Diabetes is a long-term condition that is usually grouped into two types; type 1 diabetes and type 2 diabetes. In type 1 diabetes, the pancreas is unable to produce insulin, but this type is not that common. Type 2 diabetes is the most common type of diabetes which occurs when the body fails to use properly insulin leading to insulin resistance. Some of the risk factors for type 2 diabetes include extra weight, metabolic syndrome, too much glucose from the liver and genetics among other. Nonetheless, with modern medicine, people can now easily test their blood sugar levels to know whether or not they have the condition. Early detection is essential so that one can immediately start treatment and change his or her lifestyle. Among the lifestyle changes that come with having diabetes is a change in diet.
Diabetics must regularly follow a healthy eating plan to keep blood glucose levels steady. It is, therefore, vital for a person who is diabetic to avoid eating foods that contain lots of sugars. The sugars, in this case, are the carbohydrates that are usually broken down by the body into sugars during digestion. It is easy to find foods that have a low sugar content, but the challenge comes in knowing which fruits fit into this category. Fruits that are known to be beneficial to people with type 2 diabetes include oranges, grapefruits, all kinds of berries; raspberries, blackberries, strawberries, cherries, blueberries, and apples. Bananas can also be included in the list though they have a slightly higher sugar content than other fruits.
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Having this information, the big question has always been; are apples the best fruit for diabetics? The fact is that apples are rich in vitamins, mineral, antioxidants and fiber that are valuable to the human body. An average apple contains about twenty grams of carbohydrates which are considerably low. Therefore, according to studies conducted, apples can even keep people from getting diabetes. When serving any fruit including apples to a diabetic, the key is not to overdo it. As long as one monitor the blood sugar levels than eating apples should be enjoyable. Let’s look at some of the health benefits associated with apples.
Source of Fiber
Fiber is quite a crucial part of a healthy balanced diet. The daily recommended amount is about thirty grams a day. It is a fact that an apple contains twenty percent of the daily recommended dietary fiber content and therefore ingesting a medium-sized apple is said to have the equal effect as having a bowl of cereal. One small apple contains about four grams of dietary fiber, and eight grams of vitamin C. The high amount of fiber in apples help the body control blood sugar levels by releasing sugars more slowly into the bloodstream. Therefore, one can have energy over an extended period of time without a spike in the blood glucose levels.
In the human body, oxygen results in the production of highly reactive molecules through natural metabolism that cause oxidative damage to the cells in the body and lead to elevated blood sugar level. These molecules are known as free radicals. Antioxidants are crucial for the elimination of these molecules and countering their effects. However, when an antioxidant eliminates a free radical, it becomes inactive. It is, therefore, crucial that the supply of antioxidants to the body is kept continuous. The antioxidants present in apples are popular as phytochemicals, and they have a unique flavonoid called quercetin. Eating an apple with its skin cuts one’s risk of getting type 2 diabetes. So the saying that “an apple a day makes the doctor away” can be proven to be a fact.
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Other Health Benefits
Other than regulating the amount of sugar in the blood, apples have other health benefits as well. The fiber and antioxidants present in apples have been shown to help get rid of plaque that builds up in blood vessels causing blockage and heart disease. They can also reduce inflammation for those people who have joint diseases. Apples also have a positive effect on the health of one’s colon and is, therefore, excellent for digestive health. It is known to encourage the growth of certain essential bacteria that help in the maintenance of the health of the colon Apples have also been revealed to support great lung function thus lowering the risk of asthma and reducing the risk of certain types of cancers. The quercetin in apples also has some promising benefits for people suffering from Parkinson’s disease and Alzheimer’s disease.
The Glycemic Index
Another factor that diabetics have to consider before consuming any foods or fruits is the glycemic index. A glycemic index is a tool that helps diabetics determine how different foods behave in the body once they have been consumed. It ranks carbohydrates on a scale of zero to one hundred according to the extent to which they raise the blood sugar levels after consumption. It is evident to see that foods with a low glycemic index are recommended for people with diabetes. Apples have a glycemic index that ranges from thirty to fifty which is considered to be low. Therefore, apart from the health benefits apples have to the body, it is also evident that they are among the best fruits for diabetics.
Since it has been established that apples are beneficial to a diabetic person, it can be a greeting addition to a diabetic’s diet. However, just like any foods served to a diabetic, the portions of apples in each meal must be put into consideration. It is recommended that for a diabetic, one chooses a small or a medium-sized apple instead of a big one. Eating too much or many apples at once can result in spikes in the blood sugar levels. It is also advisable to opt for fresh, raw apples rather than dried or canned apples.
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