Apples can be a good snack for people with diabetes. Their fiber may help prevent spikes in blood sugar, and insulin levels, and fructose may be more beneficial for insulin levels than glucose.
Apples also contain many nutrients. A person with diabetes should be aware of how apples may affect them in order to include this fruit in a balanced diet.
A 2019 meta-analysis of multiple studies including 339,383 participants found that apple consumption may significantly decrease the risk of type 2 diabetes.
However, people with diabetes must be mindful of their carbohydrate intake to make sure their blood sugar levels stay stable throughout the day.
According to the U.S. Department of Agriculture (USDA), there are about 25 grams (g) of carbs in total in a medium apple, and around 19 g of those come from sugar.
Apples also contain around 4 g of dietary fiber. Fiber may have beneficial effects on glucose metabolism, which could help prevent spikes in blood sugar and insulin levels.
However, most of the sugar in an apple is in the form of naturally occurring fructose, which may have a different effect on the body than other sugars. Fructose is different from the refined and processed sugars present in packaged foods such as chocolate and cookies.
A review published in the American Journal of Clinical Nutrition in 2017 found that replacing glucose or sucrose with fructose in foods or beverages led to lower peak postmeal blood sugar and insulin levels.
In addition, pairing fruits with healthy fat or protein may lower the spike in blood sugar and make a person feel full longer.
A person may want to consider working with a registered dietitian or a diabetes educator to discuss their individual nutrient needs.
Fiber slows down the digestion and absorption of carbs, causing them to not spike your blood sugar levels nearly as quickly (3).
Studies show that fiber may be protective against type 2 diabetes and that many types of fiber can improve blood sugar management (4, 5).
The carbohydrates in apples don’t raise your blood sugar like processed sugar because they contain fiber. That said, it’s best to eat them moderately and whole. Avoid apple juice, as it is higher in sugar and does not contain fiber.
However, the carbs found in apples affect your body differently than the sugars found in foods containing refined and processed sugars.
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 (3).
Apples and the glycemic index
The glycemic index (GI) compares foods according to their likelihood of causing blood sugar spikes. Foods receive GI scores ranging from 0 to 100. Water has the lowest score, and glucose has the highest.
The body absorbs carbohydrates and sugars quickly from foods with a high GI score, such as candies. The carbs from foods with a low GI score enter the bloodstream more slowly, so there is a lower risk of a blood sugar spike.
Cornflakes, for example, score around 93 on the GI, depending on the brand and type. This is a high score. Apples score around 39. This is a relatively low score compared to that of cornflakes.
Altogether, apples may have a relatively low impact on the insulin and blood sugar levels in the body.
EASY Baked Apples Recipe
FAQ
Are cooked apples high in sugar?
Are baked apples healthier than raw?
How much sugar is in baked apples?
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Nutrition Facts
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Sodium 7.6mg
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0 %
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Total Carbohydrate 43g
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16 %
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Dietary Fiber 4.8g
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17 %
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Sugar 36g
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Which type of apple has the least sugar?
Are apples high in sugar?
Most of the sugar in apples is fructose, which is often dubbed a “fruit sugar” given where it’s naturally found. Why is that worth mentioning? It seems that fructose doesn’t cause blood sugar or insulin levels to spike nearly as much as other sugars, such as glucose or sucrose. Another bonus with apples?
Are apples low in calories?
Yes, apples are low in calories. A medium-sized apple has about 95 calories. Apples are a good source of fiber and vitamins A and C. They also contain a substance called pectin, which can help to promote feelings of fullness. Including apples in your diet may help you to control your weight. Eat them as part of a healthy diet that includes a variety of other fruits, vegetables, whole grains, lean protein, and healthy fats.
Are baked apples healthy?
Baked Apples are a favorite healthy dessert, made with crisp fresh apples stuffed with a cinnamon sugar mixture and baked until tender.
Do apples raise blood sugar?
The carbohydrates in apples don’t raise your blood sugar like processed sugar because they contain fiber. That said, it’s best to eat them moderately and whole. Avoid apple juice, as it is higher in sugar and does not contain fiber. Apples are delicious, nutritious, and convenient to eat. They’re known to have several health benefits.