There is a popular expression "eat an apple a day will keep the doctor away," but the concern diabetics are apples would endanger their health. Diabetics should be obedient and disciplined to follow a healthy diet plan to keep blood glucose levels stable. Therefore, people with diabetes usually avoid foods high in sugar. The good news, the natural sugar contained in apples could be acceptable in a healthy diabetes diet balanced. Patients with diabetes should be able to feel safe to consume apples and also most other fruits.
The content of nutrients in apples
The average apple contains about 80 to 90 calories, only a few are derived from fat. One apple contains about 4 grams of dietary fiber and about 8 grams of vitamin C. Unfortunately, Apple is not a very good source for vitamins or minerals. However, apples are rich in antioxidants and flavonoids.
Apple health benefits for diabetics
The health benefits of apples is much greater than the things that worry people with diabetes, the blood sugar surge. In fact, according to the Harvard Gazette, apples along with blueberries and grapes, considered as the fruit is very beneficial for reducing the risk of type 2 diabetes Apples contain large amounts of antioxidants, dietary fiber and flavonoids, which are all to protect the overall health of heart disease. And although more research is needed, apples are also beneficial for lowering the risk of asthma, supports lung function of healthy and diabetic patients to provide protection from several types of cancer.
Apples are also rich in soluble fiber pectin which makes it able to control blood sugar by releasing the sugars more slowly into the bloodstream. In addition to helping regulate blood sugar and the function of the intestine, soluble fiber is also thought to have an anti-flammasi that can heal faster infections in diabetics.
Carbohydrates in apples
Apples contain a moderate amount of carbohydrates. Therefore, people with diabetes should perform the calculation if it is to take an apple to be a part of their healthy eating plan. Generally, the apple contains about 20 grams of carbohydrates, which mostly comes from the fruit's natural sugars. The American Diabetes Association recommends that "the fruit can be eaten as a substitute for other carbohydrates in your meal plan as starch (starch), cereals or milk."
The glycemic index apples
The glycemic index is a number / value of which can help determine how various food is absorbed in the body after consumption. GlycemicIndex.com explained that "glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to their potential to raise blood sugar levels after eating." Diabetics are generally recommended to choose foods with a low glycemic index, these foods produce a gradual rise in blood sugar and insulin. The glycemic index apples generally range from 30 to 50, which is considered low.
Consideration
As with other foods, portion sizes in eating apples is still important. Although carbohydrates and natural sugars provided by Apple can be an additional menu diabetic diet, eating too many apples at one time can cause blood sugar spikes. Select a small or medium sized apples than the large size. Choose apples that are still fresh. And avoid apple dipped in caramel or chocolate and covered with a sprinkling of sugar.
Thus our article about the benefits of apples for diabetics, may be useful.
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