Is apple high glycemic

10 Low-Glycemic Fruits for Diabetes

Fruits with a lower glycemic index value, like apples, may cause blood sugar to rise more slowly than other fruits, such as watermelon. The index is one tool that can help you make suitable fruit choices if you have diabetes.

One aim of diabetes treatment is to manage blood sugar levels and minimize spikes in blood glucose levels. There are various ways to do this, including regular blood glucose monitoring, counting carbohydrates, and checking foods on the glycemic index (GI).

Some nutrients, such as fiber, can slow the bodys absorption of glucose and reduce the risk of harmful glucose spikes. Fruits can be high in sugar, but they also contain fiber. As a result, many fruits have a low GI value.

As well as fiber, fruits provide a range of essential nutrients. Eating a variety of fruits in moderation can be an important part of your diet if you have diabetes.

The glycemic index (GI) is one tool scientists have proposed to help people understand the effect different foods are likely to have on their blood sugar levels. Your doctor may suggest using this tool as part of your overall approach to healthy eating.

The GI compares how quickly different foods containing carbohydrates are likely to affect your blood sugar level.

It offers broad categories to guide peoples food choices.

GI values can be:

• Low: 55 or below
• Moderate: 56 to 69
• High: 70 and above

The lower the GI score, the slower the the rise in blood sugar, making it easier for the body to manage post-meal changes.

Most whole fruits have a low-to-moderate GI. Many also provide important nutrients, such as vitamins A, C, antioxidants, and fiber.

Here, we make some suggestions of fruits with a low GI index value. Regardless of their GI value, its essential to fit any fruits into an overall healthy eating plan prepared with your healthcare team.

Cherries contain potassium and antioxidants, which support your immune system.

One cup of cherries with pits provides:

• carbohydrates: 22.1 grams (g), of which 17.7 g are sugars
• calories: 86.9
• fiber: 2.9 g
• vitamins B, C, and K

Cherries have a short growing season, but you can opt for frozen cherries without added sugar.

Apricots are a good source of potassium, phosphorus, and other minerals.

One 35 g apricot provides:

• carbohydrates: 3.9 g, of which 3.2 g are sugars
• calories: 16.8
• fiber 0.7 g
• calcium and copper
• vitamins C, A, E, and some B vitamins

Dried apricots are a medium-GI fruit and a nutritious choice in low quantities. Because theyre dried, the amount of carbohydrates they provide is higher than the whole fruit.

One dried apricot contains:

• carbohydrate: 4.4 g, of which 3.8 g are sugars
• calories 16.9
• fiber 0.51 g

Try dried apricots as a snack or with pork dishes, salads, or grains like couscous.

Discover more about Type 2 Diabetes

Enjoy the rich, subtle sweetness of pears, whether fresh or gently baked. With their skins on they are high in fiber and have a low GI value.

One medium pear provides:

• carbohydrates: 27.1 g, of which 17.4 are sugars
• fiber: 5.52 g
• calories: 101
• potassium, magnesium, and phosphorus
• vitamins C, K, and some B vitamins

Try this summery recipe for pear and pomegranate salad.

Apples can satisfy your need for crunch and a sweet treat. They have a low GI value and are a good source of fiber.

They may also contribute to healthy gut bacteria, among other health benefits.

The exact composition of apples will depend on the variety, but one medium apple will typically provide:

• carbohydrates: 25.1 g, of which 18.9 g are sugars
• fiber: 4.8 g
• calories: 94.6
• potassium, vitamin C, some B vitamins, and a range of antioxidants

Oranges will boost your vitamin C and have a low GI value.

A whole orange is less likely to increase your blood sugar than orange juice, and it will likely be more filling. It takes several oranges to make a glass of juice.

There are different types of oranges, but a typical orange weighing 154 g will provide:

• carbohydrates: 18.2 g, of which 13.8 g are sugars
• fiber: 3.4 g
• calories: 77
• vitamin C: 87 milligrams (mg)
• calcium, mangnesium, phosphorus, potassium
• vitamin A and a range of antioxidants

Use red blood oranges in this recipe for spicy orange tilapia to add a bright color and a new taste.

Plums are available as fresh fruit or dried, as prunes.

One fresh plum weighing 66 g will provide:

• carbohydrates: 7.5 g, of which 6.5 g are sugars
• fiber: 0.9 g
• calories: 30.4
• potassium, magnesium
• vitamin C, A, and some B vitamins

Prunes are plums with the water removed. They have more carbs for their weight and a higher GI value.

One pitted prune weighing 9.5 g contains:

• carbohydrate: 6.1, of which 3.6 g are sugars
• fiber: 0.6 g
• calories: 22.8
• calcium, potassium, magnesium

Prune juice is also available, but check the sugar and carbohydrate levels on the label.

What are the benefits of prunes and prune juice?

Berries, including strawberries, tend to have a low GI value. Strawberries also provide vitamin C, fiber, and antioxidants.

A half-cup of strawberries weighing 75 g provides:

• carbohydrates: 11.4 g, of which 8.0 g are sugars
• fiber: 2.7 g
• calories: 52.5
• vitamin C: 84 mg
• a range of antioxidants, including choline, beta carotene, and lutein + zeaxanthin

Try strawberries whole as a snack or dessert, top them with Greek yogurt or include them in one of these smoothie-based recipes.

Peaches are delicious alone, in smoothies, or mixed with other fruits, such as blueberries or mango.

One peach weighing 150 g provides:

• carbohydrates: 15.2 g, of which 12.6 g are sugars
• fiber: 2.3 g
• calories: 69
• vitamins K, A, and C
• antioxidants, including choline, beta carotene, and lutein + zeaxanthin

Grapes have a low GI value and contain a range of antioxidants, such as proanthocyanidins, anthocyanins, flavonols, phenolic acids. These nutrients may help manage inflammation, benefit gut bacteria, and help prevent cardiovascular disease.

A half-cup of grapes weighing 75 g provides:

• carbohydrate: 13.6 g, of which 11.6 g are sugars
• fiber: 0.7 g
• calories: 51.8
• calcium, potassium, magnesium

Dried grapes, such as raisins, have a medium GI value.

One small box of raisins weighing 1.5 ounces (43 g) provides:

• carbohydrate: 34.1 g, of which 28 g are sugars
• fiber: 1.9 g
• calories: 129
• protein: 1.42 g
• calcium, iron, potassium, phosphorus, and magnesium

Raisins make a healthy snack, but its best to eat them in moderation due to their high carb and energy content. As a dried fruit, they have a medium GI value.

Is the GI value the best way to decide which fruits to eat?

GI values offer a general guide to help you choose foods and can be helpful as a part of a wider dietary plan if you have diabetes.

Working out a plan with a healthcare professional, following an overall healthy diet, getting regular exercise, and monitoring your blood sugar with a glucometer are all essential parts of managing diabetes.

What are the best low glycemic fruits?

Most fruits tend to be low on the GI, with a value below 55. Apples, oranges, and pears are some examples of fruits with values below 55 on the index. Dried fruits, including sweetened cranberries have medium values.

What fruits should diabetics avoid?

All frozen and whole fruits are healthy for people with diabetes, but you may need to keep an eye on the carbs they provide, according to any treatment plan you have made with your healthcare team.

Fruits that may be high in sugar include:

• canned or dried fruits with added sugars
• fruit juices, including 100% juice
• dried fruits
• watermelon and lychee, which have high GI values
• pineapple, pawpaw, and rock melon, which have medium GI values

In general, the more processed a food is, the higher the GI value is likely to be, as processing makes sugars easier for the body to absorb. The best strategy is to eat a variety of fruits in keeping with your eating plan.

What fruit does not spike blood sugar?

Moderate amounts of whole, low-GI fruits, such as apples, are less likely to cause a blood sugar spike than dried fruits, fruit juice, and fruits with added sugars.

Most fresh, whole fruits have a low GI value and can be a valuable addition to your diet if you have diabetes. Be sure to fit them into your overall eating plan, as the GI value of foods is not the only factor to consider.

Dried fruits and juices have a higher GI value. They also offer health benefits but need to be taken in moderation.

Following a diet with a wide variety of fruits and vegetables will ensure you get many of the vitamins, minerals, and antioxidants you need.

Do Apples Affect Diabetes and Blood Sugar Levels?

The carbohydrates in apples dont raise your blood sugar like processed sugar because they contain fiber. That said, its best to eat them moderately and whole. Avoid apple juice, as it is higher in sugar and does not contain fiber.

Apples are delicious, nutritious, and convenient to eat. Theyre known to have several health benefits. Yet apples also contain carbs, which can affect blood sugar levels.

However, the carbs found in apples affect your body differently than the sugars found in foods containing refined and processed sugars.

Lets talk about how apples affect blood sugar levels and how to incorporate them into your diet if you have diabetes.

Apples are one of the most popular fruits in the world. Theyre also highly nutritious. In fact, apples are high in:

• vitamin C
• fiber
• several antioxidants

One medium apple contains 104 calories, 27 grams of carbs, and 9 milligrams of vitamin C (1).

A large part of an apples nutrient value is found in its colorful skin (2). So washing and keeping the skin on when eating or cooking is the best way to optimize the nutrition youre getting.

Furthermore, apples contain large amounts of water and fiber, which make them surprisingly filling.

Summary

Apples are a good source of fiber, vitamin C, and antioxidants. They also help you feel full without consuming a lot of calories.

If you have diabetes, keeping tabs on your carbohydrate intake is important.

Thats because of the three macronutrients carbs, fat, and protein carbs affect your blood sugar levels the most.

That being said, not all carbs are created equal. A medium apple contains 27 grams of carbs, but 4.8 of those are fiber (1).

Fiber slows down the digestion and absorption of carbs, causing them to not spike your blood sugar levels nearly as quickly (3).

Studies show that fiber may be protective against type 2 diabetes and that many types of fiber can improve blood sugar management (4, 5).

Summary

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.

Apples do contain sugar, but much of the sugar found in apples is fructose.

When fructose is consumed in a whole fruit, it has very little effect on blood sugar levels (6).

Also, the fiber in apples slows down the digestion and absorption of sugar. This means sugar enters the bloodstream slowly and doesnt rapidly raise blood sugar levels (3).

Moreover, polyphenols, which are plant compounds found in apples, also may slow down the digestion of carbs and lower blood sugar levels (7, 8, 9).

Apples score relatively low on both the glycemic index (GI) and the glycemic load (GL) scales, meaning that they should cause a minimal rise in blood sugar levels (10).

Summary

Apples have a minimal effect on blood sugar levels and are unlikely to cause rapid spikes in blood sugar, even in those with diabetes.

Discover more about Type 2 Diabetes

There are three types of diabetes type 1, non-insulin dependent (type 2), and gestational diabetes.

Type 1 diabetes is an autoimmune disorder in which your pancreas doesnt produce enough insulin, the hormone that transports sugar from your blood to your cells. Insulin must be taken daily.

If you have type 2 diabetes, your body commonly doesnt produce enough insulin to meet your daily needs, in addition to cellular resistance to the insulin thats produced (11).

Eating apples on a regular basis has the potential to reduce insulin resistance, which should lead to lower blood sugar levels (7, 12).

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 (2, 7).

Summary

Apples contain plant compounds that may improve insulin sensitivity and reduce insulin resistance.

Several studies have found that eating apples is linked to a lower risk of diabetes.

A 2019 review of studies indicated that eating apples and pears was linked to a decreased risk of cardiovascular problems and type 2 diabetes (13).

Three cohort studies from 2013 found that greater consumption of whole fruits, specifically blueberries, grapes, and apples, was linked to a lower risk of type 2 diabetes. The same was not found for fruit juice, however (14).

There are multiple reasons apples might help prevent diabetes, but the antioxidants found in apples likely play a significant role.

Antioxidants are substances that prevent some harmful chemical reactions in your body. They have numerous health benefits, including protecting your body from chronic disease.

Significant amounts of the following antioxidants are found in apples:

• Quercetin. May slow down carb digestion, helping to prevent blood sugar spikes (15).
• Chlorogenic acid. May help your body use sugar more efficiently, though some results were inconclusive (16, 17).
• Phlorizin. Could potentially slow down sugar absorption and lower blood sugar levels. Note that sample sizes were low in these studies and would need to be validated by other, longer-term studies (18, 19).

The highest concentrations of beneficial antioxidants are found in honeycrisp and red delicious varieties of apples (20).

Summary

Eating apples on a regular basis may help prevent type 2 diabetes, as well as keep your blood sugar levels stable.

Apples are an excellent fruit to include in your diet if you have diabetes.

Most dietary guidelines for people living with diabetes recommend a diet that includes fruits and vegetables (21).

Fruits and vegetables are full of nutrients such as vitamins, minerals, fiber, and antioxidants.

In addition, diets high in fruits and vegetables have repeatedly been linked to lower risks of chronic disease, such as heart disease and cancer (22, 23, 24, 25).

While apples are unlikely to cause spikes in your blood sugar levels, they do contain carbs. If youre counting carbs, be sure to account for the 27 grams of carbs an apple contains.

Also, be sure to monitor your blood sugar after eating apples and see how they affect you personally.

Apples are a delicious and healthy food to add to your diet, regardless of whether you have diabetes or not.

Here are some tips for people with diabetes to include apples in their meal plans:

• Eat it whole. To reap all of the health benefits, eat the apple whole. A large part of the nutrient value is in the skin (2).
• Avoid apple juice. The juice does not have the same benefits as the whole fruit, since its higher in sugar and missing the fiber (26, 27).
• Limit your portion. Stick with one medium apple since larger portions will increase the likelihood of a blood sugar spike.
• Spread out your fruit intake. Spread your daily fruit intake throughout the day to keep your blood sugar levels stable.