Is Apple Good for Diabetes? Benefits, Risks, GI Index, and Sugar Content

Apple Nutritional Profile

The Glycemic Index of apples is 36, which is low. It does contain a significant amount of natural sugars, which are balanced by the fiber content to give this low GI.
Since it doesn’t drastically raise blood sugar levels, apples are good for diabetes.
A medium-sized apple contains:

• Carbohydrates – 13.8 grams:
• Fiber – 4 grams
• Vitamin C – 9 mg
• Calcium – 11.00 mg
• Phosphorus- 20 mg
• Potassium – 195 mg
• Magnesium – 9.00 mg
• Fats – 0.31 grams

Benefits of Apples for Diabetes

• Although carbohydrates in apples are high, their high fiber content reduces the risk. It slows the digestion process and stabilizes sugar.
• Fructose in apples does not affect blood glucose levels because of the fiber.
• Regular consumption of apples lowers insulin resistance, thus proving that apples are good for diabetes.
• The antioxidants present in the skin encourage the pancreas to release insulin. This aids in the proper absorption of sugar in the cells.

Ways to Consume Apples

A diabetic patient can eat one medium-sized apple a day. It can be cut in slices and eaten with the skin. Juicing the apples reduces their fiber content and increases the sugar content.

Apple, with milk, benefits from diabetes as both these have low GI levels, so apple milkshakes benefit those on a weight loss program.

Avoid eating apples on an empty stomach. Eating apples along with meals keeps you feeling fuller for longer, makes sure you consume fewer calories, and reduces weight faster.

Discover which fruits are ideal for diabetes management and which to avoid. From low-sugar fruits to nutrient-packed choices, find the best options for blood sugar control

Risks of Overconsumption of Apples

While apples are generally great for your health, there are some risks involved in overconsuming them.

• Eating apples in excess can cause damage to the tooth enamel as they are acidic.
• The high fiber content in apples assists in digestion and absorption of carbohydrates.
• The fiber in apples feeds the gut bacteria and aids digestion and weight loss.
• The soluble fiber present in apples lowers the LDL, or bad cholesterol, and prevents heart disease.
• Apples contain Vitamin C, which acts as an important antioxidant and can help the body in fighting infections by strengthening the immune system.
• Antioxidants in apples have anti-inflammatory properties. They improve brain function and help fight cancer.
• Minerals in apples strengthen the bones and muscles and purify the kidneys.