Do Apples Affect Diabetes and Blood Sugar Levels?

This article was originally published by our friends at Authority Nutrition.

Apples are delicious, nutritious and convenient to eat.

Studies have shown that they have several health benefits.

Yet apples also contain carbs, which impact blood sugar levels.

However, the carbs found in apples affect your body differently than the sugars found in junk foods.

This article explains how apples affect blood sugar levels and how to incorporate them into your diet if you have diabetes.

Apples Are Nutritious and Filling

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 and several antioxidants.

One medium apple contains 95 calories, 25 grams of carbs and 14% of the daily value for vitamin C (1).

Interestingly, a large part of an apple’s nutrients is found in its colorful skin (2).

Furthermore, apples contain large amounts of water and fiber, which make them surprisingly filling. You’re likely to be satisfied after eating just one (3).

Bottom Line: Apples are a good source of fiber, vitamin C and antioxidants. They also help you feel full without consuming a lot of calories.

Apples Contain Carbs, as Well as Fiber

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 contains 25 grams of carbs, but 4.4 of those are fiber (1).

Fiber slows down the digestion and absorption of carbs, causing them to not spike your blood sugar levels nearly as quickly (4).

Studies show that fiber is protective against type 2 diabetes, and that many types of fiber can improve blood sugar control (5, 6).

Bottom Line: Apples contain carbs, which can raise blood sugar levels. However, the fiber in apples helps stabilize blood sugar levels, in addition to providing other health benefits.

Apples Only Moderately Affect Blood Sugar Levels

whole-green-apple-and-slice-of-apple

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 (7).

Also, the fiber in apples slows down the digestion and absorption of sugar. This means sugar enters the bloodstream slowly and doesn’t rapidly raise blood sugar levels (4).

Moreover, polyphenols, which are plant compounds found in apples, also slow down the digestion of carbs and lower blood sugar levels (8).

The glycemic index (GI) and the glycemic load (GL) are useful tools to measure how much a food affects blood sugar levels (9).

Apples score relatively low on both the GI and GL scales, meaning that they cause a minimal rise in blood sugar levels (10, 11).

One study of 12 obese women found that blood sugar levels were over 50% lower after consuming a meal with a low GL, compared to a meal with a high GL (12).

Bottom Line: Apples have a minimal effect on blood sugar levels and are unlikely to cause rapid spikes in blood sugar, even in diabetics.

Apples May Reduce Insulin Resistance

apple-with-heart-on-turquoise-table

There are two types of diabetes — type 1 and type 2.

If you have type 1 diabetes, your pancreas does not produce insulin, the hormone that transports sugar from your blood to your cells.

If you have type 2 diabetes, your body produces insulin, but either it’s not enough or your cells are resistant to it. This is called insulin resistance (13).

Eating apples on a regular basis might reduce insulin resistance, which should lead to lower blood sugar levels (8, 14).

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 (2, 8).

Bottom Line: Apples contain plant compounds that may improve insulin sensitivity and reduce insulin resistance.

The Antioxidants Found in Apples May Lower Your Risk of Diabetes

yellow-green-and-red-apples

Several studies have found that eating apples is linked to a lower risk of diabetes (2, 15).

One study found that women who ate an apple per day had a 28% lower risk of type 2 diabetes than women who didn’t eat any apples (16).

There are multiple reasons apples might help prevent diabetes, but the antioxidants found in apples likely play a significant 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.

Significant amounts of the following antioxidants are found in apples:

  • Quercetin: Slows down carb digestion, helping prevent blood sugar spikes (17).
  • Chlorogenic acid: Helps your body use sugar more efficiently (18, 19).
  • Phlorizin: Slows down sugar absorption and lowers blood sugar levels (20, 21).

The highest concentrations of beneficial antioxidants are found in Honeycrisp and Red Delicious apples (22).

Bottom Line: Eating apples on a regular basis may help prevent type 2 diabetes, as well as keep your blood sugar levels stable.

Should Diabetics Eat Apples?

Apples are an excellent fruit to include in your diet if you have diabetes.

Most dietary guidelines for diabetics recommend a diet that includes fruits and vegetables (23).

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 disease, such as heart disease and cancer (24, 25, 26).

In fact, a review of nine studies found that each serving of fruit that was consumed daily led to a 7% lower risk of heart disease (27).

While apples are unlikely to cause spikes in your blood sugar levels, they do contain carbs. If you’re counting carbs, be sure to account for the 25 grams of carbs an apple contains.

Also, be sure to monitor your blood sugar after eating apples and see how they affect you personally.

Bottom Line: Apples are highly nutritious and have a minimal effect on blood sugar levels. They are safe and healthy for diabetics to enjoy on a regular basis.

How to Include Apples in Your Diet

sliced-red-apple

Apples are a delicious and healthy food to add to your diet, regardless of whether you have diabetes or not.

Here are some tips for diabetics to include apples in their meal plans:

  • Eat it whole: To reap all of the health benefits, eat the apple whole. A large part of the nutrients is in the skin (2).
  • Avoid apple juice: The juice does not have the same benefits as the whole fruit, since it’s higher in sugar and missing the fiber (28, 29).
  • Limit your portion: Stick with one medium apple since larger portions will increase the glycemic load (11).
  • Spread out your fruit intake: Spread your daily fruit intake throughout the day to keep your blood sugar levels stable.

Take Home Message

Apples do contain carbs, but they have a minimal effect on blood sugar levels when eaten as a whole fruit.

They are highly nutritious and a great choice for a healthy diet.


Fasting?

Breakfast, blood sugar, & inflammation

Recent research has shown that Inflammation is responsible for 7 out of 10 Deaths in the United States. But it doesn’t have to be the same way for you.

In fact, in a fairly short amount of time, you could start to experience better sleep…less stomach issues…more energy and stamina…less muscle and joint pain…a drop in weight…lower stress levels…and much, much more!

Learn how to Prevent—Even Reverse—Most Major Diseases by “Turning Off” Inflammation!

==> Naturally Fight & Reverse Damaging Inflammatory Effects in Your Body!


Best stretch before bed (1 minute)

Did you know that one of the best times to stretch is right before bed? However…

What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...

=> Best stretch before bed (takes 1-min)

Enjoy!

Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody


Stop Snoring in 3 Minutes - Starting Tonight

...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!

Today is a good day. Tonight will be even better. Why?

Because you're about to learn easy throat exercises that cure (not just treated) your stubborn snoring – in 3 minutes – starting TONIGHT!

...even if straps, sprays and even torturing CPAP masks have failed you in the past.

Most people heal their snoring in just a few minutes per day using these powerful throat exercises. And they're so easy, you can do them, regardless of your age or physical shape.

Use them anytimeanywhere... even while stuck in traffic or watching TV.

Plus the results are permanent!

To learn more and test-drive the easy snoring and sleep apnea exercises for yourself, click here...

To a good night's sleep,
Rick + Lisa
eatlocalgrown / wisemindhealthybody


The #1 "bodyfat-eating" hormone...

weight loss solved

Did you know that your bodyfat can become "calorie-resistant"?

True. And it's completely unaffected by even the strictest diets... and most intense exercises.

However, there's good news- Calorie-resistant bodyfat can be now removed...

It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive. It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know. Read more to find out precisely how to unleash its calorie-burning power:

==> How to Activate Your #1 "Bodyfat-Eating" Hormone...

To your health!

PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...


#1 muscle that eliminates joint and back pain, anxiety and looking fat

I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.

If this “hidden” most powerful primal muscle is healthy, we are healthy.

Is it…

a) Abs

b) Chest

c) Glutes

d) Hip Flexors

Take the quiz above and see if you got the correct answer!


How to Wipe Out Chronic Inflammation (Free Book)

inflammation

In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.

See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.

Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.

inflammation book

Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.

If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!

Get the Free Inflammation Book

--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)


Free Paleo / Keto Cookbook

Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold ­­ a Le Cordon Bleu trained Chef and owner of Pete's Paleo...

And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!

paleohack chart

The cookbook is called Paleo Eats, and it's filled with over 80 chef ­created, insanely tasty Paleo recipes ­­ which means they are free from gluten, soy, dairy, and refined sugar.

Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)

>> Get The Free Cookbook

Enjoy!


Sponsored Health Resources

In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.

NOTE: I update these links often so please check back to see what's new!


1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…

--> "Red" Smoothie Helps Alabama Girl Shed 80lbs!


2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.

--> Get the 1 Day Cleanse (better than 7-day detoxes!)


3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.

--> #1 muscle that eliminates joint and back pain, anxiety and looking fat


4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!

--> Your Birth Date + Name - Free Report


5) Turmeric is amazing. The problem is - It's hard to absorb!

--> The best way to get maximum effects of Turmeric


6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.

--> Why Some People LOOK Fat that Aren't


7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.

-->  Unlock Your Hip Flexors


Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.

Rick D.
wisemindhealthybody.com