‘An apple a day keeps the doctor away’ – goes a popular saying. Although apples are a healthy option for almost everyone, they are especially a smart choice for diabetics.
Apples are fat-free, cholesterol-free, high in fiber and are loaded with antioxidants that help protect the body against diseases and premature aging.
Apples have a glycemic index of about 37, which is considered to be low. The glycemic index (GI) is based on how fast the food enters the bloodstream, which can impact your blood sugar management.
A medium-sized apple has 95 calories and 25 g carbohydrates, but 4.4 g of those are fiber. Fiber slows down the digestion and absorption of carbohydrates, and does not lead to a spike in your blood sugar levels.
Apples can prevent pre-diabetic people from developing type-2 diabetes, suggests a study published in the August 2013 issue of British Journal of Medicine. Eating apples may also reduce your risk of diabetes-related complications such as heart disease or stroke. Apples contain polyphenols (plant compounds) that help improve insulin sensitivity and reduce insulin resistance.
Apples are highly nutritious and a great addition to a diabetes meal plan. However, portion sizes are an important consideration. If you are unsure of how to add apples to your diet or how this will affect your blood sugar levels, consult a doctor who can help you determine proper portion sizes.