An apple a day is known to keep the doctor away, but it turns out that it could also help to keep high blood glucose levels at bay. Health experts and doctors say that apple is good for people with diabetes and could be included in moderation in their daily diet without hampering their diabetes management plans.
Why is the apple good for people with diabetes
Dr Belinda George, endocrinologist and associate professor, St John’s Medical College Hospital, Bengaluru, says people with diabetes can have apples but in moderation. The glycemic index of apples is also low at around 23, which ensures that it doesn’t trigger sudden sugar spikes.
“Apple has more fructose than glucose and this, along with its high fibre content, ensures that it doesn’t cause any drastic sugar spike,” says Bengaluru-based diabetologist Dr Ashwitha Shruti Dass.
Mumbai-based nutritionist Nidhi Joshi says that the low carbohydrate content in apples makes it the perfect mid-day or evening snack for people with diabetes.
How do apples benefit people with diabetes
Apples are loaded with antioxidants, mainly plant polyphenols that play a major role in regulating blood glucose levels. These polyphenols also help to slow down carbohydrate metabolism, which helps to regulate blood glucose levels, says Bengaluru-based dietitian Deepaleka Banerjee.
Apples are also high in phytochemicals (quercetin, catechin, phloridzin and chlorogenic acid) that help to reduce oxidative stress, leading to better insulin sensitivity, says Joshi.
The peel appeal of apples
The outer peel of the apple is loaded with diabetes-friendly compounds, including antioxidants and flavonoids. It is always recommended to not remove the peel because it could lead to the loss of antioxidants present in the layer of flesh just below the peel, says Devgan.
“Eating peeled apples would mean consuming carbohydrates alone so discarding skin means discarding fibre, vitamins and minerals,” says Banerjee.
Quercetin (an antioxidant flavonoid) in the apple skin, helps to lower sugar levels, says Joshi. It is also considered to be good for the pancreatic cells.
However, it is also important to thoroughly wash the apple before eating to get rid of pesticides from the peel.
Green is better than red when it comes to apples
According to Bharathi Kumar, dietitian, Fortis Hospital, Nagarbhavi, in comparison to red apples, green ones give more benefits because they contain more potassium and other nutrients plus the glycemic load (the amount of carbohydrate in a portion of food together with how quickly it raises blood glucose levels) is low. Dr Dass also confirms this and says that the green Granny Smith apples, which have a tart flavour and firm texture, could be one of the best options for people with diabetes.
Best ways to include apples in a diabetic diet
Some words of caution before biting into your apple
Eating apples alone will not help you manage your blood sugar levels. So physical activity and a well-balanced diabetes-friendly diet should go along with it. Apples that come with artificial shiny wax coating on their outer peel should also be avoided as this could lead to health complications.
Another thing to be kept in mind is that one should not consume apples along with other carbohydrates or with the main meals. “That will add to the carbohydrate content of the meal and increase blood sugar level,” Banerjee says. This would also lead to an increase in cholesterol and triglyceride levels and so if you are already diagnosed with high sugar and triglycerides then you must avoid eating apples.
Takeaways
People with diabetes can have apples in moderation because of their low glycemic index, high fibre and antioxidants in it. It also helps to reduce oxidative stress because of which insulin sensitivity increases. Apples may also help to prevent type 2 diabetes and keep your blood sugar levels stable.
