Can Diabetics have Apple a Day?

We have all heard the famous line, “An apple a day keeps the doctor away.” Apples are not only one of the most popular fruits in the world but also one of the healthiest, especially for people with diabetes.

Apples belong to the Malus genus and are believed to have originated in Central Asia. From there, they spread across Europe, Asia, and later North America with European settlers. Today, India grows nearly 20 different varieties of apples, including Red Delicious, Granny Smith, Golden Delicious, Ambri, and Green Apple. Each type is unique in taste, but all provide valuable health benefits.

Historically, apples have been symbols of love, wisdom, joy, and health. The well-known proverb about apples dates back to the 19th century, where earlier versions said, “Eat an apple on going to bed and you’ll keep the doctor from earning his bread.” Eventually, it transformed into the line we use today.

Nutritionally, 100 grams of apple provides only 52 calories, about 14 grams of carbohydrates, and 2.4 grams of fiber. Apples are also a good source of vitamin C, potassium, and antioxidants, while being naturally fat-free and cholesterol-free.

For people with diabetes, apples are very beneficial. The polyphenols in apples protect beta cells in the pancreas, which are responsible for producing insulin. Their antioxidants and anti-inflammatory compounds help reduce oxidative stress and support heart health. Apples are rich in soluble fiber, which helps regulate blood sugar, improve digestion, and lower cholesterol. They also aid in controlling blood pressure and reduce the risk of stroke.

Diabetics can safely enjoy one medium-sized apple (around 100 grams) per day if their sugar levels are under control. However, it is important to eat the fruit whole and avoid apple juice, as juice can cause a quick spike in blood sugar. Truly, apples justify the saying, “An apple a day keeps the doctor away.”

To Read more about this, visit our blog.

https://www.freedomfromdiabetes.org/blog/post/can-diabetics-have-apple-a-day/357