{"id":1053,"date":"2020-10-07T08:50:10","date_gmt":"2020-10-07T08:50:10","guid":{"rendered":"https:\/\/www.diabetesasia.org\/magazine\/?p=1053"},"modified":"2025-03-28T22:47:04","modified_gmt":"2025-03-28T17:17:04","slug":"eat-a-apple-daily-keep-the-diabetes-away","status":"publish","type":"post","link":"https:\/\/www.diabetesasia.org\/magazine\/eat-a-apple-daily-keep-the-diabetes-away\/","title":{"rendered":"Eat a apple daily keep the diabetes away ?"},"content":{"rendered":"<p>The Antioxidants Found in\u00a0<b>Apples<\/b>\u00a0May Lower Your Risk of\u00a0<b>Diabetes<\/b>. Several studies have found that eating\u00a0<b>apples<\/b>\u00a0is linked to a lower risk of\u00a0<b>diabetes<\/b>. One study found that women who ate an <b>apple<\/b>\u00a0per day had a 28% lower risk of type 2\u00a0<b>diabetes<\/b>\u00a0than women who didn&#8217;t eat any\u00a0<b>apples<\/b>.<\/p>\n<h1 class=\"css-1jisqi6\">Do Apples Affect Diabetes and Blood Sugar Levels?<\/h1>\n<div>\n<article class=\"article-body css-d2znx6 undefined\">\n<div class=\"css-0\">\n<div id=\"TOC_TITLE_1\" class=\"content_body\">\n<p>Apples are delicious, nutritious, and convenient to eat.<\/p>\n<p>Studies have shown that they have several\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/10-health-benefits-of-apples\">health benefits<\/a>.<\/p>\n<p>Yet apples also contain carbs, which impact blood sugar levels.<\/p>\n<p>However, the carbs found in apples affect your body differently than the sugars found in junk foods.<\/p>\n<p>This article explains how apples affect blood sugar levels and how to incorporate them into your diet if you have diabetes.<\/p>\n<\/div>\n<\/div>\n<div class=\"css-0\">\n<div><a class=\"css-5r4717\" target=\"_blank\" rel=\"noopener noreferrer\" name=\"2\"><\/a><a name=\"TOC_TITLE_HDR_2\"><\/a>Apples Are Nutritious and Filling<\/div>\n<div id=\"TOC_TITLE_2\" class=\"content_body\">\n<p><a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/foods\/apples\">Apples<\/a>\u00a0are one of the most popular fruits in the world.<\/p>\n<p>They\u2019re also highly nutritious. In fact, apples are high in vitamin C, fiber, and several antioxidants.<\/p>\n<p>One medium apple contains 95 calories, 25 grams of carbs, and 14% of the daily value for vitamin C.<\/p>\n<p>Interestingly, a large part of an apple\u2019s nutrients is found in its colorful skin.<\/p>\n<p>Furthermore, apples contain large amounts of\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/how-much-water-should-you-drink-per-day\">water<\/a> and fiber, which make them surprisingly filling. You\u2019re likely to be satisfied after eating just one.<\/p>\n<h1 class=\"css-1jisqi6\">10 Impressive Health Benefits of Apples<\/h1>\n<div>\n<article class=\"article-body css-d2znx6 undefined\">\n<div class=\"css-0\">\n<div><a name=\"TOC_TITLE_HDR_1\"><\/a><\/div>\n<div id=\"TOC_TITLE_1\" class=\"content_body\">\n<p>Apples are one of the most popular fruits \u2014 and for good reason.<\/p>\n<p>They\u2019re an exceptionally healthy fruit with many research-backed benefits.<\/p>\n<p>Here are 10 impressive health benefits of apples.<\/p>\n<div>\n<figure class=\"css-yhe8zq\"><span class=\"css-rwmw5v\"><span class=\"css-mjp0j9\"><picture class=\"css-16pk1is\"><source srcset=\"\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/health-benefits-of-apples-1296x728-feature.jpg?w=1575 750w\" media=\"(min-width: 1190px)\" \/><source srcset=\"\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/health-benefits-of-apples-1296x728-feature.jpg?w=1575 750w\" media=\"(min-width: 990px)\" \/><source srcset=\"\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/health-benefits-of-apples-1296x728-feature.jpg?w=1845 879w\" media=\"(min-width: 768px)\" \/><img loading=\"lazy\" decoding=\"async\" class=\"css-1lwg88w aligncenter\" src=\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/health-benefits-of-apples-1296x728-feature.jpg?w=1155&amp;h=1528\" width=\"589\" height=\"331\" \/><\/picture><\/span><a class=\"icon-hl-pinterest css-1fquaub\" title=\"Share on Pinterest\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-pin-custom=\"true\" data-share-url=\"https:\/\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/health-benefits-of-apples-1296x728-feature.jpg\" data-event=\"|Sharebar more|Pinterest\" data-pin-log=\"button_pinit\" data-pin-href=\"https:\/\/www.pinterest.com\/pin\/create\/button?guid=AU5uDcdiJw20-1&amp;url=https%3A%2F%2Fwww.healthline.com%2Fnutrition%2F10-health-benefits-of-apples&amp;media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2FAN_images%2Fhealth-benefits-of-apples-1296x728-feature.jpg&amp;description=10%20Impressive%20Health%20Benefits%20of%20Apples\"><span class=\"css-8yl26h\">Share on Pinterest<\/span><\/a><\/span><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"css-0\">\n<div><a name=\"TOC_TITLE_HDR_2\"><\/a>1. Apples Are Nutritious<\/div>\n<div id=\"TOC_TITLE_2\" class=\"content_body\">\n<p>A medium apple \u2014 with a diameter of about 3 inches (7.6 centimeters) \u2014 equals 1.5 cups of fruit. Two cups of\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/how-much-fruit-per-day\">fruit daily<\/a>\u00a0are recommended on a 2,000-calorie diet.<\/p>\n<p>One medium apple \u2014 6.4 ounces or 182 grams \u2014 offers the following nutrients.<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a095<\/li>\n<li><strong>Carbs:<\/strong>\u00a025 grams<\/li>\n<li><strong>Fiber:<\/strong>\u00a04 grams<\/li>\n<li><strong>Vitamin C:<\/strong>\u00a014% of the Reference Daily Intake (RDI)<\/li>\n<li><strong>Potassium:<\/strong>\u00a06% of the RDI<\/li>\n<li><strong>Vitamin K:<\/strong>\u00a05% of the RDI<\/li>\n<\/ul>\n<p>Moreover, the same serving provides 2\u20134% of the RDI for manganese, copper, and vitamins A, E, B1, B2, and B6.<\/p>\n<p>Apples are also a rich source of polyphenols. While\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/how-to-read-food-labels\">nutrition labels<\/a> don\u2019t list these plant compounds, they\u2019re likely responsible for many health benefits.<\/p>\n<p>To get the most out of apples, leave the skin on \u2014 it contains half of the fiber and many of the polyphenols.<\/p>\n<blockquote class=\"css-pc7ote\"><p><strong>SUMMARY<\/strong>Apples are a good source of fiber and vitamin C. They also contain polyphenols, which may have numerous health benefits.<\/p><\/blockquote>\n<\/div>\n<\/div>\n<div class=\"css-0\">\n<div><a name=\"TOC_TITLE_HDR_3\"><\/a>2. Apples May Be Good for Weight Loss<\/div>\n<div id=\"TOC_TITLE_3\" class=\"content_body\">\n<p>Apples are high in fiber and water \u2014 two qualities that make them filling.<\/p>\n<p>In one study, people who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products.<\/p>\n<p>In the same study, those who started their meal with apple slices also ate an average of 200 fewer calories than those who didn\u2019t.<\/p>\n<p>In another 10-week study of 50 overweight women, participants who ate apples lost an average of 2 pounds (1 kg) and ate fewer calories overall, compared to those who ate oat cookies with a similar calorie and fiber content.<\/p>\n<p>Researchers think that apples are more filling because they\u2019re less energy-dense, yet still deliver\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/fiber-can-help-you-lose-weight\">fiber<\/a>\u00a0and volume.<\/p>\n<p>Furthermore, some natural compounds in them may promote\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/how-apples-affect-weight\">weight loss<\/a>.<\/p>\n<p>A study in obese mice found that those given a supplement of ground apples and apple juice concentrate lost more weight and had lower levels of \u201cbad\u201d LDL cholesterol, triglycerides, and total cholesterol than the control group.<\/p>\n<\/div>\n<\/div>\n<div id=\"onequarter-of-article\"><\/div>\n<div class=\"css-0\">\n<div><a name=\"TOC_TITLE_HDR_4\"><\/a>3. Apples May Be Good for Your Heart<\/div>\n<div id=\"TOC_TITLE_4\" class=\"content_body\">\n<p>Apples have been linked to a lower risk of heart disease.<\/p>\n<p>One reason may be that apples contain\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/foods-high-in-soluble-fiber\">soluble fiber<\/a>\u00a0\u2014 the kind that can help lower your blood cholesterol levels.<\/p>\n<p>They also contain polyphenols, which have antioxidant effects. Many of these are concentrated in the peel.<\/p>\n<p>One of these polyphenols is the flavonoid epicatechin, which may lower blood pressure.<\/p>\n<p>An analysis of studies found that high intakes of flavonoids were linked to a 20% lower risk of stroke.<\/p>\n<p>Flavonoids can help prevent heart disease by lowering blood pressure, reducing \u201cbad\u201d LDL oxidation, and acting as antioxidants.<\/p>\n<p>Another study comparing the effects of eating an apple a day to taking statins \u2014 a class of drugs known to\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/low-cholesterol-diet\">lower cholesterol<\/a> \u2014 concluded that apples would be almost as effective at reducing death from heart disease as the drugs.<\/p>\n<p>However, since this was not a controlled trial, findings must be taken with a grain of salt.<\/p>\n<p>Another study linked consuming white-fleshed fruits and vegetables, such as apples and pears, to a reduced risk of stroke. For every 25 grams \u2014 about 1\/5 cup of apple slices \u2014 consumed, the risk of stroke decreased by 9%.<\/p>\n<blockquote class=\"css-pc7ote\"><p><strong>SUMMARY<\/strong>Apples promote heart health in several ways. They\u2019re high in soluble fiber, which helps lower cholesterol. They also have polyphenols, which are linked to lower blood pressure and stroke risk.<\/p><\/blockquote>\n<\/div>\n<div id=\"player-wrapper-729028129830578\">\n<div>\n<div>\n<div id=\"player-container-729028129830578\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"css-0\">\n<div><a name=\"TOC_TITLE_HDR_5\"><\/a>4. They\u2019re Linked to a Lower Risk of Diabetes<\/div>\n<div id=\"TOC_TITLE_5\" class=\"content_body\">\n<p>Several studies have linked eating apples to a lower risk of type 2 diabetes..<\/p>\n<p>In one large study, eating an apple a day was linked to a 28% lower risk of type 2 diabetes, compared to not eating any apples. Even eating just a few apples per week had a similarly protective effect.<\/p>\n<p>It\u2019s possible that the polyphenols in apples help prevent tissue damage to beta cells in your pancreas. Beta cells produce\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/insulin-and-insulin-resistance\">insulin<\/a>\u00a0in your body and are often damaged in people with type 2 diabetes.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\" wp-image-8727 aligncenter\" src=\"https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2020\/10\/images.jpg?resize=630%2C353&#038;ssl=1\" alt=\"Eat a apple daily keep the diabetes away ?\" width=\"630\" height=\"353\" \/><\/p>\n<blockquote class=\"css-pc7ote\"><p><strong>SUMMARY<\/strong>Eating apples is linked to a lower risk of type 2 diabetes. This is possibly due to their polyphenol antioxidant content.<\/p><\/blockquote>\n<\/div>\n<div class=\"swoopContainer\">\n<div id=\"swoopAd\" data-spx-slot=\"1\">Our free assessment ranks the best diets for you based on your answers to 3 quick questions.<\/div>\n<div data-spx-slot=\"1\"><\/div>\n<\/div>\n<\/div>\n<div class=\"css-0\">\n<div><a name=\"TOC_TITLE_HDR_6\"><\/a>5. They May Have Prebiotic Effects and Promote Good Gut Bacteria<\/div>\n<div id=\"TOC_TITLE_6\" class=\"content_body\">\n<p>Apples contain pectin, a type of fiber that acts as a\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/19-best-prebiotic-foods\">prebiotic<\/a>. This means it feeds the good bacteria in your gut.<\/p>\n<p>Your small intestine doesn\u2019t absorb fiber during digestion. Instead, it goes to your colon, where it can promote the growth of\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/improve-gut-bacteria\">good bacteria<\/a>. It also turns into other helpful compounds that circulate back through your body.<\/p>\n<p>New research suggests that this may be the reason behind some of the protective effects of apples against obesity, type 2 diabetes, and heart disease.<\/p>\n<blockquote class=\"css-pc7ote\"><p><strong>SUMMARY<\/strong>The type of fiber in apples feeds good bacteria and may be the reason they protect against obesity, heart disease, and type 2 diabetes.<\/p><\/blockquote>\n<\/div>\n<\/div>\n<div class=\"css-0\">\n<div><a name=\"TOC_TITLE_HDR_7\"><\/a>6. Substances in Apples May Help Prevent Cancer<\/div>\n<div id=\"TOC_TITLE_7\" class=\"content_body\">\n<p>Test-tube studies have shown a link between plant compounds in apples and a\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/cancer-and-diet\">lower risk of cancer<\/a>.<\/p>\n<p>Additionally, one study in women reported that eating apples were linked to lower rates of death from cancer.<\/p>\n<p>Scientists believe that their antioxidant and anti-inflammatory effects may be responsible for their potential cancer-preventive effects.<\/p>\n<blockquote class=\"css-pc7ote\"><p><strong>SUMMARY<\/strong>Apples have several naturally occurring compounds that may help fight cancer. Observational studies have linked them to a lower risk of cancer and death from cancer.<\/p><\/blockquote>\n<\/div>\n<\/div>\n<div class=\"css-0\">\n<div><a name=\"TOC_TITLE_HDR_8\"><\/a>7. Apples Contain Compounds That Can Help Fight Asthma<\/div>\n<div id=\"TOC_TITLE_8\" class=\"content_body\">\n<p>Antioxidant-rich apples may help protect your lungs from oxidative damage.<\/p>\n<p>A large study in more than 68,000 women found that those who ate the most apples had the lowest risk of asthma. Eating about 15% of a large apple per day was linked to a 10% lower risk of this condition.<\/p>\n<p>Apple skin contains the flavonoid quercetin, which can help regulate the immune system and\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/anti-inflammatory-diet-101\">reduce inflammation<\/a>. These are two ways in which it may affect asthma and allergic reactions.<\/p>\n<blockquote class=\"css-pc7ote\"><p><strong>SUMMARY<\/strong>Apples contain antioxidant and anti-inflammatory compounds that may help regulate immune responses and protect against asthma.<\/p><\/blockquote>\n<\/div>\n<\/div>\n<div id=\"threequarter-of-article\"><\/div>\n<div class=\"css-0\">\n<div><a name=\"TOC_TITLE_HDR_9\"><\/a>8. Apples May Be Good for Bone Health<\/div>\n<div id=\"TOC_TITLE_9\" class=\"content_body\">\n<p>Eating fruit is linked to higher bone density, which is a marker of\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/build-healthy-bones\">bone health<\/a>.<\/p>\n<p>Researchers believe that the antioxidant and anti-inflammatory compounds in fruit may help promote bone density and strength.<\/p>\n<p>Some studies show that apples, specifically, may positively affect bone health.<\/p>\n<p>In one study, women ate a meal that either included fresh apples, peeled apples, applesauce, or no apple products. Those who ate apples lost less\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/15-calcium-rich-foods\">calcium<\/a> from their bodies than the control group.<\/p>\n<blockquote class=\"css-pc7ote\"><p><strong>SUMMARY<\/strong>The antioxidant and anti-inflammatory compounds in apples may promote bone health. What\u2019s more, eating fruit may help preserve bone mass as you age.<\/p><\/blockquote>\n<\/div>\n<\/div>\n<div class=\"css-0\">\n<div><a name=\"TOC_TITLE_HDR_10\"><\/a>9. Apples May Protect Against Stomach Injury From NSAIDs<\/div>\n<div id=\"TOC_TITLE_10\" class=\"content_body\">\n<p>The class of painkillers known as nonsteroidal anti-inflammatory drugs (NSAIDs) can injure the lining of your stomach.<\/p>\n<p>A study in test tubes and rats found that freeze-dried apple extract helped protect stomach cells from injury due to NSAIDs.<\/p>\n<p>Two plant compounds in apples \u2014 chlorogenic acid and catechin \u2014 are thought to be particularly helpful.<\/p>\n<p>However, research in humans is needed to confirm these results.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\" wp-image-8728 aligncenter\" src=\"https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2020\/10\/Apples.jpg?resize=508%2C288&#038;ssl=1\" alt=\"Eat a apple daily keep the diabetes away ?\" width=\"508\" height=\"288\" srcset=\"https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2020\/10\/Apples.jpg?resize=300%2C170&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2020\/10\/Apples.jpg?resize=768%2C435&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2020\/10\/Apples.jpg?w=770&amp;ssl=1 770w\" sizes=\"auto, (max-width: 508px) 100vw, 508px\" \/><\/p>\n<blockquote class=\"css-pc7ote\"><p><strong>SUMMARY<\/strong><\/p>\n<p>Apples contain compounds that may help protect your stomach lining from injury due to NSAID painkillers.<\/p><\/blockquote>\n<\/div>\n<\/div>\n<div class=\"css-0\">\n<div><a name=\"TOC_TITLE_HDR_11\"><\/a>10. Apples May Help Protect Your Brain<\/div>\n<div id=\"TOC_TITLE_11\" class=\"content_body\">\n<p>Most research focuses on apple peel and flesh.<\/p>\n<p>However, apple juice may have benefits for age-related\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/11-brain-foods\">mental decline<\/a>.<\/p>\n<p>In animal studies, juice concentrate reduced harmful reactive oxygen species (ROS) in brain tissue and minimized mental decline.<\/p>\n<p>Apple juice may help preserve acetylcholine, a neurotransmitter that can decline with age. Low levels of acetylcholine are linked to Alzheimer\u2019s disease.<\/p>\n<p>Similarly, researchers, who fed elderly rats whole apples found that a marker of the rats\u2019 <a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/ways-to-improve-memory\">memory<\/a> was restored to the level of younger rats.<\/p>\n<p>That said, whole apples contain the same compounds as apple juice \u2014 and it is always a healthier choice to eat your fruit whole.<\/p>\n<blockquote class=\"css-pc7ote\"><p><strong>SUMMARY:<\/strong><\/p>\n<p>According to animal studies, apple juice may help prevent the decline of neurotransmitters that are involved in memory.<\/p><\/blockquote>\n<\/div>\n<\/div>\n<\/article>\n<\/div>\n<blockquote class=\"css-pc7ote\"><p>Apples are a good source of fiber, vitamin C and antioxidants. They also help you feel full without consuming a lot of calories.<\/p><\/blockquote>\n<\/div>\n<\/div>\n<div id=\"onequarter-of-article\"><\/div>\n<div class=\"css-0\">\n<div><a class=\"css-5r4717\" target=\"_blank\" rel=\"noopener noreferrer\" name=\"3\"><\/a><a name=\"TOC_TITLE_HDR_3\"><\/a>Apples Contain Carbs, as Well as Fiber<\/div>\n<div id=\"TOC_TITLE_3\" class=\"content_body\">\n<p>If you have diabetes, keeping tabs on your carbohydrate intake is important.<\/p>\n<p>That\u2019s because of the three macronutrients \u2014 carbs, fat, and protein \u2014 carbs affect your blood sugar levels the most.<\/p>\n<p>That being said,\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/good-carbs-bad-carbs\">not all carbs are created equal<\/a>. A medium apple contains 25 grams of carbs, but 4.4 of those are fiber.<\/p>\n<p><a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/why-is-fiber-good-for-you\">Fiber<\/a> slows down the digestion and absorption of carbs, causing them to not spike your blood sugar levels nearly as quickly. Studies show that fiber is protective against type 2 diabetes and that many types of fiber can improve blood sugar control.<\/p>\n<blockquote class=\"css-pc7ote\"><p>Apples contain carbs, which can raise blood sugar levels. However, the fiber in apples helps stabilize blood sugar levels, in addition to providing other health benefits.<\/p><\/blockquote>\n<\/div>\n<\/div>\n<div class=\"css-0\">\n<div><a class=\"css-5r4717\" target=\"_blank\" rel=\"noopener noreferrer\" name=\"4\"><\/a><a name=\"TOC_TITLE_HDR_4\"><\/a>Apples Only Moderately Affect Blood Sugar Levels<\/div>\n<div id=\"TOC_TITLE_4\" class=\"content_body\">\n<p>Apples do contain sugar, but much of the sugar found in apples is fructose.<\/p>\n<p>When fructose is consumed in whole fruit, it has very little effect on blood sugar levels.<\/p>\n<p>Also, the fiber in apples slows down the digestion and absorption of sugar. This means sugar enters the bloodstream slowly and doesn\u2019t rapidly raise blood sugar levels.<\/p>\n<p>Moreover, polyphenols, which are plant compounds found in apples, also slow down the digestion of carbs and lower blood sugar levels.<\/p>\n<p>The glycemic index (GI) and glycemic load (GL) are useful tools to measure how much food affects blood sugar levels.<\/p>\n<p>Apples score relatively low on both the GI and GL scales, meaning that they cause a minimal rise in blood sugar levels.<\/p>\n<p>One study of 12 obese women found that blood sugar levels were over 50% lower after consuming a meal with a low GL, compared to a meal with a high GL.<\/p>\n<blockquote class=\"css-pc7ote\"><p>Apples have a minimal effect on blood sugar levels and are unlikely to cause rapid spikes in blood sugar, even in diabetics.<\/p><\/blockquote>\n<\/div>\n<\/div>\n<div>\n<form novalidate=\"\">\n<section class=\"css-11k39sg\">\n<div class=\"css-rp3d6\">\n<div class=\"css-kp58b2\">\n<div class=\"css-1dtbtvx\">A healthy dose of insights on living with type 2 diabetes<\/div>\n<p class=\"css-1cr3nkl\">To help you stay on top of diabetes, we\u2019ll send you actionable tips on eating wisely, news on research breakthroughs, and more.<\/p>\n<\/div>\n<div class=\"css-8nu43k\">\n<div class=\"css-12wslxx\">\n<div class=\"css-1c6pjc3\">\n<div class=\"css-1rr4qq7\">\n<div class=\"css-qddt1o\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\" wp-image-8731 aligncenter\" src=\"https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2020\/10\/apple-1-1726644951599_v.webp?resize=611%2C344&#038;ssl=1\" alt=\"Eat a apple daily keep the diabetes away ?\" width=\"611\" height=\"344\" srcset=\"https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2020\/10\/apple-1-1726644951599_v.webp?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2020\/10\/apple-1-1726644951599_v.webp?w=640&amp;ssl=1 640w\" sizes=\"auto, (max-width: 611px) 100vw, 611px\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/form>\n<\/div>\n<div class=\"css-0\">\n<div id=\"TOC_TITLE_5\" class=\"content_body\">\n<p>There are two types of diabetes \u2014 type 1 and type 2.<\/p>\n<p>If you have type 1 diabetes, your pancreas does not produce enough insulin, the hormone that transports sugar from your blood to your cells.<\/p>\n<p>If you have type 2 diabetes, your body produces insulin but your cells are resistant to it. This is called\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/insulin-and-insulin-resistance\">insulin resistance<\/a>.<\/p>\n<p>Eating apples on a regular basis might reduce insulin resistance, which should lead to\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/15-ways-to-lower-blood-sugar\">lower blood sugar levels<\/a>.<\/p>\n<p>This is because the polyphenols in apples, which are found primarily in apple skin, stimulate your pancreas to release insulin and help your cells take in sugar.<\/p>\n<blockquote class=\"css-pc7ote\"><p>Apples contain plant compounds that may improve insulin sensitivity and reduce insulin resistance.<\/p><\/blockquote>\n<\/div>\n<div class=\"swoopContainer\">\n<div id=\"swoopAd\" data-spx-slot=\"1\"><\/div>\n<\/div>\n<\/div>\n<div class=\"css-0\">\n<div><a class=\"css-5r4717\" target=\"_blank\" rel=\"noopener noreferrer\" name=\"6\"><\/a><a name=\"TOC_TITLE_HDR_6\"><\/a>The Antioxidants Found in Apples May Lower Your Risk of Diabetes<\/div>\n<div id=\"TOC_TITLE_6\" class=\"content_body\">\n<p>Several studies have found that eating apples is linked to a lower risk of diabetes.<\/p>\n<p>One study found that women who ate an apple per day had a 28% lower risk of type 2 diabetes than women who didn\u2019t eat any apples.<\/p>\n<p>There are multiple reasons apples might help prevent diabetes, but the antioxidants found in apples likely play a significant role.<\/p>\n<p><a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/antioxidants-explained\">Antioxidants<\/a>\u00a0are substances that prevent some harmful chemical reactions in your body. They have numerous health benefits, including protecting your body from chronic disease.<\/p>\n<p>Significant amounts of the following antioxidants are found in apples:<\/p>\n<ul>\n<li><strong>Quercetin:<\/strong> Slows down carb digestion, helping prevent blood sugar spikes.<\/li>\n<li><strong>Chlorogenic acid:<\/strong> Helps your body use sugar more efficiently.<\/li>\n<li><strong>Phlorizin:<\/strong> Slows down sugar absorption and lowers blood sugar levels.<\/li>\n<\/ul>\n<p>The highest concentrations of beneficial antioxidants are found in Honeycrisp and Red Delicious apples.<\/p>\n<blockquote class=\"css-pc7ote\"><p>Eating apples on a regular basis may help prevent type 2 diabetes, as well as keep your blood sugar levels stable.<\/p><\/blockquote>\n<\/div>\n<\/div>\n<div id=\"threequarter-of-article\"><\/div>\n<div class=\"css-0\">\n<div><a class=\"css-5r4717\" target=\"_blank\" rel=\"noopener noreferrer\" name=\"7\"><\/a><a name=\"TOC_TITLE_HDR_7\"><\/a>Should Diabetics Eat Apples?<\/div>\n<div id=\"TOC_TITLE_7\" class=\"content_body\">\n<p>Apples are an excellent fruit to include in your diet if you have diabetes.<\/p>\n<p>Most dietary guidelines for diabetics recommend a diet that includes fruits and vegetables.<\/p>\n<p><a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/is-fruit-good-or-bad-for-your-health\">Fruits<\/a> and vegetables are full of nutrients such as vitamins, minerals, fiber, and antioxidants.<\/p>\n<p>In addition, diets high in fruits and vegetables have repeatedly been linked to lower risks of chronic diseases, such as heart disease and cancer.<\/p>\n<p>In fact, a review of nine studies found that each serving of fruit that was consumed daily led to a 7% lower risk of heart disease.<\/p>\n<p>While apples are unlikely to cause spikes in your blood sugar levels, they do contain carbs. If you\u2019re\u00a0<a class=\"content-link css-5r4717\" href=\"https:\/\/www.healthline.com\/nutrition\/how-many-carbs-per-day-to-lose-weight\">counting carbs<\/a>, be sure to account for the 25 grams of carbs an apple contains.<\/p>\n<p>Also, be sure to monitor your blood sugar after eating apples and see how they affect you personally.<\/p>\n<blockquote class=\"css-pc7ote\"><p>Apples are highly nutritious and have a minimal effect on blood sugar levels. They are safe and healthy for diabetics to enjoy on a regular basis.<\/p><\/blockquote>\n<\/div>\n<\/div>\n<div class=\"css-0\">\n<div><a class=\"css-5r4717\" target=\"_blank\" rel=\"noopener noreferrer\" name=\"8\"><\/a><a name=\"TOC_TITLE_HDR_8\"><\/a>How to Include Apples in Your Diet<\/div>\n<div id=\"TOC_TITLE_8\" class=\"content_body\">\n<p>Apples are a delicious and healthy food to add to your diet, regardless of whether you have diabetes or not.<\/p>\n<p>Here are some tips for diabetics to include apples in their meal plans:<\/p>\n<ul class=\"hl-long-line\">\n<li><strong>Eat it whole:<\/strong> To reap all of the health benefits, eat the apple whole. A large part of the nutrients is in the skin.<\/li>\n<li><strong>Avoid apple juice:<\/strong> The juice does not have the same benefits as the whole fruit, since it\u2019s higher in sugar and missing the fiber.<\/li>\n<li><strong>Limit your portion:<\/strong> Stick with one medium apple since larger portions will increase the glycemic load.<\/li>\n<li><strong>Spread out your fruit intake:<\/strong>\u00a0Spread your daily fruit intake throughout the day to keep your blood sugar levels stable.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/article>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>The Antioxidants Found in\u00a0Apples\u00a0May Lower Your Risk of\u00a0Diabetes. Several studies have found that eating\u00a0apples\u00a0is linked&#8230;<\/p>\n","protected":false},"author":2,"featured_media":8729,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[31,23,27,19,875],"tags":[1589,1588,1412,984,625,623,68,1590,1417,1591,698,599,1414,1586,1419,1583,1420,1584,588,1592,1585,1587,1416,1581,1418,1415,1582,1413,115],"class_list":["post-1053","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hypertension-in-diabetes","category-lifestyle-medicine","category-nutrioin-in-disease","category-type-2-diabetes","category-women-health","tag-anti-inflammatory","tag-antioxidant","tag-apple","tag-apples","tag-bone-health","tag-calcium","tag-fibre","tag-fight-asthma","tag-good-bacteria","tag-gut","tag-heart-disease","tag-insulin","tag-lower-cholesterol","tag-lower-risk-of-cancer","tag-memory","tag-mental-decline","tag-nsaid","tag-nsaid-painkillers","tag-obesity","tag-oxidative-damage","tag-painkillers","tag-prebiotic","tag-probiotic","tag-reactive-oxygen-species","tag-reduce-inflammation","tag-risk-of-diabetes","tag-ros","tag-soluble-fibers","tag-type-2-diabetes"],"aioseo_notices":[],"jetpack_featured_media_url":"https:\/\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2020\/10\/file-20230707-15-352q0x.avif","jetpack_sharing_enabled":true,"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/posts\/1053","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/comments?post=1053"}],"version-history":[{"count":5,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/posts\/1053\/revisions"}],"predecessor-version":[{"id":8733,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/posts\/1053\/revisions\/8733"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/media\/8729"}],"wp:attachment":[{"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/media?parent=1053"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/categories?post=1053"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/tags?post=1053"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}