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 ).
Although red apples taste sweeter, green apples contain less sugar, more fibre and antioxidants. They also lower blood sugar levels and have a low glycaemic index and glycaemic load, say nutritionists.
Most healthy people only need a quick high-carb snack, such as an apple or banana, to help get their blood sugar back up to normal.
Adding fruits and vegetables to a diabetic's diet is extremely important. So can diabetics eat apples? Because of these many good effects, apple fruit is considered a great fruit to include in the diet of people with diabetes.
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). Apples have a minimal effect on blood sugar levels and are unlikely to cause rapid spikes in blood sugar, even in those with diabetes.
Diabetics should avoid fruits with a high GI or eat them in moderation so that their blood sugar levels do not spike abruptly. Pineapple, watermelon, mango, lychee, and banana have a high GI, so these are the worst fruits if you are diabetic.
This is reflected in both fruits' glycemic index scores; apples have a low glycemic score of 39, meaning they have a small impact on blood sugar, whereas bananas have a score of 62, which makes blood sugar rise more quickly.
When your blood sugar level gets too high, the quickest way to reduce it is to take fast-acting insulin. Exercising is another fast, effective way to lower blood sugar. In some cases, you should go to the hospital. High blood sugar levels are known as hyperglycemia or high blood glucose.
Eating lots of fruits and vegetables is important, especially for diabetics. Apples contain sugar, but are also high in fiber, so 4 apples a day would probably not increase your blood sugar adversely.
Yes. Since apples rate very low on the glycemic index and have a low glycemic load, a person with diabetes can eat apples at night without worrying about spiking their sugar levels.
Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk ( 20 , 21 ). Keep in mind that water and other zero-calorie drinks are best. Avoid sugar-sweetened options, as these can raise blood glucose, drive weight gain, and increase diabetes risk ( 22 , 23 ).
Some commonly eaten fresh fruits may raise your blood sugar more quickly than others. These include figs, grapes, mangos, cherries and bananas. Eat them in moderation and in the suggested serving size of one small fruit or 1/2 cup.
By tracking your blood sugar levels within 60 to 90 minutes of a meal, you can see how your body responds to certain foods and make informed decisions about what foods are the best at stabilizing your blood sugar. After about two hours, your blood sugar should drop back down to its pre-meal level.
Lemon juice significantly lowered the mean blood glucose concentration peak by 30% (p < 0.01) and delayed it more than 35 min (78 vs. 41 min with water, p < 0.0001).
Some studies suggest that drinking coffee — whether caffeinated and decaffeinated — may actually reduce your risk of developing type 2 diabetes. If you already have diabetes, however, the impact of caffeine on insulin action may be associated with higher or lower blood sugar levels.
There's a myth about chocolate and diabetes. But you can eat chocolate, just in moderation and not too often. Try not to eat a lot in one go as it affects your blood sugar levels. If you snack on chocolate regularly it may start to increase your cholesterol levels and make it more difficult to manage your weight.
In fact, a 2019 meta-analysis of multiple studies including 339,383 participants found that apple consumption may significantly decrease the risk of type 2 diabetes. Fun fact: Apples aren't the only carb that may be beneficial to those with diabetes.
The low-carb, high-fiber ratio is great for blood sugar stability. The good fats in avocado can help you prevent diabetes complications, like heart attack and stroke, and help you use your insulin more effectively.