of how much sugar an apple has, one medium-sized apple has 1 gram of sugar. If you eat three medium-sized apples, you get the equivalent of about 25 calories from sugar.
Don’t Miss: How To Successfully Cut Out Sugar
Are Cooked Apples As Nutritious As Raw Apples
Are cooked apples as healthy as raw? Both cooked and raw apples are healthy, but stewed apples can be particularly helpful for gut health. You may even enjoy greater overall health, since a review of studies found that eating apples was associated with a reduced risk of heart disease, asthma and type-2 diabetes.
Skip The Canned Fruit
Canned fruits and those cute little fruit cocktail cups may be convenient and inexpensive, but they aren’t so good for you.
“Those canned in heavy or light syrup are not an ideal choice for persons with diabetes,” says Kim Rose, RD and a certified diabetes care and education specialist. “This is because syrup-laden fruits contain added sugar that may be too much for the body to handle.”
Don’t Miss: What To Eat If Your Sugar Is High
Apples And Diabetes Prevention
Several components of apples can benefit blood sugar levels in people who have diabetes, but what about reducing the risk of developing diabetes? A 2002 Finnish study of 10,000 people discovered an association between apple consumption and a reduced risk of type 2 diabetes.
Quercetin, a potent antioxidant found in apples, as well as many other fruits and vegetables, could also play a role in diabetes risk. In the same Finnish study, higher intakes of quercetin were associated with lower type 2 diabetes risk.
What Kind Of Apple Should A Diabetic Eat
Diabetics should stick to eating apples that are lower on the glycemic scale.
The most commonly eaten variety of apples is the Red Delicious, one of the worst varieties for diabetics if they are looking for low sugar content or low glycemic impact. A better choice would be Granny Smith apples, which has higher fiber content and lower natural sugar level than most other types of apple. Apples decrease blood sugar levels due to their high fiber count.
Also Check: Why Would Blood Sugar Be High In The Morning
Apple Nutrition Questions And Answers:
Question: How much sugar is in an apple?Answer: One large apple with skin has about 23 grams of sugar.
Question: How many carbs in an apple?Answer: One large apple with skin has about 30 grams of carbs.
Question: How many calories in an apple?Answer: One large apple with skin has about 116 calories.
Lemons And Limes Have Even Less
If you’re looking for some of the health benefits that fruit can provide without getting too much sugar, lemons and limes might be good options. Healthline noted that lemons and limes typically contain approximately one gram of sugar per piece of fruit . But they’re also loaded with vitamin C, potassium, calcium, phosphorus, and more.
There are many good reasons to eat a serving of fruit and you should definitely still include fruit as part of a healthy and balanced diet, but if you need to monitor your sugar intake for whatever reason, knowing which fruits have more and which have less is crucial for determining which are the best for you.
Read Also: What Can Lower High Blood Sugar
Apples And Brain Health
Studies show that a potent antioxidant found abundantly in apples may help fight Alzheimers Disease. Quercetin defends your brain from free radicals and reduces the potential for memory loss and cognitive decline. Apples have some of the highest levels of this powerful antioxidant compared to other fruits and vegetables.
Also Check: Can We Control Sugar Without Medicine
Significance In European Cultures And Societies
In Norse mythology, the goddess Iðunn is portrayed in the Prose Edda as providing apples to the gods that give them eternal youthfulness. The English scholar H. R. Ellis Davidson links apples to religious practices in Germanic paganism, from which Norse paganism developed. She points out that buckets of apples were found in the Oseberg ship burial site in Norway, that fruit and nuts have been found in the early graves of the Germanic peoples in England and elsewhere on the continent of Europe, which may have had a symbolic meaning, and that nuts are still a recognized symbol of fertility in southwest England.
Davidson notes a connection between apples and the Vanir, a tribe of gods associated with fertility in Norse mythology, citing an instance of eleven “golden apples” being given to woo the beautiful Gerðr by SkÃrnir, who was acting as messenger for the major Vanir god Freyr in stanzas 19 and 20 of SkÃrnismál. Davidson also notes a further connection between fertility and apples in Norse mythology in chapter 2 of the Völsunga saga: when the major goddess Frigg sends King Rerir an apple after he prays to Odin for a child, Frigg’s messenger drops the apple in his lap as he sits atop a mound. Rerir’s wife’s consumption of the apple results in a six-year pregnancy and the birth of their sonâthe hero Völsung.
Don’t Miss: What Can You Take To Stop Sugar Cravings
Why Is Sugar So Confusing
The mixed messages lies in the vast and seemingly conflicting studies on sugar, blood sugar, diabetes, keto, whole-food diet, plant-based diet, calories and so much more.
Simply put, sugar is energy. Some call it empty calories, because there are no nutritive values attributed to sugar, but typically, they’re referring to granulated sugar.
Unlike the white stuff, sugar in fruit is combined with nutrients, like vitamin C and fibre, which is good for you. Experts agree that the average healthy person doesn’t necessarily need to be concerned about the sugar in fruit, as fruit offers more nutrients than processed snacksor no snacks.
Are There Carbohydrates In Apples
As there is a presence of very low level of carbohydrates, you may easily depend on this fruit, if you are one of the diabetics. An apple approximately contains carbohydrates of about 20 g, and the major part of it is the natural sugar of the fruit. The researchers have suggested that this fruit may be consumed to replace some other carbohydrate-based food that many people like to eat in their daily diet.
You May Like: How Many Carbs In Metamucil Sugar Free
How Does Sugar Apple Taste
The name sugar apple says it all. As you can guess, its flesh has a pleasant sweet flavor and a highly juicy texture. Some people find the taste of sugar apples very refreshing, similar to that of other tropical fruits like pineapple and banana. But for most, its taste is distinctly creamy, like that of custard.
Apples And Counting Carbs
In the past, some doctors advised people to count their carbs as a way of managing blood sugar levels. However, current guidelines for diabetes management focus on individual needs and no longer recommend any specific carb intake.
It is still essential for someone to monitor any changes they experience after eating an apple so that they know what to expect in their body. A person with diabetes needs to check their blood sugar level regularly.
A doctor will advise a person on how often to check their blood sugar and what levels they should aim for, as it will depend on the individual.
Blood glucose monitors are available for purchase online.
28â34 g of fiber per day, depending on age and sex. A person can feel full after eating an apple because of the combination of fiber, water, and nutrients.
Vitamins C is an antioxidant, a compound that may help reduce inflammation. It also contributes to the healthy functioning of the immune system.
Specific flavonoids, such as quercetin, are present in apples. These may help improve blood glucose levels. A found an association between eating apples and pears and a reduced risk of type 2 diabetes.
All these factors make apples a good choice as a quick snack between meals.
Eating a varied diet rich in vegetables and fruit â including apples â is good for everyone, including people living with diabetes.
Learn more
Recommended Reading: How To Plump Lips With Sugar
The Worst Fruits For People With Diabetes
Serving size is important for all fruits, especially those high on the glycemic index. Fienman recommends thinking about the serving size of a whole fruit to the size of a tennis ball and cut up fruit to a ½ cup. Even in these small servings, some fruits have more natural sugars and may spike blood sugar longer.
These fruits contain a high amount of natural sugars:
Antioxidants In Apple Improve Insulin Resistance
Apart from lowering blood sugar levels, the polyphenol antioxidants in apples may help improve insulin resistance, which is one of the leading causes of diabetes, including types 1 and 2 diabetes. It does this by sending signals to the pancreas to produce more insulin and activating the cells to respond to insulin. This makes the cells more sensitive to insulin, lowering the risk of diabetes further. As such, taking apples in moderation may help manage types 1 and 2 diabetes better and also reduce the risk of developing type 2 diabetes.
Also Check: High Blood Sugar What To Do
Read Also: How Low Is Too Low For Your Blood Sugar
Berries Are Fairly Low
If you’re looking for a low-sugar option, berries can be a good choice. Depending on the variety and amount you’re eating, your berry snack can contain anywhere from about four to six grams of sugar. Healthline noted that raspberries contain about five grams of sugar, while kiwi contains about six, and strawberries and blackberries contain about seven. And Women’s Health noted that cranberries, which, of course, are popular during the cooler fall and winter months, are lower in sugar, containing about four grams of sugar per cup.