Perhaps the adage “an apple a day will keep the doctor away” is best suited for diabetes mellitus, which has taken the nutrition domain by storm.
A recent survey has found that around 98 million Indians are at risk of developing the condition by the end of 2030. The lifestyle and food you consume are vital factors in diabetes management, and apple, a hypoglycemic fruit, is an impeccable ingredient for people with diabetes.
Even though apples contain simple sugars, they are an excellent choice for anyone, whether they have diabetes or not. Scroll down to discover how much an apple a day might be worth for you to keep control of your blood sugar level.
Diabetes Mellitus: The Nutritious Connection
Even though there is no cure for diabetes, studies show that incorporating healthy dietary changes can help manage the condition.
For example, consuming refined or processed foods can negatively affect your blood sugar levels, so it’s essential to include plenty of fruits and vegetables in your diet. However, the type of fruit you choose also affects diabetes management.
Apple: A Diabetes-friendly Fruit
Although some fruits are high in natural sugars, they are also rich in essential nutrients. Therefore, it raises uncertainty among diabetic individuals about whether they should consume these fruits. However, apples are an excellent option for controlling blood sugar levels. Apples are sweet but also rich in fibre.
Research has shown that consuming apples can lower the risk of diabetes. Apples also contain vitamin C and antioxidant properties, making them a great addition to your diet.
Will Apple Increase Blood Sugar Levels?
Any carb-containing food will raise blood sugar, including apples. Apples are low in fat and protein, and every calorie from the apples derives from carbohydrates that spike your blood sugar level.
Even though apples contain carbs, the soluble fibre content in the fruit will stabilise the sudden spike. Hence the key here is to consume the fruit in a healthy way to reap the benefits without harming your blood glucose.
Glycemic Index of Apples
The glycemic index is essential when choosing fruits for a diabetes diet. It determines how a particular food will affect blood sugar levels. Foods with a high glycemic index will cause a rapid rise in blood sugar, while foods with a low glycemic index will cause a slower, more gradual rise in blood sugar.
Apples have a glycemic index of 38, which means they will not cause significant fluctuations in blood sugar levels. Additionally, apples can help you feel full for longer, which can help with weight management.
The HealthifyMe Note
Since diabetes is increasing at an epidemic rate worldwide, apples are a healthy addition to your diabetes diet. Apples contain soluble and insoluble fibre, which takes more time to break down and digest. Therefore, it will gradually release sugar into the bloodstream, and this will ultimately help you in effective diabetes management.
Healthy Ways to Include Apples in Your Diabetes Diet
If you have diabetes, you might wonder if you can eat apples. Here are some tips to help you get the maximum health benefits from apples and prevent a sudden spike in your blood sugar levels.
Consume them Raw with Peel
Eat the apple raw with the peel on as they contain impeccable nutritious content, including fibre and antioxidants. However, always wash them thoroughly.
Use them in Salads
The relationship between diabetes and dessert is complex. But you can satisfy your sweet cravings with recipes for salads or crumbles that include apples. Just be sure not to overindulge, as this could harm your health.
Avoid Consuming Apple Juice
You should eat fresh and whole apples to benefit from them the most. Consuming them in liquid form may remove some of the critical fibre content. Also, juice, in general, has a high sugar content that can have adverse effects on blood sugar levels.
Eat them in Moderation.
The golden rule for all times is to be mindful of moderation. No matter how rich their nutritional profile is, you must consume apples (or any other fruit) moderately. Simply put, portion control plays a crucial role in diabetes management.
Combine them with Other Nutritious Foods
You can best consume apples by pairing the fruit with another source of protein and heart-healthy fats. It will slow down the digestion and absorption of the food, preventing any sudden rise in blood sugar. For instance, you can eat a small apple with peanut butter, plain greek yoghurt or a handful of nuts.
Different food groups have different reactions to your blood sugar level, so it might be challenging to follow a single dietary approach for effective diabetes management. However, apples are one of the lowest-glycemic fruits, so they’re an excellent addition to your diabetic diet.
Eating apples is a satisfying way to tackle your sweet-tooth cravings while ensuring a healthy glucose level and meeting the nutritional requirements.
Besides the diet, monitoring the glucose level and following a regular exercise regime will help you stabilise your blood sugar level in the long run.