In today’s video, we’re going to talk about Apples and Diabetes.
Diabetes is a lifestyle disease, and you need to make some lifestyle changes to keep your blood sugar levels in check. Eating right, exercising, and taking proper medication are important if you suffer from diabetes. Speaking of eating, what you eat has a great impact on your blood sugar levels.
Apples are a nutritious snack, but are the sugars and carbohydrates in an apple good or bad for blood sugar and insulin levels if a person has diabetes? According to the American Diabetes Association (ADA), although they contain sugars and carbohydrates, eating apples and another fruit is not a problem for a person with either type 1 diabetes or type 2 diabetes.
Apples contain a different kind of sugar to foods with added sugar, and they also contain fiber and nutrients. A person with diabetes should be aware of how apples affect them in order to include this fruit in a diabetes-healthy diet.
When fructose is consumed in whole fruit, it has very little effect on blood sugar levels. 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.
Are apples good for people with diabetes? People with diabetes must watch their carbohydrate intake to make sure their blood sugar levels stay stable throughout the day.
According to the US Department of Agriculture (USDA), there are about 25 grams of carbs in total in a medium-sized apple, and around 19 g of that is sugar.
Most of the sugar in an apple is in the form of naturally occurring fructose, however, and this may have a different effect on the body than other sugars. Fructose is different from the refined and processed sugars that occur in packaged foods such as chocolates and biscuits.
A review posted to the American Journal of Clinical Nutrition in 2017 found that replacing glucose or sucrose with fructose led to less sugar and insulin in the bloodstream after a meal.
The USDA reports that a medium apple contains around 4 g of dietary fiber, and this fiber may help slow the absorption of sugars in the body, which could help prevent spikes in sugar and insulin. In addition, pairing fruits with a healthy fat or protein can also lower the spike in blood sugar and leave a person feel full for longer.
Contains Fructose.
Sugar found in apples is fructose. Fructose is a type of sugar present in fruits, fruit juices, certain vegetables, and honey. When consumed in whole fruit, it has little effect on your blood glucose levels.
High In Fiber.
Studies have shown that foods high in fiber may slow down the absorption of sugar and control blood sugar levels. High-fiber foods are also good for your heart, as these foods help reduce blood pressure and inflammation. Apples are high in fiber and may help those suffering from diabetes.
Good Source Of Micronutrients.
Apples contain polyphenols, a type of micronutrient that is loaded with antioxidants and provides health benefits. Polyphenols help manage diabetes by slowing down the digestion of carbs. They may also treat digestion issues, control weight, and alleviate the risk of developing cardiovascular diseases.
Antioxidants found in apples may lower the risk of diabetes.
Several studies have found that eating apples is linked to a lower risk of diabetes. A 2019 review of studies indicated that eating apples and pears was linked to a decreased risk of cardiovascular problems and type 2 diabetes.
Three cohort studies from 2013 found that greater consumption of whole fruits, specifically blueberries, grapes, and apples, was linked to a lower risk of type 2 diabetes. The same was not found for fruit juice, however. 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.
Sources: https://www.healthline.com/nutrition/apples-and-diabetes#insulin-resistance https://www.medicalnewstoday.com/articles/321882#overview https://www.thehealthsite.com/diseases-conditions/diabetes/how-does-an-apple-a-day-affect-diabetes-and-blood-sugar-levels-781026/
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