Along with obesity, the cases of diabetes are also growing at an epidemic rate worldwide. While being active, staying hydrated, and checking blood glucose levels can work wonders, it is important to stick to a dietary plan that will ward off diabetes in the long run.
It is a good idea to supplement your diet with fruits and veggies. But the kind of fruit you pick also plays a crucial role in diabetes management.
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Should Diabetics Eat Apples?
Apples are delicious, nutritious and convenient to eat. Apples are sweet too. Are they unsafe for diabetics?? Not really.
Apples are rich in both soluble and insoluble fibres. Fibres do not get digested quickly and take time to break down and digest, which enables gradual release of sugar in the bloodstream.
The glycemic index (GI) and the glycemic load (GL) are useful tools to measure how much a food affects blood sugar levels. Apples have a low GI index meaning that ensure there are no major blood sugar fluctuations when you eat them.
Apples are a good source of fiber, vitamin C and antioxidants. They also help you to feel full without consuming a lot of calories. Studies show that fiber is protective against type 2 diabetes, and that many types of fiber can improve blood sugar control (1, 2).
Apples do contain sugar, but much of the sugar found in apples is fructose. When fructose is consumed in a whole fruit, it has very little effect on blood sugar levels (3).
Eating apples on a regular basis might reduce insulin resistance, which should lead to lower blood sugar levels (4, 5). This is because the polyphenols in apples, which are found primarily in apple skin, stimulate your pancreas to release insulin and help your cells take in sugar.
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Antioxidants In Apples
Significant amounts of the following antioxidants are found in apples :
Quercetin: Slows down carb digestion, helping prevent blood sugar spikes.
Chlorogenic acid: Helps your body use sugar more efficiently.
Phlorizin: Slows down sugar absorption and lowers blood sugar levels.
The highest concentrations of beneficial antioxidants are found in Honeycrisp and Red Delicious apples.
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Eat in Moderation
This is the golden rule you have to keep in mind at all times. Apples are safe and healthy for diabetics to enjoy on a regular basis. Stick with one medium apple since larger portions will increase the glycemic load. All fruits, no matter how nutritious they are, must be had in moderation. Portion control is the key for diabetes management.
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