The juicy red hill apple is tempting on the store shelf, but this is one fruit you can safely sink your teeth into even if you’re diabetic. Eating apples regularly has the potential to reduce insulin resistance, which should lead to lower blood sugar levels. “This is because the polyphenols in apples, which are found primarily in the apple skin, stimulate the pancreas to release insulin and help cells absorb sugar,” says Dr. Priyanka Rohatgi, chief nutritionist. from Apollo Hospitals.
And if you’re one of those who believes in dividing your diet into micro-portions according to nutrient quotient, simply opt for green apples. “Although red apples taste sweeter, green apples contain less sugar, more fiber and more antioxidants. They also lower blood sugar levels,” she says. The glycemic index of apples hovers around 39, even lower than that of cornflakes.
IS THE SUGAR IN APPLES A CONCERN FOR DIABETICS?
Apples are packed with various health benefits. However, the carbohydrates in the fruit can have an effect on blood sugar levels. However, the good news is that the carbohydrates found in apples affect your body differently than the sugars found in foods that contain refined and processed sugars. And if you have diabetes, it’s important to monitor your carbohydrate intake. “That said, not all carbohydrates are created equal. A medium apple has 27 grams of carbohydrates, but 4.8 grams of that is fiber, which works to slow the digestion and absorption of carbohydrates, which in turn doesn’t cause blood sugar levels to rise as quickly. Sugar enters the bloodstream slowly. Also, much of the sugar found in apples is fructose, which has little effect on blood sugar levels when consumed as a whole fruit,” says Dr. Swatee Sandhan, Senior Dietician, Jupiter Hospital, Pune.
Apples improve insulin resistance. Insulin is a hormone that plays a vital role in transporting sugar from the blood to the cells. In people with diabetes, the hormone is not produced at all (type 1) or is not produced in sufficient amounts to meet their daily needs (type 2), in addition to cellular resistance to insulin that occurs. “Regular consumption of apples has the potential to reduce insulin resistance, which should lead to lower blood sugar levels,” he adds. Specific flavonoids, such as quercetin, present in apples help improve blood glucose levels by slowing down the digestion of carbohydrates. Chlorogenic acid can help your body use sugar more efficiently, while phlorizin can slow down the absorption of sugar into your bloodstream.
WHAT DO THE STUDIES SAY?
A 2019 meta-analysis of multiple studies, including 339,383 participants, found that apple consumption can significantly lower the risk of type 2 diabetes. A review published in the American Journal of Clinical Nutrition in 2017 found that replacing glucose or sucrose with Fructose in food or beverages led to lower blood sugar levels and insulin levels after meals. Also, combining fruit with a healthy fat or protein can reduce your blood sugar spike.
Some guidelines from the US-based National Library of Medicine suggest that people with diabetes consume eight to ten servings of different fruits and vegetables per day. A serving of fruit is equivalent to a small apple.
Also, a diabetic person should consider spreading their fruit intake throughout the day to keep their blood sugar level stable.
WHY THE APPLE IS A SUPERFOOD
Apple is rich in pectin fiber and helps improve metabolism. The fibers along with the water content of the fruit promote a feeling of fullness and satiety which ultimately help you manage weight by avoiding snacking in between. The apple stimulates the immune system and brain health due to the presence of vitamin C and antioxidants. Vitamin C reduces inflammation. According to Ayurveda, an apple has a rechana (laxative) nature and should be taken in the morning, it helps in proper digestion. Applying a paste of apple pulp and honey helps reduce acne and pimples due to its anti-inflammatory property,” says Dr. Rohatgi. “For maximum benefits, eat the whole fruit with the skin on. Eat fruit not with meals, but as mid-meal snacks, either mid-morning or midnight,” he adds.
Source: news.google.com