Are apples good for diabetes?
Apples are a nutritious snack, but is it good or bad for blood sugar and insulin levels when a person has diabetes.
According to the American Diabetes Association (ADA), eating apples and other fruits, although they contain sugar and carbohydrates, is not a problem for a person with type 1 or type 2 diabetes.
Apples contain a different type of sugar than products with added sugar, as well as fibres and nutrients. A person with diabetes needs to know how apples affect them in order to include these fruits in a healthy diet based on diabetes.
In this article, we will look at how consumption of apples and other fruits can affect people with diabetes.
People with diabetes should pay attention to carbohydrate intake so that their blood sugar levels remain stable during the day. Therefore, it makes sense to keep an eye on all foods that contain carbohydrates and sugars.
According to the U.S. Department of Agriculture (USDA), an apple of average size contains about 25 grams (g) of carbohydrates in total, of which about 19 grams are sugar.
However, most of the sugar in an apple is in the form of fructose of natural origin and this can have a different impact on the body than other sugars. Fructose is different from refined and processed sugars contained in packaged products such as chocolate and cookies.
In a 2017 report published in the American Journal of Clinical Nutrition, it was found that replacing glucose or sucrose with fructose after meals leads to lower blood sugar and insulin levels.
The U.S. Department of Agriculture has reported that a medium size apple contains about 4 grams of dietary fiber, and this fiber can help slow down the absorption of sugar in the body, which can help prevent peaks of sugar and insulin.
In addition, the combination of fruit with healthy fat or protein can reduce blood sugar peak and help a person feel saturated longer.
Apples and Glycemic index
A Glycemic index (GI) compares foods according to the probability that they are causing blood sugar jumps. Foods reach values in the range 0-100, with water being the lowest and glucose the highest.
The body quickly absorbs carbohydrates and sugars from foods with high GI, such as sweets. Carbohydrates from foods with low GI enter the bloodstream more slowly, so there is less risk of blood sugar being raised.
For example, corn flakes have a GI value of around 81, depending on the brand and type. This is a high value. GI apples have a GI value of about 36. That's a low score.
In general, apples can have relatively little effect on insulin and blood sugar levels. This makes them moderately suitable fruit for people with diabetes.
Apples and carbohydrate counts
In the past, some doctors have advised people to count carbohydrates to control blood sugar levels. However, the current guidelines for diabetes control are tailored to individual needs and no longer recommend specific carbohydrate consumption.
It is still important that someone monitor any changes that occur in their body after eating an apple so that they know what to expect from them when they do so. A person with diabetes should check his blood sugar level regularly.
The doctor will advise how often and for what purposes the person should strive, as it is up to him.
Advantages and diet.
Many people love apples for their simplicity, but they are also very nutritious.
An apple of medium size, weighing about 182 grams, contains about:
Water: 155.72 g.
Energy: 95 calories
Protein: 0.47 g
Fat: 0.31 g
Carbohydrate: 25.13 g, including 18.91 g of sugar.
Fiber: 4,4 г
Calcium: 11.00 milligrams (mg)
Iron: 0.22 mg
Magnesium: 9.00 mg
Phosphorus: 20 mg
Potassium 195 mg
Sodium: 2 mg
Zinc: 0.07 mg
Vitamin C: 8.4 mg
Vitamins A, E and K
Various B Vitamins, including 5 micrograms (µg) of folate.
The American Dietetic Guidelines 2015-2020 recommend that adults consume 22.4-30.8 grams of fiber per day, depending on age and gender. A person can feel saturated after eating an apple thanks to a combination of fiber, water and nutrients.
Vitamins A and C are antioxidants. This can help reduce inflammation.
Specific flavonoids, such as quercetin, are found in apples. It can help improve blood sugar levels. A 2011 report found a link between apple consumption and a lower risk of diabetes.
All these factors make apples a good choice as a quick snack between meals.
A varied diet rich in vegetables and fruits, including apples, is good for everyone, but perhaps even more important for someone with diabetes or pre-diabetes if there is a high risk of disease.
Prospects
Apples are very nutritious food and can be a healthy and healthy snack. They should have minimal impact on blood sugar and insulin levels, making them a good option for people with diabetes.
Regular monitoring of blood sugar and insulin levels after eating apples can help a person learn how apples affect blood sugar and insulin levels. People should always eat a variety of fresh, healthy foods.
