In This ArticleView AllIn This ArticleApple NutritionHow Apples May Affect Your Blood Sugar LevelsThe Benefits of Eating Apples for DiabetesTips for Including Apples in a Healthy Diabetes DietFAQs
In This ArticleView All
View All
In This Article
Apple Nutrition
How Apples May Affect Your Blood Sugar Levels
The Benefits of Eating Apples for Diabetes
Tips for Including Apples in a Healthy Diabetes Diet
FAQs
According to theCenters for Disease Control and Prevention, about 1 in 10 Americans have diabetes, with 90% to 95% of diagnoses being type 2 diabetes. While many people hear diabetes and immediately think of cutting carbs, a diabetes diagnosisdoes not mean you’re doomed to a carb-free life. Carbs are essential, no matter if you have diabetes or not. Yes, that includes fruit! Fruit is packed with vitamins and fiber, which helps balance blood sugar levels and promote satiety. In this article, we’ll unpack the benefits of apples and how they fit into a diabetes management plan.
Can People with Diabetes Eat Fruits?
According to theUSDA, one medium apple (182 g) contains:
Since apples are mostly made of carbs, they will raise your blood sugar levels. It’s important to remember that blood sugar rising is normal—it happens when we eat carbs. The goal of diabetes management is not to eliminate rises in blood sugar entirely but to minimize rapid spikes and big drops in blood sugar.
The fiber content of an apple canhelp offset blood sugar spikes, but it will be especially important to pair an apple with fat and protein to mitigate blood sugar spikes. This might look like having apple slices with peanut butter, nuts or Greek yogurt.
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May Reduce the Risk of Diabetes and Related Medical Complications
A 2017 meta-analysis inFood & Functionfound that higher consumption of apples and pears was linked to reduced risk of type 2 diabetes.
It’s not just the development of diabetes that’s worth considering. Those who already have diabetes are two times as likely to have a heart attack or stroke, per theCDC.
A 2019 systematic review and meta-analysis inCurrent Developments in Nutritionfound that apple intake was associated with a lower risk of diabetes and cardiovascular disease in observational studies. There was a neutral effect in randomized control trials, which help determine cause and effect. So, it seems that apple consumption generally has a neutral to positive effect on rates of diabetes and cardiovascular disease.
Can Promote Satiety
A medium apple contains an impressive 4.4 grams of fiber. According to the 2020-2025Dietary Guidelines for Americans, adults should consume 22 to 34 grams of fiber per day, depending on their age group and sex. So, one medium apple contains 13% to 20% of your daily recommended intake!
May Help Reduce Blood Sugar Spikes
The fiber in apples not only promotes satiety but also helps mitigate blood sugar spikes. That’s because the body can’t absorb it, so it doesn’t spike blood sugar like other carbs, per theCDC. Be mindful of the fact that apple juice will not have fiber, since the skin and bulk are removed. For a fiber boost, whole apples are the way to go.
Can You Drink Juice If You Have Diabetes?
Provides Important Nutrients
Apples are a good source of vitamin C—an antioxidant that helps reduce inflammation andsupport immunity. Their skins are also rich in quercetin, another antioxidant that helps neutralize harmful free radicals in the body, per a 2021 article inStem Cell Reports.
Plus, fruits like apples have a high fluid content, so they canhelp you meet your hydration goals. Dehydration for those with diabetes can mean higher blood sugar levels since your blood will be more concentrated with sugars, says theCDC.
As you now know, apples can be a great part of a healthy diabetes diet. Plus, they’re versatile and easy to incorporate in many meals and snacks. The key thing will be pairing them with other food groups to balance blood sugar levels and prevent spikes. Since everyone’s body is different, you’ll also want to keep an eye on how apples uniquely affect your body. Here are some tips:
The Bottom Line
Apples are a super-popular fruit that those with diabetes do not have to forego. They are packed with fiber, vitamin C and other phytonutrients that promote health. They have even been linked to reduced rates of diabetes. Yet, your best bet is pairing them with fat and protein to mitigate blood sugar spikes and promote satiety. It’s always best to speak with your diabetes management care team, though, because everyone’s body is different!
Frequently Asked QuestionsApples will raise your blood sugar because they primarily contain carbohydrates. The fact that they have fiber can help mitigate these spikes, but it’s best to pair apples with fat and protein for blood sugar stability.There is no single fruit that’s best for diabetes. All fruit contains carbs, so you’ll have to plan accordingly, but it also contains fiber which helps mitigate its impact on blood sugars. Different fruits have different phytonutrients—healthy components of some plants—mostly depending on their color.Enjoy a variety of fruitsfor the greatest benefit.Since apples mainly contain carbohydrates, they will not lower your blood sugars. Carbs raise your blood sugar. That being said, apples are a nutritious carbohydrate source thanks to their fiber and vitamin content.Apples can absolutely fit into a type 2 diabetes management plan. Their fiber and other nutrients promote digestive and cardiovascular health, and apples have even been linked to reduced rates of diabetes.
Frequently Asked Questions
Apples will raise your blood sugar because they primarily contain carbohydrates. The fact that they have fiber can help mitigate these spikes, but it’s best to pair apples with fat and protein for blood sugar stability.
There is no single fruit that’s best for diabetes. All fruit contains carbs, so you’ll have to plan accordingly, but it also contains fiber which helps mitigate its impact on blood sugars. Different fruits have different phytonutrients—healthy components of some plants—mostly depending on their color.Enjoy a variety of fruitsfor the greatest benefit.
Since apples mainly contain carbohydrates, they will not lower your blood sugars. Carbs raise your blood sugar. That being said, apples are a nutritious carbohydrate source thanks to their fiber and vitamin content.
Apples can absolutely fit into a type 2 diabetes management plan. Their fiber and other nutrients promote digestive and cardiovascular health, and apples have even been linked to reduced rates of diabetes.
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