Can diabetics eat apples?

The article is expertly advised by MSc. Doctor Vu Thi Duyen - Doctor of Nephrology - Endocrinology, Department of Examination & Internal Medicine - Vinmec Hai Phong International General Hospital.

Adding vitamin sources, especially vegetables and fruits to the daily diet of diabetics is very important and necessary. However, not everyone knows how to choose the right fruit for diabetics. Apple is the most commonly used fruit in the world today, but is it really good for people with diabetes to eat apples? Please refer to this article:

Due to their exceptionally delicious and nutritious taste, apples are one of the most commonly used fruits in the world. Apples contain a lot of vitamin C, fiber and antioxidants. According to research, an average apple contains 95 calories, 25 grams of carbohydrates and 14% of the daily amount of vitamin C needed by the body.
Can diabetics eat apples? However, apples contain carbohydrates, so it can affect blood sugar after eating. However, apples are the most suitable fruit for people with diabetes because of the following reasons:
1.1. The fiber in apples helps stabilize blood sugar If you have diabetes, it is very important to monitor your carbohydrate intake. Because carbohydrates are nutrients that greatly affect postprandial blood sugar levels. However, not all carbohydrates are created equal. One medium apple contains 25 grams of carbohydrates, but 4.4 grams of that is fiber. Fiber helps slow down the digestion and absorption of sugars in apples, helps blood sugar rise slowly, and at the same time stabilizes blood sugar after eating. Many other studies have shown that fiber improves blood sugar control, helping to fight type 2 diabetes.
1.2. The sugar in apples is mainly fructose. Apples contain sugar, but most of the sugar in apples is fructose. A study published in the American Journal of Clinical Nutrition in 2017 found that using fructose as a substitute for glucose or sucrose resulted in less postprandial blood sugar spikes. In addition to fiber, polyphenols are also a compound found in apples, which also help slow down the digestive process and reduce blood sugar levels.
Glycemic index (GI) and glycemic load (GL) are two important parameters to evaluate the effect of a food on blood sugar. Apples have a very low GI and GL index, so apples increase blood sugar after eating to a minimum compared to other fruits.

1.3. Apples help reduce insulin resistance There are two types of diabetes: type 1 diabetes and type 2 diabetes. In type 1 diabetes patients, the patient's pancreas does not produce enough insulin, this is a hormone. Helps transport sugar from the blood to the cells for energy. While in patients with type 2 diabetes, the body produces a lot of insulin, even excess, but the patient's cells are resistant to insulin, so the insulin hormone does not work effectively, leading to the patient's blood sugar remaining at a low level. high level.
Eating apples regularly has been shown to help reduce insulin resistance which in turn leads to lower blood sugar levels. This is because the polyphenols in apple peels help stimulate the pancreas to secrete insulin and help the body's cells absorb sugar.
1.4. Antioxidants in apples help reduce the risk of diabetes Antioxidants have many health benefits for humans such as the ability to protect the body from the risk of certain chronic diseases . The reason why it works so well is because the apple contains an abundant amount of antioxidants such as quercetin, chlorogenic acid, phlorizin,...
The antioxidants in apples can help reduce the risk have diabetes. One study found that women who ate apples every day had a 28% lower risk of developing type 2 diabetes than women who didn't eat apples.
The concentration of antioxidants in apples is not the same. The apples with the highest concentrations of antioxidants are Honeycrisp apples and Red Delicious apples.

Adding fruits and vegetables to a diabetic's diet is extremely important. So can diabetics eat apples? Because of these many good effects, apple fruit is considered a great fruit to include in the diet of people with diabetes. However, in order to eat apples safely and bring the most benefits, people with diabetes should note the following points:
Although apples do not cause blood sugar spikes after eating, each apple still provides 25 carbohydrates in the diet. Therefore, we need to balance the amount of carbohydrates provided from apples with carbohydrates from other foods to ensure that we do not consume too many carbohydrates during the day.
Monitor blood sugar levels after eating apples to assess the effects of apples on the individual patient from which to have an appropriate diet.
To get the most nutritional benefits from apples, when eating apples, you should eat the whole fruit, including the skin, because a large amount of nutrients are in the apple skin. Apple juice is not recommended, as the juice has no fiber and is often added with sugar.
Should only eat one apple a day because eating too much will increase the risk of blood sugar spike.
Divide the amount of fruit you use at different times of the day to keep blood sugar stable, avoid eating large amounts at one time.

In addition to apples, some other fruits are also recommended by nutritionists to be good for people with diabetes such as:
Colorful berries such as green grapes, blueberries, strawberries, raspberries sticky rice, cherries, ... these fruits have lower sugar than many other fruits. In addition, berries have many antioxidants, flavonoids, ... which help strengthen the body's immune system.
Some other ADA-recommended diabetic fruits such as: avocado, banana, kiwi, papaya, apricot, plum, peach, orange, tangerine, grapefruit,...
The above fruits considered suitable for people with diabetes. However, each person's sensitivity may be different, so patients should monitor their blood sugar after eating fruit to assess the effects of a particular fruit on their body.
People with diabetes should eat fruit in its raw, whole form to get the most nutritional benefits. Processed fruit can reduce fiber content, antioxidants and many other nutrients.
Hope the information in the above article will help readers understand whether people with diabetes can eat apples as well as know which fruits are good for diabetics. If diabetics still have doubts about their diet, you can go to Vinmec International General Hospital to consult and advise on the most suitable treatment, nutrition, and exercise regimen for each individual and build a healthy lifestyle. Proper nutrition from experts.

Reference sources: medicalnewstoday, healthline.com